Unlocking Endurance: The Science and Practice of Zone 2 Training
In the endurance sports world, few topics have generated as much discussion lately as Zone 2 training. Once considered…
CHASKi Blog
Evidence-based insights, protocols, and tools to understand breathing, improve health, and elevate performance
Breaking your limits: how to train and improve VT2 for high intensity
In our constant pursuit of unraveling the secrets of endurance performance, we’ve already explored the First Ventilatory Threshold…
First Ventilatory Threshold (VT1): The physiological key to your endurance performance
As experts in physiology and performance, we know that endurance success lies in deeply understanding our body’s signals.…
Why Monitoring RPE—and Comparing It to Respiratory Frequency—Matters More Than You Think
In endurance training, Rating of Perceived Exertion (RPE) has long been a trusted compass—an intuitive guide to how…
Race Pacing Starts with Physiology: Why Matching Distance to Your Thresholds Matters
Success in endurance sports isn’t just about grit—it’s about precision. One of the most overlooked performance strategies is…
Why Heart Rate Alone Isn’t Enough: Rethinking Performance Metrics
For decades, heart rate has been the go-to metric for athletes and coaches aiming to optimize performance. It’s…
Ventilatory Thresholds vs. Lactate Thresholds: Are They Competitors or Complementary Metrics?
Ventilatory Threshold and Lactate: Complementary Metrics for Smarter Training In the world of endurance training, metrics reign supreme.…
HIIT vs. Sprint Intervals: How to Optimize VO₂max for Endurance Athletes
Maximal oxygen uptake (VO₂max) is the cornerstone of endurance performance, and two recent studies confirm that aerobic high-intensity interval…
Unlocking Performance Gains: The Power of Personalized Training Zones with CHASKi
Understanding the science behind exercise testing and training intensity zones is key to optimizing performance for endurance athletes.…
Introduction to Breathwork for Endurance Athletes
Research suggests that controlled, deliberate breathing patterns can dramatically affect sports outcomes. For instance, specific breathing techniques have…
Could Respiratory Rate Serve as a Superior Indicator of Physical Effort?
Metrics like heart rate, speed, and power have long been the gold standard for monitoring physical effort during…
Knowing When to Rest: How to Avoid Overtraining by Monitoring Recovery and Respiratory Rate
Proper rest and recovery are essential components of any successful training program. At CHASKi, we believe that understanding…
Estimate Your Maximal Lactate Steady State Using Ventilatory Thresholds
Understanding the maximal lactate steady state (MLSS) is crucial for endurance athletes, as it signifies the highest intensity…
Training at altitude with CHASKi
The benefits of altitude training Altitude training is common practice among endurance athletes seeking to improve performance. It is…
How to improve VO2 max?
Does it make any difference how you train?
This recent systematic review evaluated the use of different training methodologies, considering training intensity distribution (TID) as the…
Did you know that all people who train based on their thresholds increase their VO2max?
Among the components of the exercise prescription, intensity is arguably the most important. If the intensity is too…