Women's sport: how breathing differs and why training must adapt

PAIRFS
3 days ago
3 min read

For a long time, female physiology was largely studied using male models. However, when analyzing respiration, energy systems, and ventilatory thresholds, significant differences emerge between women and men — and these have a direct impact on training.

Understanding these specificities allows for smarter training, better load management and improved performance while reducing the risk of chronic fatigue.

1. Respiratory differences between women and men: what science says

🔹 Generally lower respiratory capacity

Women have on average:

a smaller lung volume
a narrower rib cage
a smaller expiratory reserve volume.

This means that, at the same intensity, they must ventilate more rapidly to compensate.

🔹 A higher respiratory rate

To maintain the same respiratory rate (VE), women increase their breathing rate more:

respiratory rate
the work of the inspiratory muscles.

As a result, ventilation becomes costly earlier in the effort.

🔹 Increased sensitivity to CO₂ accumulation

Studies show that women often react faster:

to the rise in CO₂,
to variations in acidity (pH),
to hyperventilation.

This directly influences VT1 and VT2 , which may occur earlier in some athletes.

2. Why ventilatory thresholds are essential for female athletes

🔹 Heart rate is less reliable in women

Heart rate is more variable in female athletes due to:

hormonal variations (menstrual cycle),
stress,
heat,
faster fatigue of the respiratory muscles.

Breathing then becomes a much more consistent indicator for defining the zones.

🔹 Ventilatory thresholds show the true metabolism

In female athletes, metabolic transitions (lipids → carbohydrates → anaerobic) are often more sensitive to hormonal variations.

VT1 and VT2 allow you to:

to know precisely the active energy sector,
Adjust the intensity levels according to the days of the cycle.
avoid unnecessary metabolic drift during long sessions.

Measure your thresholds with ZoneX

3. Menstrual cycle & breathing: what impact on training?

The cycle can affect:

minute ventilation (VE),
CO₂ tolerance
the perception of effort,
respiratory rate.

🔸 Follicular phase (Days 1–14)

More stable ventilation, better CO₂ tolerance. → Ideal for intensity, tempo, VT2 blocks.

🔸 Luteal phase (D15–28)

Increased ventilation and perceived exertion. → Ideal for endurance, Zone 2, aerobic development.

Respiratory analysis makes it easy to identify these variations without having to interpret sensations that are sometimes misleading.

4. How to adapt training using ventilatory thresholds

🔹 1. Below VT1 (Women's Zone 2)

Goals :

develop aerobic endurance,
to improve respiratory efficiency,
to limit premature fatigue.

Very useful during the luteal phase.

🔹 2. Between VT1 and VT2

Goals :

work on the tempo without drifting,
improve lactate tolerance,
optimize the carbohydrate pathway.

Ideal during the follicular phase.

🔹 3. Above VT2

Goals :

boosting anaerobic power
to improve mental resilience,
prepare for decisive action.

To be adjusted according to the period of the cycle.

Measure your thresholds with ZoneX

5. What respiratory analysis changes for an athlete

Thanks to a sensor like ZoneX , an athlete can:

identify its VT1 and VT2,
to follow their development throughout the cycle,
adjust its intensity on a daily basis,
detect days of respiratory fatigue,
avoid metabolically "poorly timed" sessions
to completely personalize one's training.

It's not the training volume that changes…

👉 That's precision.

Conclusion

Women's training should no longer be based on a male model. Breathing offers a unique window into an athlete's actual physiology, its variations, strengths, and optimal training zones.

Thanks to ventilatory thresholds, each athlete can: