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At Do3 Perform we offer a whole range of products and services to help you lift your performances to the next level. We have divided our services into the categories: How do you perform? (VO2 max testing, blood lactate testing, and heart rate variability or HRV); what are you made of? (resting metabolic rate, or RMR, and body composition); how well do you move? (physiotherapy, swim analysis, VASA training, running gait analysis and bike fitting); and finally, how do you improve? (coaching, performance management, strength and conditioning, altitude training). 

This page explains in more detail about what the services involve and cost. We realise this can be very confusing and many don't really know what services will be most appropriate to them. Don't worry! We are happy to chat things through with you so feel free to book in for a no-obligation call by clicking one of the links below or here. We have also put together a booking process page to give you more guidance here.

How do you improve?

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Coaching 

Packages

Performance

Management

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Strength & Conditioning

Altitude

Training

How well do you move?

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VASA

Bike Fit

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Physio

Gait Analysis

Swim Analysis

What are you made of?

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RMR

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Body Composition

How do you perform?

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VO2 Max

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Lactate

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HRV

Services

 

VO2 Max Testing 

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What will a VO2 max test tell me?

How much oxygen your body can utilise during intense exercise. This will impact on your ability to train harder and race faster. 

Simply put, we find out how big your engine is (your VO2 max) and whether you are using it effectively.

We also measure other information such as aerobic and anaerobic thresholds, as well as respiration rates and volume. These metrics help us monitor improvements over time. 

How will it help me improve?

We can advise you on how to raise your VO2 Max (make your engine larger) and your anaerobic threshold relative to your max (how much of the engine is used effectively). These changes should lead to better training and racing performances.

What happens during the test?

​Depending on your sport and priorities, the test can be done on a treadmill, bike or both. You will be taken through a test where the intensity is steadily increased until you reach your maximum VO2 usage or until you feel you can’t continue. You will wear a face mask which is attached to a machine via a hose. You will breathe normal air through the mask and the air you exhale will be analysed by the machine. 

What happens after the test?

​Once the test is concluded you will have time to recover before we discuss the results. We'll discuss how you can adjust your training in order to improve your performances during training and racing.  We'll also discuss how future monitoring and testing can assist you in ensuring that your training always stays on the right track to bring the results you deserve.

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Where is the testing done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

The VO2 Max testing procedure costs £100 (or you could join our flexible credits scheme - click here). It takes around one hour and includes pre-test consultation, height and weight measurement (for more accurate results), the test itself and then post test consultation and planning. Click the link below to book.

Once you have booked you will be contacted by one of the Do3 team to make sure you are aware of the routine you need to follow on the days preceding the test (to allow for the most accurate results). You will also need to complete a pre-exercise questionnaire. 

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Lactate Testing

What is a lactate test?

During a lactate test we take you through an exercise protocol which involves you steadily increasing your effort at set timepoints. This can be done running (treadmill), cycling (on your bike on a turbo trainer) or rowing (Concept2). At set intervals during the test we will take pin-prick blood samples from you and test these to ascertain the levels of lactate in your blood. This process continues until you reach your physiological maximum. The readings we take will allow us to identify your:

  • Lactate threshold: Used to gauge training and racing intensities for longer events

  • Calculation of accurate heart rate training zones to allow better quality future training

Where is the testing done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

The lactate testing procedure costs £100 (or you could join our flexible credits scheme - click here). It takes around one hour and includes pre-test consultation, height and weight measurement (for more accurate results), the test itself and then post test consultation and planning. Click the link below to book.

Once you have booked you will be contacted by one of the Do3 team to make sure you are aware of the routine you need to follow on the days preceding the test (to allow for the most accurate results). You will also need to complete a pre-exercise questionnaire. 

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Heart Rate Variability (HRV)

What is Heart Rate Variability?

Heart Rate Variability (HRV) is an accurate, non-invasive measure of the Autonomic Nervous System (ANS) – which responds to everything: how you exercise, recover, eat, sleep and handle stress. 

 

Unlike basic heart rate (HR) that counts the number of heartbeats per minute, HRV looks much closer at the exact changes in time between successive heartbeats (also called inter-beat intervals, RR intervals, NN intervals, etc).

By trending short HRV readings on a daily basis, we use software to learn what your “normal” Autonomic Nervous System patterns look like, help you gain insights into your nervous system, stress and recovery activity, and then automatically guide you in improving those patterns over time.

