The goal of endurance training is to go faster for longer. This means training our muscles to output more work at a higher efficiency. To increase our output and improve our efficiency we must train in and around two key transition points where our muscles are going from a more efficient state to a less efficient one. Targeting these transitions in training results in our muscles adapting to become more efficient and able to output more work.
The three transitions are called metabolic thresholds. They are the First Ventilatory Threshold (VT1) where our muscles have reached their maximum fat consuming ability, and the Second Ventilatory Threshold (VT2) occurs when they can no longer efficiently consume carbohydrates, and finally VO2max where our muscles have reached their aerobic energy producing limit. Each of these transitions drives an increase in ventilation which Tyme Wear measures with lab level accuracy.
Step 1: Establish your unique Thresholds
From a ramp test: With Tyme Wear, the best way to establish your unique thresholds is during a ramp test that takes the athlete from a low to high intensity over the course of 20-30 minutes so that the threshold transitions can be observed.
Step 2: Target your Thresholds in training
Once the thresholds are in hand, they can be targeted in training.
- Increase fat consumption and mitochondrial density -> target VT1
- Improve lactate consumption to increase efficiency of carbohydrate consumption -> target VT1 and VT2
- Increase VO2max -> target VT1 and VO2max
Tyme Wear measures breathing on a breath by breath basis, which enables real-time data to guide workouts.
Step 3: Track your time spent relative to your thresholds
Using Minute Ventilation to track your time spent in any given workout or over a block of training allows you to see exactly where you spent your time relative to your Thresholds. For example, if your goal is to increase your fat oxidation and mitochondrial growth, then you’ll want to see a training distribution similar to the image below that shows a tight distribution of time spent at and below VT1.
Step 4: Track your progress overtime
One of the biggest issues with current threshold measuring solutions is the inaccessibility of them. Measuring thresholds once and training at those thresholds forever makes about as much sense as never measuring them at all.
Training at your correct thresholds leads to faster and more dramatic improvements which in turn makes it important to re-test regularly to adapt the training plans to those improvements. Improvement happens along two dimensions: the first is being able to output more power at a given threshold. The second is reducing ventilation for a given power output.