XLR8 Performance Lab Program Guide

ABOUT XLR8 WHO ARE WE? The XLR8 Performance Lab is an elite running training and testing facility in Des Moines, IA. On-Site we perform VO2 Max and Threshold tests using the best technology available to ensure the most accurate testing. Additionally, "The Lab" can provide similar off-site testing using "field tests" to determine these same values. We then work to create an individual training plan to allow you to reach your goals while staying healthy in the process.

WHY CHOOSE US? The program can improve track and xc racing performance by as much as 10% when followed for an entire calendar year. For a 20:00 runner that could be as much as 2 minutes! For a 1500 meter runner that could be 30 seconds!Â

TRAINING PLANS All calendars and workouts are designed by XLR8 Head Performance Coach, Ben Tilus. Coach Tilus is a USATF Level 1 certified coach with over a decade of experience with high school athletes.

OUR ATHLETES

Here is a small sampling of some of the athletes who have come through our system: Brogan Austin - Brogan began the program as a senior in high school with personal best times of 16:43 for 5k xc, 9:41 for 3200, and 4:27 for 1600. His senior year he won the state xc title in 15:35, the state 3200 in 9:14, and the state 1600 in 4:19. His success did not stop there as he would go on to be the 2019 US Marathon Champion nearly a decade later.

Chandler Austin/Albert Meier - Teammates that trained in the program for 4 years in high school. They would go on to represent the smallest school ever to have two runners qualify for Nike Cross Nationals and break 9:00 for 3200 in the same season, with times of 15:01, 15:19, 8:51, and 8:58 for those respective races. Additionally, they ran time of 4:07 and 4:10 for 1600 meters, finishing 1st and 2nd five different times in state championship races.

Julia Noah - Julia began the program as a junior in high school. At the time she had personal bests of 11:17, 5:27, and 2:31 for 3000, 1500, and 800 meter races. Two years later she finished 2nd in state xc with a personal 5k best of 17:23. On the track she would run 9:41, 4:29, and 2:16. She qualified for New Balance Outdoor Nationals, finishing 8th in the mile with a time of 4:49.

Ainsley Erzen - Ainsley is a current runner in the program. She is currently a sophomore in high school and has already developed into one of the premiere middle distance runners in the nation. As a freshman she ran 57, 2:11, and 4:42 on the track for 400, 800, and 1500 meters, as well as running 18:32 for 5k xc. She has perhaps the best range in the country as she also has run 26 seconds for 200 meters.

XLR8 ATHLETE COMMUNITY Message Board:

When you become an XLR8 Athlete you get access to a community of runners around the country and around the globe who are going through the same training and testing as you are. This community provides an exciting platform for you to engage with other elite level athletes and build connections that will benefit you in your own journey as a runner. This forum will allow for discussions on racing, training, injuries, diet, college decision making, and so much more. You will find that you are connected to the greatest team of athletes and coaches in the sport.

Virtual Leaderboard:

Athletes are built around the passion for competition. What better way to see yourself grow and develop than by climbing up the virtual leaderboard of performances and test numbers from athletes all across the country. Whether you have the best aerobic capacity or the highest vertical leap, you will have the opportunity to showcase your hard-work and talent for all XLR8 Athletes to see.

These will be age-determined boards so athletes of all skill levels can see their progress as they develop. Earn points by placing high on the leaderboards and use those points to access XLR8 swag and potential program discounts.

ABOUT ME BEN TILUS Founder, owner, and Head Performance Coach. I have been coaching for 11 years. I have created training plans for multiple state championship teams and individuals around the country. Additionally, I have helped hundreds of runners develop into high level performers, the majority of whom have gone on to run at the collegiate level with many running for Division 1 schools.

My passion for coaching middledistance and distance runners started in college when I took on my first athlete while still in my undergraduate studies. This athlete would go on to win multiple state titles and my excitement to continue this work only grew bigger from there. I have spent over a decade building this program and have been a guest speaker and podcast guest on multiple national platforms. I currently host The XLR8 Performance Lab Podcast which has had guests that include American Record Holders: Alan Webb and Karissa Schweizer.

I am incredibly excited to begin working with you and helping you become the elite level runner you know you can be.

I can't wait to get you started!

Sincerely, Ben Tilus

PRICING STRUCTURE On-Site Lab Tests:

$100 for combined VO2 and Threshold $75 for vertical max and repeat vertical testing to determine dominant muscle fiber type $75 for 10-Yard max velocity and max acceleration testing

Off-Site Training Plans:

$100 for field-based testing to calculate VO2 Max and Threshold paces $50 Monthly/$500 Yearly individualspecific training calendars to be distributed via Training Peaks on the 1st of every month $25 monthly Training Peaks integration with athlete owned GPS watches $25 monthly analyzed workouts to determine progress and adjust future training as needed $50 Physical Therapy video conference to discuss injury prevention and rehabilitation