This service is all about explaining HRV to you and what you need to do to get set up and start measuring this very insightful metric. When used correctly, HRV monitoring can help you adjust and tune your lifestyle and training so that you can work with your body and not against it. Numerous trials have been conducted that evidence that using HRV monitoring as part of your training can lead to substantial improvements in your performance.

Where is the testing done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

A 30 minute HRV session costs £50 (or you could join our flexible credits scheme - click here). We recommend you attend the appointment with a smart phone (if you have one) and whatever heart rate monitor strap you may have. This would ideally be bluetooth enabled (but don't worry too much about that).

 

Click the link below to book.

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RMR Testing 

What is a Resting Metabolic Rate test?

The results of our Resting Metabolic Rate test can tell you if you have an increased or decreased metabolism, and  the amount of calories you need to eat each day to maintain or lose weight. Dietitians often use this information when designing diets for their clients. 

During the Resting Metabolic Rate test you will be asked to relax in a chair while your oxygen uptake is measured for 15 minutes - it's as simple as that!

Various activities may influence your metabolic rate and should be avoided before testing. For at least 4 hours before your test you should not eat or drink anything. You may drink water as needed.  Exercise or physical labour should be avoided for 5 hours before the test. You will be wearing a heart rate monitor during the test, so be sure to wear clothing that allow access to your chest. Take your medications as prescribed unless directed otherwise by your doctor.

Where is the testing done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

The resting metabolic rate procedure costs £50 (or you could join our flexible credits scheme - click here). It takes around 30 minutes and includes pre-test consultation, height and weight measurement (for more accurate results), the test itself and then post test consultation and planning. Click the link below to book.

Once you have booked you will be contacted by one of the Do3 team to make sure you are aware of the routine you need to follow on the days preceding the test (to allow for the most accurate results). You will also need to complete a pre-exercise questionnaire. 

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Body Composition Analysis

What is Body Composition Analysis?

Knowing what your body is made of is important for everyone. Whether you are a seasoned athlete or just someone looking to look after yourself a little better, this should be a key part of your routine. Our InBody scanner uses electrical currents which are sent through the body at different frequencies. Each one of these measures different components within your body and allows us to produce a detailed report about what you are made of! This includes:

  • Total body weight

  • Lean body mass

  • Skeletal muscle mass

  • Muscle distribution

  • Body fat mass

  • BMI (body mass index)

  • PBF (Percentage body fat)

  • BMR (basal metabolic rate)

  • Visceral fat level

Once your test is complete we will run through the report with you, explaining what it all means and how you can make positive changes. Committing, and having a regular scan is one of the most powerful things you can do to focus the mind and work to improve your body composition. We work with highly experienced dieticians too should you need someone to have a closer look at what you eat. 

*Important - Due to the way the InBody operates by sending low-level electrical currents through the body, we will not be able to test anyone with a pacemaker or other essential support devices. We will also not test anyone who suspects they may be pregnant. 

Where is the testing done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

Body composition testing costs £35 (or you could join our flexible credits scheme - click here). It takes around 20 minutes and includes pre-test consultation, height measurement (for more accurate results), the test itself and then post test consultation and planning. Click the link below to book.

Once you have booked you will be contacted by one of the Do3 team to make sure you are aware of the routine you need to follow on the days preceding the test (to allow for the most accurate results). You will also need to complete a pre-testing questionnaire. 

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Tri Sports Physiotherapy

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We understand that, as an athlete, every second counts - whether that’s training, competing or resting. Time is the most valuable commodity we have and being injured is our biggest cost.  Injury can delay your progression and even jeopardise you making the race you have focused on all season. Some injuries are not preventable such as the trauma from a slip, trip or fall but others are through insight into training methods, education on your training data and assessment of the most important bit of kit you own…your body. 

During our process we assess the primary causes of the history and take a good look at training factors that may have contributed. We take into account all previous medical history to build a picture of you and how previous injuries and impairments may impact on current issues. 

We assess your physical function including flexibility, mobility and strength, and review endurance and training plan progression to understand you better as an athlete. Our assessment uses objective measures that allow us to measure and show the progression you are making. Most importantly, allowing us to benchmark returns you to training safely and with confidence that doesn’t see you bounce back into the physio room. 

