Online Bike Coach

Sign Up

Physiological Baselines for “Base”.

On Christmas Day, I performed a 60-minute workout on PerfPro Studio. I also recorded the data on Vo2master software. The goal was two-fold. I wanted to perform a ramp test, to try and determine Physiological baselines, specifically Heart Rate at DFAA-1 0.75 and 0.500. I also wanted to see if I could determine Ventilatory Threshold 1 and Ventilatory Threshold 2. Finally, I wanted to determine whether I could 'See' deflection points via SmO2. With this information, I can work on adaptation to higher loads of power and traditional heart rate.

Physiological foundations to Help Us Understand How to Optimize our “Base” Training

On Christmas Day, I performed a 60-minute workout on PerfPro Studio. I also recorded the data on Vo2master software. The goal was two-fold. I wanted to perform a ramp test, to try and determine Physiological baselines, specifically Heart Rate at DFAA-1 0.75 and 0.500. I also wanted to see if I could determine Ventilatory Threshold 1 and Ventilatory Threshold 2. Finally, I wanted to determine whether I could ‘See’ deflection points via SmO2.

With this information, I can work on adaptation to higher loads of power and traditional heart rate.

Work With Dr. Bruce Rogers

I remain indebted to Dr. Bruce Rogers of Florida, who has both the expertise in DFAA-1 analysis, as well as extra tools for interpretation that I lack. The information I provided him through the Vo2master data, provided this analysis…

“…Richard, the “breakpoint” on the Moxy (SmO2) occurs at 21min:”

Physiological Deflection point for SmO2
While I was not able to find or identify the first deflection point with SmO2, it DID show a distinct deflection at my VT2/LT2/HRVT2/Threshold intensity.

“…HRVT1 (Heart Rate Variation Threshold 1) occurs at 16:00.” (This is the Physiological value for “Lower Threshold” Intensity. It’s an intensity below which, a cyclist is highly aerobic).

“…HRVT2 (Heart Rate Variation Threshold 2) occurs at 21:00.” (This is Physiological value for “Functional Threshold” Intensity. Above this value, a cyclist is on ‘borrowed time’. Below this value, a cyclist is operating on an aerobic intensity that is sustainable.)

Things changed physiologically at 16 minutes and again at 21 minutes.
Using regression analysis, Dr. Rogers identified DFAA-1 0.75 at 150-ish bpm, and DFAA-1 0.50 at about 165 bpm. The time stamps are at 16 Minutes and at 21 Minutes. This coincides with my SmO2 data at 21 Minutes. So we now have TWO physiological values to affirm a threshold. In this case, it’s FPT/HRVT2/LT2/VT2/DFAA-1 0.50…

…Here is the DFAA-1 and Heart Rate chart. Arrows are at 0.75 (HRVT1), and 0.50 (HRVT2)

Physiological heart rate for DFAA-1 0.75 and 0.500
Removing the time axis, and keeping regression analysis, we have a clearer view of DFAA-1 0.75 at 150bpm, and DFAA-1 0.50 at about 165bpm.

Physiology and Physics….

…Here’s the final chart. It takes time and power from the ramp workout. The arrows align with 16 minutes (150bpm/0.75 DFAA-1), and 21 Minutes (165bpm/0.50 DFAA-1/SmO2 Breakpoint). 

Time and Watts for the ramp.
Going BACK to the time axis, we are able to show that at 16 minutes, which was DFAA-1 0.75/150bpm, watts was at 166. At 21 minutes, watts were at 196 watts, which translates to DFAA-1 0.50/HRVT2/165 bpm/SmO2 deflection point.

Physiological Summary

Both SmO2 {Breakpoint from Graph 1} and HRVT2 (DFAA-1 of .50), agree that you have a breakpoint at 21 min or about 200w.

HRVT1 (DFAA-1 0.75, 150bpm, or about 165 watts) is in its’ usual place, give or take.

So there you have it; we have THREE physiological markers for my fitness.

DFAA-1 IN THIS CASE, hit 0.75 around 150 bpm and 165 watts.

DFFA-1 IN THIS CASE, hit 0.50 around 165 bpm and 196-200 watts.

I’m going to use this information to try and GROW these values so that DFAA-1 reaches 0.75 at a HIGHER heart rate and wattage, over LONGER periods of time.

Let’s see where this goes.

Here’s a video I made PRIOR to my email exchange with Dr. Rogers. In it, you can see where I went WRONG and RIGHT with my solo interpretation of my physiological baselines.

Thanks for reading, thanks for watching, and ENJOY THE RIDE!

 

Share the Post:

Related Posts

Garmin Sleep Score Explained: What It Means & How Athletes Should Use It

Unlock the secrets to optimal recovery with Garmin’s Sleep Score! This metric simplifies your nightly rest into a score from 0 to 100, based on sleep duration and stages. Learn how elite athletes average a score of 74 and tailor your training from sleep trends. Whether cycling long distances or enhancing performance, understanding your sleep can make all the difference. Dive into insights that can transform your training!

Read More