Training

Training zones, ventilatory thresholds, and physiological responses are not universal. They vary considerably depending on athletic experience, age, sex, sport, and even lifestyle . Understanding these differences is essential for personalizing a training plan and achieving measurable progress—while avoiding common mistakes associated with overly generic zones. Here is a clear overview, based on the available scientific data. 1. Beginner vs. Trained Athlete 🔶 Beginner VT1 a

Training zones are an essential tool for structuring endurance training. However, their use often remains imprecise: poorly calibrated zones, misinterpreted intensities, misunderstood indicators… The result: ineffective sessions, limited progress, and even a risk of overtraining. Here are the most frequent mistakes , and above all how to avoid them with an approach focused on breathing and ventilatory thresholds. Mistake 1 — Thinking that heart rate provides precise zones H

When discussing training zones, many refer to fixed percentages of VO₂ max, heart rate, or power. However, ventilatory thresholds — VT1 & VT2 — are not immutable . They evolve with training, fitness level, physiological adaptations, and… inter-individual differences. Understanding their variability is essential to remaining effective, relevant, and accurate in programming. Why do VT1/VT2 change with training? Improved aerobic endurance : As the body adapts to training—parti

Zone 2 has become an essential term in endurance training. Cyclists, runners, triathletes, coaches, and scientists alike are all talking about this "moderate endurance" work, which forms the basis of sustainable performance. But what exactly is Zone 2? How can you be sure you're training there correctly? What physiological benefits can you really expect from it? And for which activities is it most useful? We take stock, with an approach centered on physiology — and on ventil

Ventilatory thresholds VT1 and VT2 are essential physiological benchmarks for structuring intelligent training. Unlike traditional methods based solely on heart rate, power, or percentages of FTP, ventilatory thresholds directly detect the body's internal response to exertion. Building a plan based on VT1/VT2 transforms training into a more precise, reproducible, and individualized process. This article shows you how to use your ventilatory thresholds to structure your zone

Ventilatory thresholds (VT1 and VT2) have become central indicators for measuring aerobic performance, structuring training zones, calibrating intensity and tracking the progress of athletes. Unlike traditional methods based on heart rate or power, ventilatory thresholds directly describe the body's internal physiological response to exertion. This comprehensive guide explains: What are VT1 and VT2? how they measure themselves, their link with the energy sectors, their role

Zone 2 has become a staple of endurance training. It's presented as the zone of fundamental endurance, mitochondrial development, and "easy but useful" work. But in reality, zone 2 only makes sense if your VT1 is correctly identified . If your VT1 is misplaced — too high or too low — then your entire zone 2 becomes incorrect : inadequate intensity, diminished adaptations, unnecessary fatigue… and stagnant progress. Here's why. 1. Zone 2 comes from VT1, not from some magic p

Why compare short vs long tests? To identify your ventilatory thresholds (VT1 / VT2) and define your true physiological zones , you can perform different types of tests. But should we prioritize: a short test (rapid incremental test), a long test (slow progress), or a hybrid protocol? Each format has its advantages… and its limitations. 👉 This guide helps you understand which test is best suited to YOUR sporting activity. 1. The purpose of the test: to identify VT1 and V

Endurance sports already make extensive use of ventilatory thresholds (VT1 and VT2) to structure training. But what is less well known is that these thresholds are just as crucial in team sports , where the effort is much more intermittent, explosive and unpredictable. Football, rugby, basketball, handball, hockey: ➡️ All these sports rely on alternating periods of intense effort, short recovery periods, and rapid restarts. And in these contexts, respiratory capacity plays a

In running, many runners rely primarily on heart rate, pace, or perceived exertion to manage their training intensity. However, these indicators are often inaccurate: heat, fatigue, stress, or cardiac drift can completely distort training. Breathing, on the other hand, reflects in real time how your body produces energy. This is why ventilatory thresholds (VT1 & VT2) are extremely reliable benchmarks for structuring a runner's training. 1. Why breathing is a powerful tool for

Why monitor your breathing to avoid overtraining? Overtraining never happens "all at once." It develops gradually from an imbalance between: training load, recovery, daily stress nutrition, sleep. The problem? Most classic indicators — heart rate, sensations, power — react late . Breathing, however, changes from the first metabolic disturbances , well before fatigue becomes visible. 👉 This is one of the earliest and most reliable signals to anticipate overtraining. 1. Why

Why study respiration to understand its energy pathways? When you cycle, run or swim, your body can produce energy in several different ways: by burning lipids , carbohydrates , or via anaerobic mechanisms when the effort becomes intense. Most athletes are familiar with these energy systems…But few know that your breathing reflects exactly which one is being used at any given moment . Breathing is a direct window into your metabolism. By analyzing it correctly, we can det

Why measure your true physiological zones? To progress effectively on a bike, everything depends on your training zones . They determine: your endurance outings, your tempo sessions, your work at the threshold, your high intensity, Your pacing strategy in cyclosportive events. The problem? The majority of cyclists still use estimated zones: heart rate (often inaccurate), FTP (performance, not physiology), or generic formulas. 👉 To precisely target the right intensities, yo

Long endurance runs are often touted as the “fat-burning zone.” But in reality, it’s not the power zone, nor the heart rate, nor even the duration that determines whether you’re burning fat… 👉 That's your breathing. During a long workout, your breathing reveals exactly where your energy is coming from—fats, carbohydrates, or a mix of both—and how your body is managing the effort. Here's what your breathing really says about your metabolism. 1. Breathing reveals the fat/ca

Ventilatory thresholds VT1 and VT2 are the most reliable physiological benchmarks for structuring a precise and truly personalized training plan. Unlike zones based solely on heart rate or power, ventilatory thresholds reflect the body's internal response : acidosis, CO₂ tolerance, metabolic stress, and respiratory stability. Building a plan from VT1/VT2 means aligning what you do with what your body is actually experiencing . Here's how to structure an effective, reproduc

For decades, lactate tests have been used to assess endurance performance. However, recent research shows that ventilatory thresholds , VT1 and VT2, are often more reliable , more reproducible, and more predictive of actual performance—especially in the field. This is why breathing has become a central indicator for understanding — and improving — athletic performance. 1. Ventilatory thresholds are directly linked to energy pathways VT1 and VT2 correspond to specific metabo