 

Once we have assessed you and jointly decided on the correct treatment program we provide you with individualised training programs. We don’t call them rehab as we are enabling you to stay in training and keep up your fitness with sensible modification. Within this we will also discuss appropriate rest. We know rest is not rust but regeneration and repair.  Rest plays an appropriate role in recovery and we will enable you to use it effectively. 

 

We can discuss any concerns prior to you attending a session and are able to provide a free call prior to your appointment taking place.

Where does the session take place?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

A 60 minute physiotherapy session costs £55 (or you could join our flexible credits scheme - click here).  Follow up sessions are £45.

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VASA Swim Training and Technique Development

As coaches we spend hundreds of hours a year poolside giving feedback on swimmers' strokes based on what we can see from above the water. What is often difficult to see working well from that position is the all important catch and then the push of the palm backwards along the line of the body to generate the all-important propulsion. 

For this reason we decided to invest in a VASA swim ergometer. This great piece of equipment allows us to really help the swimmer to feel what a good catch position feels like. Not only that but we can get them to repeat it again and again to start to engrain the muscle patterns that they will be able to take back to the water. We can also measure and control the power of the stroke to make sure it is not only technically correct but also has strong propulsive power. 

We offer 30 minute sessions on the VASA trainer. These can either be used for technical work or for pure training - whichever you prefer. Either way, our coaches will be with you to make sure you make the most of your time. 

Where is the testing done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

A 30 minute session on the VASA ergometer costs £50 (or you could join our flexible credits scheme - click here). This will include around 20 minutes on the ergometer itself and a further 10 minutes of pre and post swim preparation and feedback. Click the link below to book.

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Tri Sports Physio Running Gait Analysis

This is not a review of your trainers but an assessment of you and your running skill. We look at you from head to toe and look for weakness within your running form that will lead to time lost on the course. We assess your flexibility, strength and mobility and look for the best ways to enhance your efficiency as the runner you are and improve on these abilities. We take into consideration problems and previous injuries you may have had and from this we will work together on a strategy of conditioning to improve your running style.  We will also give feedback on your training program and how best to integrate this strategy into your current running regime. We will also consider kit being used and provide advice on kit choices going forward.

Where is the testing done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

A 60 minute run gait analysis session  costs £100 (or you could join our flexible credits scheme - click here). Click the link below to book.

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Tri Sports Physio Bike Fitting

At Tri Sports Physio Bike Fit we are looking to help you optimise your cycling performance and prevent possible injury. Whether you are on a time trial or road bike, we understand your requirements to go faster in the utmost comfort. During the session we start with a review of the engine by assessing your flexibility, mobility and strength. We will measure you and review your fit to the given riding style you are looking for. We look for optimisation of the bike with the rider rather than modification. We will provide you with insight to the best set up you can achieve and make the adaptations with you during the fit. Advice on any significant changes to the bike components is provided in the final assessment report and a follow up fit given to ensure correct positions once any new equipment is acquired. Consideration to shoe and cleat position is also looked at within the fitting period.

Where is the fitting done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

A 60 minute basic fit costs £80. A full bike fit including pedal assessment costs £150 and takes two hours. 

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Testing and Coaching Packages

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To make real improvements takes time​. This is regardless of whether you are a junior pro looking to push on to the podium or a newbie just wanting to have a good first race. Our job is to do what we can to support you through your journey. All of the elements above are individual sessions. That's great for a moment-in-time snapshot, but to get true value you need to build up a picture of progress. Then you will be able to clearly see the fruits of your work. 

At Do3 we can work with you to design the bespoke package that suits your needs. It could be that you are a pro who wants the full package with training, feedback, physio and rehab, testing (and more) or someone embarking on couch to 5k, who wants some accountability to help get in shape. Whatever your needs, we can work with you to find what works.  

The best place to start on this option is with a call. Click the link below to book in for a no-obligation chat to see how we can help.  

 

Performance Management

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This is a fully bespoke package designed for athletes who want to leave no stone unturned in their search to fulfil their potential.

 

This is open to all but best for athletes looking to hit the podium as a professional or international amateur. 

 

Due to the level of coach:athlete contact this service requires, and to ensure best quality, this service is strictly limited to three athletes at any one time. 

