Training Zones & Exercise Intensity
Measure your training zones and exercise intensity based on VO2 kine0cs and power (or speed) – a more accurate method than tradi0onal VO2max tes0ng because: • It creates training zones based on the real mechanism of fa0gue (i.e. VO2 kine0cs) • It establishes intensity domains based on power or speed and not heart rate which is heavily aﬀected by physiological and environmental condi0ons • Allows for assessing improvement at various intensi0es
*Device can also support tradi0onal VO2max tes0ng protocol
By measuring VO2 kine0cs in combina0on with power (or speed) we can track muscle fa0gue 1,2,3: • Slower VO2 kine0cs in response to a constant work rate indicates muscle fa0gue • Development of the so called VO2 slow component (constant increase of VO2 in response to constant work rate) is a measure of progressive motor recruitment (i.e. type II muscle ﬁbers) and/or accumula0on of fa0gue
1. Burnley, Mark and Jones, Andrew M.(2007) ‘Oxygen uptake kine0cs as a determinant of sports performance’, European Journal of Sport Science, 7: 2, 63 — 79 2. Jones, Andrew M., and Burnley Mark. “Oxygen Uptake Kine0cs: An Underappreciated Determinant of Exercise Performance.” Interna’onal*Journal*of*Sports* Physiology*and*Performance, vol. 4, no. 4, 2009, pp. 524–532., doi:10.1123/ijspp.4.4.524 3. Jones, Andrew M., et al. “Slow Component of VËO2 Kine0cs.” Medicine*&*Science*in*Sports*&*Exercise, vol. 43, no. 11, 2011, pp. 2046–2062., doi:10.1249/ mss.0b013e31821fcfc1.
By combining the informa0on gathered from PNOE and a power meter we can measure the body’s mechanical eﬃciency – its ability to convert chemical energy into useful mechanical work. Mechanical eﬃciency is the most reliable measure of: • Improvement in technique • Improvement in ﬁtness level and muscle eﬃciency • Impact of gear in performance • Impact of fa0gue
Constant monitoring of VO2 & VCO2 during a standardized protocol (predetermined mechanical energy cost) or real life training (with the combined usage of a 3Kaxis power meter) can help us determine the underlying factor of improvement (i.e. technique, ﬁtness level or fa0gue)
Protocol 1 – Intensity Domains (Training Zones)
Conduct 4 or 5 runs at a steady incremental pace (i.e. each run having a higher pace than the previous one) with each run las0ng ~3K7 minutes. The purpose of the test is to assess the evolu0on of VO2 during diﬀerent paces (or intensi0es). During the test we aim to determine the following parameters 1. First Lactate Threshold (LT 1): The highest pace at which VO2 plateaus without the advent of a VO2 slow component 2. Cri0cal Speed (CP): The highest pace at which VO2 plateaus below VO2max 3. VO2max As the pace increases so does the dura0on of the run since more 0me is needed for VO2 to completely evolve
Protocol 1A – Intensity Domains (Training Zones)
Following the determina0on of the parameters men0oned above we create the following intensity domains according to the table below
Burnley, Mark and Jones, Andrew M.(2007) ‘Oxygen uptake kine0cs as a determinant of sports performance’, European Journal of Sport Science, 7: 2, 63 — 79
Protocol 1B – Intensity Domains (Training Zones)
Training below LT 1. No VO2 slow component apparent (1) Training above Cri0cal Power since VO2 slow component is evident (1) and VO2max is achieved (2)
1 2 1
The following data belong to an elite female marathon runner conduc0ng 2 runs at diﬀerent constant veloci0es
Protocol 2 – VO2max
PNOE oﬀers an easy and 0me eﬃcient VO2max protocol that can be conducted safely in an outdoor environment. The process simply entails running around the track at a constant pace for a period of 0me depending on your training level. • Running takes place at a rela0vely high intensity depending on training level • VO2max is asained once VO2 plateaus ater the advent of the VO2 slow component and RER>1 • Running will last for approximately 5K6 minutes
Protocol 2A – VO2max
The following graph shows VO2, VCO2 and RER signals gathered during a VO2max protocol like the one described above. The protocol was conducted by an elite female marathon runner.
Protocol 3 – Assess Fa0gue | Technique | Eﬃciency
By conduc0ng a standardized (preferably full body exercise) protocol at the beginning of the training session we can monitor: • Muscle’fa*gue” • Muscle eﬃciency’improvements'(requires power meter)” • Improvements’in’technique'(related to the exercise movement) Such insights can be drawn from VO2 rise 0me: • Long term changes are due to either muscle eﬃciency or technique improvement • Short term changes are likely due to ﬂuctua0ons of fa0gue levels
Protocol should include 1 – 3 bouts at diﬀerent intensi0es preferably dis0nguished by watt or speed.
Protocol 3A – Assess Fa0gue | Technique | Eﬃciency
The following data sets belong to a young male who conducted 3 consecu0ve workouts on a Crossﬁt Airbike pedaling at ~225 Watt. VO2 rise 0me increases from 59 to 78 seconds between the ﬁrst and third workout, a clear indica0on of fa0gue accumula0on
VO2 rise 0me: 59 sec VO2 rise 0me: 68 sec VO2 rise 0me: 78 sec
Protocol 4 – Real Life Training
By using PNOE during real life training condi0ons (i.e. playing your sport) you can measure with the highest possible accuracy • Muscle’fa*gue'(requires was or speed meter) • Muscle eﬃciency’improvements'(requires power meter)” • Improvements’in’technique Such insights can be drawn from VO2 rise 0me: • Long term changes are due to either muscle eﬃciency or technique improvement • Short term changes are likely due to ﬂuctua0ons of fa0gue levels
Protocol includes playing your sport while wearing the PNOE mask along with a power meter for a period of 0me.