My work explores how the precise manipulation of interval intensity, duration, and recovery can optimize cardiovascular, metabolic, and neuromuscular adaptations. These frameworks are now used by coaches and high-performance teams around the world to integrate HIIT into sport-specific training cycles with measurable results.

My research has helped redefine what's possible for highly trained endurance athletes. I've shown that improvements in VO₂max and competitive performance can be achieved through targeted interval work, not just by increasing training volume. I also apply the Anaerobic Speed and Power Reserve concepts to individualise training through athlete profiling.

By integrating environmental and physiological stressors into performance models, I've worked to advance our understanding of how heat, climate and other external factors interact with training and nutrition. This work has helped teams adapt to challenging environments, from desert ultramarathons to Olympic triathlons.

As lead investigator in multiple clinical trials, I've explored how diet and exercise interact to shape metabolic flexibility, the body's ability to shift between fat and carbohydrate as fuel. That work has included very low-carbohydrate, high-fat diets, on their own and combined with HIIT, and showed reduced visceral fat, altered fuel utilization and preserved high-intensity capacity. These results have informed athlete nutrition strategies from grassroots programs to the Olympic level, with fuelling matched to the individual athlete and the demands of their sport.