For a fixed monthly fee you would receive:

  1. Bespoke coaching with daily access to your coach

  2. Regular planning and consultation meetings to plan races and goals

  3. Regular access to physiotherapist and sports massage therapist

  4. Regular physiological testing (as needed) such as VO2 max, lactate testing, body composition, resting metabolic rate

  5. Daily heart rate variability tracking and training adjustments

  6. Bike fitting, checks and adjustments as and when needed

  7. Video swim analysis 

  8. Access to daily swim squad sessions

  9. Access to open water swimming sessions

  10. Strength and conditioning as and when needed

 

What happens when you sign up?

  1. We hold a detailed consultation session to discuss things such as race goals, training history, training availability, access to training venue and equipment. We will also commence tracking of heart rate variability at this point.

  2. Theory session around the training methodologies we use. It's important to know how we train and why. 

  3. Testing and assessment sessions. These are to set opening benchmarks in terms of things such as VO2 max, lactate levels, body composition, bike functional threshold power, critical swim speed. 

  4. Physiotherapist assessment to identify your body's strengths and weaknesses.

  5. Further planning meeting to discuss the testing and analysis results. This is when we should be able to talk about realistic goals and timescales. 

 

Once the above opening stages are complete, we will have a good understanding of where you are physically and mentally. We will also be clear about short, medium and long term goals and how we are going to achieve them. 

Where is the testing, consultation and analysis done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

As this is a fully bespoke service we need to ascertain exactly what is needed by the individual athlete before can give an accurate quote. The final monthly price will be agreed once a detailed consultation has taken place. That said, as this is a fully supported package you can expect monthly fees to be between £700 and £1000 per month. This is the gold standard. 

If you are serious about finding out more please book an initial contact call by clicking the button below. 

 

Tri Sports Physio Strength and Conditioning

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At Tri Sports Physio we understand time is the biggest commodity - training for three sports and then adding another one. We assess your athletic needs before prescribing a strength and conditioning plan. We look at how you move, your training history and goals. We also take into account your race distance and how much time you already dedicate to training to tailor an effective strength and conditioning plan into your workouts.

We use a variety of methods to enable you to make the most effective use of your time and achieve the optimum performance from your body. Consideration is given to the best ways to help prevent injury and increase longevity without compromise on speed and performance. Our philosophy is less is more, we target movements that will enhance strength, co-ordination and mobility. We don’t use silver bullets and pre-written, generic workouts for the old favourites. Instead we give you the exercises that are specific to you which, with consistency and progressive loading, will create effective, lasting change.

We review and help progress your program steadily ensuring you own your movements before you step up the challenge. So if you would like a bespoke effective strength program to see you through your season call us now. 

Where is the training done?

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

A 55 minute strength and conditioning session costs £55 (or you could join our flexible credits scheme - click here). 

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Altitude Training

 

Training at altitude has been used by elite athletes as a way of boosting their fitness for many years. Now, thanks to our altitude simulator, we can offer the benefits of training at altitude to many more people, and at a fraction of the cost. How does it work? Normal oxygen levels at sea level are around 20.9%. As you climb to higher altitudes, the amount of oxygen in the air drops meaning your body takes in less oxygen with each breath of air. For example, at 5000ft oxygen levels drop to 17.3%, at 10000ft they drop to 14.3% and at 19000ft (Kilimanjaro) it drops to 10%. So at the top of Kilimanjaro you are taking in half as much oxygen per breath as you were at sea level!

When your body is exposed to a reduced oxygen intake, it promotes the production of erythropoietin (EPO). This hormone regulates the levels of oxygen carrying red blood cells in the body. The more oxygen carrying blood cells you have to deliver oxygen to the working muscles, the better those muscles will be able to perform.  

Fortunately our altitude simulators mean that you can bring the mountain (and altitude) to you! They work by reducing the amount of oxygen in each breath in exactly the same way as you get at 'real' altitude. The simulators are adjustable so oxygen levels (or altitude) can be changed as you progress. 

Altitude training using an altitude simulator can be done in a number of different ways. You can either exercise at high altitude by using a mask or sleep at high altitude by using a sleep tent. Both methods have proven results and should be considered depending on your training needs, budget and understanding of any sleeping partner! 

Altitude generators can be hired for prolonged periods of time or used at Do3 Perform in 30-60 minutes blocks on our running machine, bikes or rowing machine. 

Where can I use the altitude generator?

You can either hire a system for 1 to 12 months (see below) or visit Do3 Perform for an altitude training session.

Do3 Perform, Kineton, Warwickshire, CV35 0LA.

