Understanding the science behind exercise testing and training intensity zones is key to optimizing performance for endurance athletes. At CHASKi, we emphasize the value of data-driven training based on ventilatory thresholds, and today we’ll explore why testing and threshold-based training are so impactful. We’ll also dive into a cyclist’s case study, showcasing how CHASKi helped him boost power and endurance.
The Importance of Thresholds
Ventilatory thresholds (VT1 and VT2) provide crucial insights into an athlete’s aerobic and anaerobic capacity, helping to determine at what intensity they can train sustainably and when they push into higher, more intense zones of effort.
VT1 represents the intensity at which lactate starts to accumulate, marking the transition from predominantly aerobic to mixed aerobic-anaerobic energy production. VT2 is the point where lactate accumulates more rapidly, indicating the highest intensity an athlete can sustain before tipping fully into anaerobic metabolism.
Understanding these thresholds allows athletes and coaches to prescribe training intensities that are not only effective but sustainable, avoiding burnout or inefficient training (i.e. training that does not support your performance goals).
Training Plan Prescription Based on Ventilatory Thresholds
Training based on ventilatory thresholds and threshold derived zones ensures that each session targets desired adaptations, whether it’s improving endurance, speed, or power. By knowing the exact intensity levels at VT1 and VT2, athletes can fine-tune their training plans to focus on the right energy systems.
For instance, a polarized training model, where most sessions are low-intensity (below VT1) with some high-intensity (above VT2) work, helps build a strong aerobic base while boosting power in more intense efforts. In contrast, threshold training, which focuses on efforts at or near VT2, enhances an athlete’s ability to sustain high-intensity work for longer periods.
Cyclist Case Study: Boosting Performance with CHASKi
A cyclist tested using CHASKi three times over the course of nine months to track his progress:
- Test 1: November 11, 2023
- Test 2: March 22, 2024
- Test 3: August 14, 2024
The results were clear. His ventilatory thresholds increased by 20 watts per test, allowing him to produce more power at the same heart rate and respiratory rate. This indicated improved efficiency, as he was able to push harder (external output) without increasing his internal load.
Further, his FTP (Functional Threshold Power) increased by 20%, and his VO2 Max improved by 8.6%, reflecting gains in both sustained power output and aerobic capacity. Additionally, his ability to sustain nasal breathing for longer during the test (with reduced reliance on oral breathing) demonstrated enhanced respiratory efficiency.
Tailored Training for Success
During this period, the cyclist trained based on the ventilatory thresholds and threshold-based zones determined with CHASKi. His training, prescribed by his coach, consisted of a volume between 5 and 12 hours per week. The cyclist followed a polarized model between the first and second test and a threshold model between the second and third test.
The most important takeaway? His improvements weren’t random—they were the direct result of data-driven training using CHASKi. The device provided clear, objective insights that helped him and his coach adjust the training plan and track progress effectively.
Moreover, he was able to test frequently, keep an eye on progress, and adjust zones easily due to CHASKi’s ease of use.
The Key: Measure, Track, and Improve with CHASKi
At CHASKi, we don’t believe there’s a one-size-fits-all approach to improving performance. What matters is the ability to measure, track, and adapt training based on personalized data. For this cyclist, regular testing with CHASKi offered confidence in the training approach and showcased real measurable progress.
Ready to take your training to the next level? Incorporating regular exercise testing and threshold-based training with CHASKi provides the data and insights needed to optimize performance while preventing overtraining. Stay connected with @chaski.usa for more insights on how data can drive endurance success!