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How to build a training plan based on your ventilatory thresholds (VT1/VT2)

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 zones, organize your weeks and make sustainable progress.


1. Why use ventilatory thresholds to structure your training?


Ventilatory thresholds correspond to two clear physiological transitions:


VT1 — First ventilatory threshold

  • The ventilation begins to rise in a non-linear manner.

  • CO₂ increases with the onset of carbohydrate intake.

  • The conversation becomes difficult but possible.


👉 It marks the end of easy endurance and the beginning of the sustained intensity zone.


VT2 — Second ventilatory threshold

  • Ventilation increases disproportionately.

  • The body tries to compensate for metabolic acidosis.

  • The intensity cannot be maintained for long.


👉 It corresponds to the upper limit before the breaking point.


These two markers serve as foundations for calibrating training zones .


2. Define your training zones using VT1 and VT2


Here are the most commonly used ventilation zones:

Zone 1 – Below VT1

➡ Base endurance, recovery, pure aerobic work

Objective : to increase lipid metabolism, to develop the base.


Zone 2 – Around VT1

➡ Mitochondrial development, sustained but controlled work

Objective : to optimize aerobic capacity and ventilatory stability.


Zone 3 – Between VT1 and VT2

➡ Tempo, climbs, low threshold pace

Objective : to improve endurance at sustained intensity.


Zone 4 – Near VT2

➡ Threshold power, acidosis resistance

Objective : to improve the ability to sustain intensities close to the maximum sustainable level.


Zone 5 – Above VT2

➡ Short intervals, VO₂, sprints

Objective : to improve anaerobic capacity and VO₂max.



3. Why is a VT1/VT2-based plan more effective?


Because ventilatory thresholds measure internal load , and not just mechanical effort (power) or cardiac response (heart rate).


The advantages:

✔ reproducible from one day to the next

✔ sensitive to fatigue and stress

✔ detects respiratory deviations

✔ reflects the actual metabolism

✔ Adapts instantly to conditions (heat, dehydration, sleep…)


A plan based on VT1/VT2 is fairer, more individualized and more sustainable .


4. How ZoneX simplifies the measurement of ventilatory thresholds


Traditionally, measuring VT1/VT2 requires:

  • a CPET mask,

  • a gas analyzer costing €35,000,

  • complicated calibration procedures and implementation.


ZoneX uses a patented technology that allows:

  • a respiratory analysis under real-world conditions ,

  • automatic detection of VT1/VT2 transitions,

  • measurement stability even in the presence of humidity (thanks to PAIRFS technology),

  • a repetition of the measures at each session → plan always up to date.


Thanks to ZoneX, your zones are no longer fixed:

👉 They evolve with your body , not with a theoretical estimate.



Go further

  1. Anselmi F. et al. (2021). The importance of ventilatory thresholds to define aerobic exercise intensity domains. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8456830/

  2. Pallarés JG et al. (2016). Validity and Reliability of Ventilatory and Blood Lactate Thresholds. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0163389

  3. Cerezuela-Espejo V. et al. (2018). Relationship Between Lactate and Ventilatory Thresholds in Runners. https://www.frontiersin.org/articles/10.3389/fphys.2018.01320/full

  4. Meyer T. et al. (2005). Criteria for Exercise Intensity Prescription in Endurance Training. https://pubmed.ncbi.nlm.nih.gov/15907278/

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