Ventilatory threshold. Below VT1 (breath deepens, but rate is the same), between VT1 and VT2 (breath quickens), and at/above VT2 (breath reaches maximal rate despite continued exertion/increased intensity).Endurance folks: What is the consensus on ideal training zone when there is divergence in talk test, MAF target, and ability nasal breath? Stated alternatively, which is the best indicator to follow?
Eg my MAF is ~153 (180-32 , +5). Tanaka method of 186 x ~80% would tell me 148 target but for sake of argument pick either.
I recently did close to a mile at a clip of 7:45 min mile.
HR was 160-165
Talk test: would not pass comfortably
Nasal breathing: close to having to switch. I was able to hold a mouthful of water through the entire (almost) mile.
In lieu of lactate testing, what would be the best recommendation - stay the same due to ability to nasal breathe, or bring HR down to ability to pass talk test?
EDIT: and another way to ask - is the talk test or nasal breathing a better indicator of "Zone 2"? I think I know the answer but would love to hear some experienced folks' thoughts
Breath control seems to be something that I have, not just from Buteyko, but also because I am a classically trained singer, French Horn, and trumpet player. I will try to pay attention to the talk test when I next do swings where I push my HR and report back. Maybe even video a talk test while holding up the HRM display on my phone!I think that folks that are adept at various ‘breathing practices’ would probably be a good case study here.
Here is a clip of Inigo San Millan relating the Zones to breathing patterns:Endurance folks: What is the consensus on ideal training zone when there is divergence in talk test, MAF target, and ability nasal breath? Stated alternatively, which is the best indicator to follow?
Eg my MAF is ~153 (180-32 , +5). Tanaka method of 186 x ~80% would tell me 148 target but for sake of argument pick either.
I recently did close to a mile at a clip of 7:45 min mile.
HR was 160-165
Talk test: would not pass comfortably
Nasal breathing: close to having to switch. I was able to hold a mouthful of water through the entire (almost) mile.
In lieu of lactate testing, what would be the best recommendation - stay the same due to ability to nasal breathe, or bring HR down to ability to pass talk test?
EDIT: and another way to ask - is the talk test or nasal breathing a better indicator of "Zone 2"? I think I know the answer but would love to hear some experienced folks' thoughts
My notes:
Zone 1 – Easy breathing and easy conversation
Zone 2 – It takes a little effort to maintain pace. Conversation possible, but takes a little effort
Zone 3 – You can barely talk and have to catch your breath every 4-5 words
Zone 4 – Talking not possible, hard effort
Zone 5 – Eyes crossed, close to all-out
For people who aren't training for a sport or activity and don't have performance concerns, is there an aerobic capacity recommendation for the purpose of being healthy?
To build off what @Anna C posted, for general health it doesn't matter how you get to that time, but I like to add two caveats:For people who aren't training for a sport or activity and don't have performance concerns, is there an aerobic capacity recommendation for the purpose of being healthy?
Exactly so….Once you're over 6 hrs of weekly training, the bulk of it (say, 80%) should be low intensity relative to your fitness level.
There may not be. (I don’t know)there are no medical publications that define "aerobic deficiency syndrome"
I went ahead and ran an HR drift test this morning, targeting pace instead of HR and trying to go a little faster than I did in November's test. I held around a 9:18 average split, with an average HR of 160 and HR drift (per Garmin) of -2.8%0. Per manual calculation I held about the same average HR but got faster, and I felt it at the time, too. It wasn't a perfect test, for various environmental reasons, but I'd say this is a broadly encouraging result.Yeah, so I spent about 6 months doing random crossfit-adjacent sweaty beatdowns, playing with kettlebells, going for the occasional easy run, doing manual labor, and taking a week or two off here and there and my MAF/AeT pace stayed pretty much the same. Then I did ~8 weeks of focused aerobic base building and I think my MAF pace got like 1:20/mi _slower_.
I haven't seen too many people say this, so I figured it was worth putting out there.
Def talk test. When I do HIIT I can get pretty far before I have to mouth breathe, and even then only when actually working. The instant I'm done I recover 100% nose breathing.Personally I would go with the Talk Test. From what I have experienced, seen and heard, some folks can nasal breath at HR’s much higher than their AeT, whereas fewer can do so using the Talk Test.
For my case… I know my AeT (currently) and it aligns well with the Talk Test.