Click for directions

How much does it cost and how do I book?

Booking to use the altitude generator at Do3 Perform is easy. You just book in by clicking the button below or via the Do3 App. Sessions cost £50 per 30 minutes. This includes use of the training equipment (treadmill, Concept2 rower, Wahoo Kickr bike trainer). If you wish to train using the altitude generator frequently, you may wish to consider joining our flexible credits scheme click here.

Longer Term Hire

If you are looking to use the altitude generator for a prolonged period of time, you may wish to consider hiring a unit to use in your own home. You can hire for 1 to 12 months and the longer you hire for, the cheaper it becomes. The simulator comes with everything you need to train using it at home (mask, filters etc)(LLTH). Another alternative is you hire our sleep tent system so you can sleep at altitude and train as normal (LHTL).

  • 1-3 month hire - £350 per month

  • 4-6 month hire - £300 per month

  • 6-12 month hire - £250 per month

  • Altitude tent - £50 per month. 

Payments and deposits

Due to the value of goods we will need proof of ID. We will also need £500 deposit and one month's hire in advance. Other payments can be made monthly as you go. Finally, if you are not close enough to collect/return the generator we will need to charge £50 each way for a courier.

If you wish to book one of our altitude simulators then please click the button below and send us a message. We will call you back to get you booked in. 

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Do3 Perform Services and Booking Information

Whatever your experience, level or ability you will have goals. Sometimes you have no idea where to start, sometimes you just need a little guidance and sometimes you know exactly what you want and simply want to get booked in! Whichever one you are, we are here to help you. Take a look at the flowchart below. Don't worry if it all looks a bit overwhelming. These processes are simply to give some structure. They are flexible and we will work with you to find out what's needed! If you have any comments, questions or just want a chat please get in touch!

 

Initial Contact Call

A free 15 minute call, during which we talk about you, your goals and targets as well as what you are looking for from us. We will recommend you either book a performance review or more detailed consultation

Detailed Consultation

A vital information gathering stage where we get to know you. We will discuss your goals, training history, past performances and pretty much anything else!

We will set out in detail the services that we offer, how they will benefit you and costs.

We will give you a recommended course of action in terms of testing and analysis, coaching and training.

Performance Assessments

Depending on the outcomes of previous discussions, this is the first opportunity for us to do some testing and analysis to see your current ability. Some more experienced athletes may for example do Vo2 Max testing and blood lactate tests whereas those newer to the sport may conduct some physio assessments and body composition tests. Again, this is what will be planned during the earlier discussions. 

Review, Analysis and Presentation

During the above stages we will have gathered a lot of information about you. This is where we analyse all of the results and assessments. we will look at these alongside your goals and present our strategy for how you are going to achieve them. 

 

Fees

In order to offer flexibility for our clients we are pleased to offer two payment options. 

 

Payment Option 1 - Pay As You Go

This is for those who simply want to book one-off services or pay for ongoing services on a pay-as-you-go basis. You simply pay the amount in the table below and book in (click here). 

VO2 Max Testing - 60mins

Lactate Testing - 60mins

Resting Metabolic Rate - 30mins

Body Composition - 20mins

Heart Rate Variability - 20mins

VASA Trainer - 30mins

Altitude Training - 30mins

Tri Sports Physiotherapy

Swim Analysis with Stroke Correction £130 - 75mins

Running Gait Analysis - 60mins

Tri Sports Physio Basic Bike Fit £80

Payment Option 2 - Flexible Credits

This option is for those who wish to commit longer term to a series of services over a few weeks or months. We find that consistent training alongside regular testing is by far the best way to short-cut your way to improvements. We have devised a system where you buy blocks of 'credits'. These credits can be used to pay for any Do3 services so gives flexibility to get whatever testing is recommended by us or by your coach. You may wish to have a Vo2 max test one week and then some altitude training sessions the next. Do3 credits allow you to do this. Better still, we will ADD bonus credits to your account! The more credits you buy in a block the bigger the bonus! See the table below.

Can be used against any Do3 Service

Can be used against any Do3 Service

Can be used against any Do3 Service

£200 Bonus will be added

£50 Bonus will be added

£20 Bonus will be added

GET IN TOUCH

Various locations depending on the training but mostly around Warwickshire and West Midlands UK

NEWSLETTER

© 2020 by Do3 Coaching 

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