How accurate are training zones built on a percentage of max heart rate or VO2max? In this episode, Arnar Lárusson, founder of Tymewear, explains why he thinks those zones can land in the wrong place, what VT1 and VT2 are, and how ventilation can be used to guide training.
In this episode:
Why percentage-based zones can put you in the wrong zone, according to Arnar
What VT1 and VT2 mean for fuel use, CO2 and your training zones
Why heart rate can drift while ventilation stays steady (Arnar's example comes from cycling research)
Lactate versus ventilation as a window into your effort
How VT1 and VT2 are measured, and why the talk test is unreliable for finding VT1
How to use VT1 for easy runs and VT2 for marathon-pace work
How fast Arnar's users report progress after changing their zones (4 to 12 weeks, anecdotal)
5:34 Engineering Meets Physiology 8:55 Why Ventilation Matters for Runners 15:09 Why % of Max Zones Miss VT1 and VT2 19:12 Personalizing Your Training Zones 26:20 Ventilation vs. Heart-Rate Drift 31:41 Lactate vs. Ventilation 35:45 Measuring VT1 and VT2 39:46 Practical Training with Ventilation 54:30 How Fast Can You Improve? 57:49 What's Next for Tymewear?
About Arnar Lárusson: founder of Tymewear, a chest strap that measures heart rate and breathing. Background in mechanical engineering, including prosthetics and exosuits.
Note: the figures in this conversation (non-responder rates, sensor validation, fatigue data) are Arnar's own claims. Check the research yourself before changing your training.
Disclosure: I'm a Tymewear affiliate and may earn a commission if you buy through my link.
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