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Women and breathing during exercise: specifics to know for better training

Breathing plays a central role in athletic performance — and in women, certain physiological parameters directly influence how effort is perceived, sustained, and recovered.


These differences are neither limitations nor systematic advantages: they are physiological characteristics that must be understood in order to better structure training.


Here's what science shows... and how to use it in the field.


1. Women breathe differently… because their respiratory mechanics differ


On average, women present:

  • slightly smaller airways

  • a lung volume smaller than that of equivalent size,

  • a slightly higher ventilatory cost with increasing intensity.


Direct consequence:

👉 at equal intensity, breathing “rises” faster in women than in men.


That doesn't mean less endurance.

This means that breathing is an even more relevant benchmark for calibrating effort in female athletes.


2. The position of the ventilatory thresholds differs (VT1 & VT2)


VT1 and VT2 are not always at the same relative intensities as in men.


For many women:

  • VT1 arrives earlier because ventilation increases more rapidly.

  • VT2 may be clearer , with a more pronounced ventilatory transition.


👉 In practice: Respiratory zones become the most precise tool for regulating effort — especially in sports where variations in intensity are frequent (running, crossfit, trail running, team sports).


ZoneX allows these thresholds to be detected instantly, without relying on models based on heart rate… which are often less reliable in women.



3. Hormonal variations alter ventilation — but not always in the way we think


The menstrual cycle influences breathing, in particular:

  • increased ventilation during the luteal phase (post-ovulation),

  • slightly higher perceived exertion

  • Some athletes have a more sensitive response to CO₂.


Consequence:

👉 Your respiratory thresholds may change slightly depending on the periods of the cycle .


With ZoneX, these variations become visible: the athlete knows immediately if their VT2 arrives earlier or if ventilation drifts more rapidly than usual.


4. Women use fats better… and their breathing clearly indicates this


Science shows that, at moderate intensity:

  • Women mobilize more lipids than men.

  • Their “fat max” often appears below or around VT1 .

  • They preserve their glycogen better.


Respiration reflects this characteristic: very stable, sustained ventilation, and a gradual rise in CO₂.


👉 In long endurance activities, breathing is an excellent indicator to stay in the optimal fat-burning zone.


5. How to adapt training through breathing


Here are 3 direct applications:


1) Work on VT2 without "burning out"

As ventilation increases more rapidly:

  • Sessions similar to VT2 should be shorter .

  • but more frequent .

ZoneX helps to stay just below ventilatory breakdown.


2) Optimize long sessions

Maintaining smooth breathing = staying in the lipid zone. This is where female athletes naturally excel.


3) Adjust according to the cycle

If ZoneX detects a faster than usual ventilatory drift: → we lighten the high zone → we prioritize tempo + VT1 → we maintain the quality of work, without risk of overload.



6. ZoneX's unique contribution for female athletes


ZoneX allows you to track:

  • respiratory dynamics session after session

  • the evolution of VT1 and VT2 throughout the cycle,

  • respiratory recovery between exertions

  • respiratory deviations indicative of fatigue.


This is a more individualized approach than a traditional training file, and more precise than heart rate, which is often influenced by:

  • the heat,

  • hormones,

  • caffeine,

  • stress.


With ZoneX, each session is perfectly calibrated, according to your actual breathing.


In summary


In women:

  • Breathing increases more rapidly → respiratory thresholds are crucial

  • The cycle alters ventilation → need for dynamic monitoring

  • Fat utilization is optimized → long endurance can be a major advantage

  • Ventilatory stability is an excellent indicator of freshness


👉 Adapting training according to breathing is not a detail: it is a major lever for female performance.


With ZoneX, these specific features become a strength.



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