Are Your Mitochondria Limiting Your Performance? (Part 2 of 2)

In Part 1 of this series, we covered how to improve your mitochondria through both training load (to build more mitochondria and capillaries) and high-intensity work (to improve oxygen extraction). But how do you know if your mitochondria are actually the factor limiting your performance?

Many athletes train blindly, following generic programs without understanding their specific physiology. The result? Wasted training time working on the wrong thing. In this post, we’ll show you exactly how to use the Moxy Monitor 3-1 assessment to identify whether your mitochondria are holding you back – and what to do about it.

What Is the 3-1 Assessment Protocol?

The 3-1 test is a simple but powerful way to identify your performance limiters. Here’s how it works:

The Protocol:

- Important: Do not warm-up! The first few stages of the protocol will be used as a built in warm-up and provide valuable insights during analysis.

- Exercise for 3 minutes at a set intensity

- Rest for 1 minute (complete rest - no pedaling or walking)

- Increase the intensity and repeat

- Continue until you can’t complete a step or are unlikely to complete the next one

During this test, place your moxy on a working muscle, it measures muscle oxygen saturation (SmO₂) and total hemoglobin (THb) in real-time. The beauty of this test is that it reveals exactly where your physiology begins to change. By analyzing your SmO₂ and THb patterns, you can determine which system is limiting your performance and focus your training accordingly.

What Do My 3-1 Assessment Results Mean?

A full guide to analyzing your 3-1 Assessment can be found in our free course - The Moxy Training Integration Guide but whether your mitochondria are limiting your performance the most is quite simple. 

Here’s the key insight: If your SmO₂ does not go below 40-50%, this suggests a mitochondrial limitation. Your muscles aren’t extracting and using oxygen as efficiently as they could be.

Think about it this way: If your mitochondria were working optimally, they would extract more oxygen from the blood passing through your muscles. This would show up as lower SmO₂ values as intensity increases. When you see relatively high SmO₂ values that don’t drop much even at very high intensities, it suggests that oxygen is sitting in your blood and muscles without being used effectively – a clear sign of limited mitochondrial function.

How Should I Train Based on My Mitochondrial Test Results?

Once you identify that mitochondria are your limiter, you know exactly what to do:

For Mitochondrial Density:

• Focus on accumulating consistent training volume and load with long, steady workouts

• Train frequently

• Be patient - these adaptations take time (weeks to months)

For Mitochondrial Function:

• Incorporate high-intensity intervals

• Use your Moxy data to track if intensity is high enough

• Start with 3 x 20s all-out, push hard enough for SmO2 to reach a low, then recover fully, typically over the course of 2-4 minutes.

• Adjust intensity during each interval so your SmO₂ reaches the lowest number possible

• Progress to 4 x 30s as fitness improves

The key is using your real-time SmO₂ data to ensure you’re training at the right intensity on any given day.

Take Control of Your Training

Improving your mitochondria isn’t about choosing between volume and intensity – you need both. But knowing which one you need more of, based on your specific physiology, is the difference between spinning your wheels and making real progress.

The 3-1 assessment with your Moxy Monitor gives you objective data to guide your training decisions. No more guessing. No more generic training plans that might not address your specific needs.

Athletes who make the biggest gains are those who:

• Build a strong aerobic base with consistent training volume

• Add targeted high-intensity work to improve mitochondrial function

• Use objective data from tools like Moxy to guide their training decisions

• Stay consistent over months and years

Your mitochondria are incredibly adaptable. Give them the right training stimulus – informed by real data about your specific limitations – and watch your endurance performance improve. More mitochondria plus better-functioning mitochondria equals better endurance performance. Now you know how to measure it and improve it.

Ready to take your training to the next level? Perform a 3-1 assessment and discover your limiters. The 3-1 limiter assessment takes ~30 minutes but could transform how you train forever. Want a more detailed guide to completing your first limiter assessment? Download the Training and Racing with Moxy eBook below!