As experts in physiology and performance, we know that endurance success lies in deeply understanding our body’s signals. Today, we’ll delve into a fundamental concept for athletes and coaches: the First Ventilatory Threshold (VT1).
The First Ventilatory Threshold, or VT1, is a critical physiological point during progressive exercise. It represents the exercise intensity at which a disproportionate increase in pulmonary ventilation (the amount of air we breathe per minute) begins to occur relative to the increase in oxygen consumption (VO2). In simpler terms, it’s the point where our body starts to rely more on breathing to eliminate the carbon dioxide generated by increasing lactate production, even though this lactate can still be efficiently buffered.
At this intensity, the body still predominantly uses fats as an energy source, and lactate production is minimal and stable. Working below or at VT1 is commonly known as “aerobic zone” exercise, where fatigue is low and sustainability is high. It is the foundation of our aerobic capacity and, therefore, our endurance.
Relevance of VT1 in endurance competitions
VT1 is exceptionally relevant in all endurance competitions, from moderate-duration events to ultra-distance challenges. Its importance lies in defining the highest intensity an athlete can sustain prolonged effort without significant metabolic fatigue accumulation.
- Marathons and Half Marathons (Running): For distance runners, training and competing close to their VT1 allows them to maintain a consistent and efficient pace. Running consistently above VT1 for too long in a marathon could lead to premature fatigue. Improving VT1 means being able to run at a faster pace with less perceived effort and greater running economy.
- Cycling (Gran Fondos, Sportives): In cycling, especially in long-duration events with varied terrain, maintaining power below or near VT1 helps conserve energy for critical moments, such as climbs or attacks. A solid aerobic base, reflected in a high VT1, is crucial for efficiency and intra-effort recovery.
- Triathlon (Ironman, Olympic): In triathlon, which combines swimming, cycling, and running, the ability to sustain prolonged aerobic effort is fundamental. A well-developed VT1 ensures that the athlete can transition between disciplines efficiently, minimizing fatigue accumulation and preserving energy for the final running segment.
- Ultra-Endurance: For ultra-endurance events (ultra-marathon, ultra-cycling), VT1 is arguably the most critical threshold. The ability to maintain a sustainable pace for hours, or even days, without entering a high lactate production zone, is what differentiates successful athletes in these disciplines.
How to improve the first ventilatory threshold (VT1)?
Improving VT1 focuses on developing the efficiency of the aerobic system, allowing your body to better utilize fats as fuel and manage lactate more effectively at higher intensities.
- Aerobic Base Training (Zone 2): This is the fundamental pillar. Perform most of your training at an intensity below or very close to your VT1. This is often referred to as “Zone 2 training.” The key is volume at low intensity, which promotes adaptations such as increased mitochondria, capillary density, and fat oxidation capacity. For coaches, this means emphasizing long, easy sessions.
- Gradual Volume: Progressively increase the volume of your aerobic training. More time in low-intensity zones stimulates the necessary physiological adaptations to elevate VT1.
- Strength Training: Strength improves movement economy, meaning you need less energy (and therefore less oxygen consumption) to maintain a given pace. This can indirectly elevate VT1, as you will be more efficient in the aerobic zone.
- Technology Monitoring: Tools like CHASKi allow you to identify and monitor your VT1 in real-time. By understanding your ventilatory zones, you can ensure your aerobic base workouts are performed at the correct intensity, thereby optimizing adaptations and precisely elevating your VT1.
By focusing on raising your First Ventilatory Threshold, you will not only improve your competition performance but also build a robust endurance base that will allow you to enjoy more and fatigue less in every training session. Raising your VT1 is synonymous with unlocking your true endurance potential!