Science – CHASKi

HIIT vs. Sprint Intervals: How to Optimize VO₂max for Endurance Athletes

by Consuelo SotoEnglish, Science November 19, 2024No Comments

Maximal oxygen uptake (VO₂max) is the cornerstone of endurance performance, and two recent studies confirm that aerobic high-intensity interval training (HIIT) is superior to sprint interval training (SIT) in improving VO₂max for both men and women. For endurance coaches and self-educated athletes, these findings offer critical insights into structuring training programs for peak performance. Key Findings From …

Unlocking Performance Gains: The Power of Personalized Training Zones with CHASKi

by Consuelo SotoEnglish, Science October 28, 2024October 28, 2024No Comments

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 …

Introduction to Breathwork for Endurance Athletes

by Renee LeathermanEnglish, Science October 26, 2024October 26, 2024No Comments

Research suggests that controlled, deliberate breathing patterns can dramatically affect sports outcomes. For instance, specific breathing techniques have been shown to enhance endurance performance by improving oxygen utilization and delaying the onset of fatigue[1]. Other studies have documented how different breathing techniques can either enhance or impair athletic performance, depending on their application, underscoring the …

Could Respiratory Rate Serve as a Superior Indicator of Physical Effort?

by Renee LeathermanEnglish, Science September 4, 2024September 27, 2024No Comments

Metrics like heart rate, speed, and power have long been the gold standard for monitoring physical effort during exercise. However, emerging research suggests that respiratory rate (RR) could be a more reliable and insightful marker of exercise intensity. As coaches and athletes seek the most effective ways to optimize training, understanding the role of respiratory …

Knowing When to Rest: How to Avoid Overtraining by Monitoring Recovery and Respiratory Rate

by Consuelo SotoEnglish, Science August 23, 2024August 23, 2024No Comments

Proper rest and recovery are essential components of any successful training program. At CHASKi, we believe that understanding when to take a break can help athletes avoid the pitfalls of overtraining. This post explores the principles of recovery, the differences between overreaching and overtraining, and how respiratory rate (RR) can serve as an indicator of …

Estimate Your Maximal Lactate Steady State Using Ventilatory Thresholds

by Consuelo SotoEnglish, Science July 22, 2024July 23, 2024No Comments

Understanding the maximal lactate steady state (MLSS) is crucial for endurance athletes, as it signifies the highest intensity one can sustain without causing significant intramuscular or blood pH imbalances. Essentially, MLSS is a key indicator for gauging endurance performance, reflecting the ability to maintain a high aerobic rate during prolonged exercise. Breakthrough Study: Ventilatory Thresholds …

CHASKi Running Validation Study: Preliminary Results

by Consuelo SotoEnglish, Science, Uncategorized June 25, 2024September 27, 2024No Comments

We recently conducted a preliminary study to further validate CHASKi’s technology against the gold standard on the treadmill. Similar to our cycling validation study, we are comparing CHASKi’s evaluation of ventilatory thresholds and respiratory frequency with ergospirometry. This study involved 14 volunteers of varying ages and sports disciplines. Our preliminary results show high agreement between CHASKi …

Training at altitude with CHASKi

by Consuelo SotoEnglish, Science June 3, 2024June 11, 2024No Comments

The benefits of altitude training Altitude training is common practice among endurance athletes seeking to improve performance. It is generally performed at > 2,000 meters (> 6,560 ft) above sea level and induces a series of physiological adaptations, such as increased production of red blood cells and hemoglobin, which improve the body’s ability to transport and utilize oxygen. These adaptations generate improved …

How to improve VO2 max?

by Consuelo SotoEnglish, Science August 31, 2023August 31, 2023No Comments

Protocol for ventilatory threshold determination test

by Team CHASKiEnglish, Science January 31, 2023January 31, 2023No Comments

Our test is maximal and stepwise, starting with a 3-minute warm-up at 50 watts, then ramping up to 100 watts with 20 watt increments every 80 seconds until exhaustion. You can download this protocol for Zwift at the following link. To load it in your Zwift session, you must access in your computer to Documents/Zwift/Workouts/###### …

Category: Science