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

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, reproducible plan that's tailored to your physiology.


1. Why build a plan around VT1 and VT2?


Ventilatory thresholds allow us to define precisely:

  • Zone 1 (below VT1) → basic endurance, lipid pathway, recovery.

  • Zone 2 (around VT1) → development of aerobic metabolism, ventilatory stability.

  • Zone 3 (between VT1 and VT2) → sustained tempo, mechanical efficiency, management of climbs.

  • Zone 4 (around VT2) → ability to maintain effort, tolerance to acidosis.

  • Zone 5 (above VT2) → maximum power, anaerobic pathway.


By using VT1 and VT2 as anchor points, your training zones are accurate , tailored, and reproducible.



2. An example of a pyramidal weekly structure


An effective plan relies on a balance between:

✔ Sessions under VT1 (60–75% of volume)

Aerobic engine development + active recovery.


✔ Sessions between VT1 and VT2 (15–25%)

Tempo work, climbing, resistance, running economy.


✔ Sessions close to or just below VT2 (5–10%)

Development of ventilatory tolerance and the ability to sustain high intensity.


✔ Sessions above VT2 (less than 5%)

High-quality work: sprints, VO₂, very short efforts.


👉 This distribution is supported by numerous modern studies on endurance.


3. How ZoneX transforms ventilatory thresholds into an intelligent training plan


ZoneX automatically detects VT1 and VT2 in real-world conditions , then adapts your training zones as soon as:

  • Your VT1 is changing (fatigue, fitness, load cycle),

  • Your VT2 is progressing (effect of training),

  • Your ventilation is malfunctioning (stress, heat, altitude).


👉 Your plan becomes alive , dynamic and totally personalized.


4. Why is this method more effective?


Because it is based on the analysis of an internal, stable and reproducible signal:

💨 breathing .


It allows:

  • natural pacing,

  • a reduction in the risk of overtraining,

  • a measurable improvement in VT2,

  • a more consistent progression.


This is the approach used for years in cardiopulmonary testing (CPET), now available in a portable version via ZoneX.




📚 Go further

  • Filipas L., Bonato M., Gallo G., Codella R. “Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners. » Scand J Med Sci Sports. 2022;32(3):498-511. PMC

  • Selles-Pérez S., Fernández-Sáez J., Cejuela R. “Polarized and pyramidal training intensity distribution: Relationship with a Half-Ironman distance triathlon competition. » J Sports Sci Med. 2019;18(4):708-715. Journal of Sports Science and Medicine

  • Casado A., et al. “Training Periodization, Methods, Intensity Distribution…” Int J Sports Physiol Perform. 2022;17(6):… journals.humankinetics.com

  • Sun Q., et al. “Recent advances in training intensity distribution theory for endurance athletes: A review. » Frontiers in Physiology. 2025. Frontiers

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