Fortiori Design LLC
Registered: 1355349061 Posts: 1,530
I like to use L's first time moxy assessment , as it is a great example how fast and easy we can learn to over the next few days I will go step by step through how we can easy learn a base test for running.
To start out I like to show the SmO2 graph. It was a TIP so 5 min load 1 min rest and a repeat of the same load before going up with the load. Main questions we always get is : What is the start load I can go with.? Answer . It does not matter in the first tryout , just do it as you believe you may be able to do 4 - 5 double loads or 6 - 8 single loads., Double load is the TIP ; Example 5 km / h run 1 min rest 5 km / h run 1 min rest 7.5 km / h run 1 min rest 7.5 km /h run 1 min rest and so on. So you like to have 4 - 5 double steps in this case. . If you do a 5 min step test with a 1min rest than you can do smaller steps. and the same if you just like to do a step test without rest in between. . The first assessment than will guide us to a perfect individual assessment protocol as the HR and MOXY info will tell us the optimal step sequence we may have missed in the first try out. So here the SmO2 trend in the case we will discuss. how many complete steps and what do you see additionally. Here a answer guide again. try to explain for yourself what you see.
Fortiori Design LLC
Registered: 1355349061 Posts: 1,530
L , sorry for my delay to your first assessment you sent in from a running assessment.
It is just me getting easy lost in the great and many mails I get with questions to what we do here and how we can use MOXY. So here I am back and I like to use your info's for many of our new readers , who may get lost in the advanced discussion and into the very detailed use of MOXY. So here welcome to a basic idea and use of MOXY for new readers. I like again to show how easy it is if you like to use MOXY as a baseline " zoning device only " Regular readers now that I hate this but many like this very basic approach. It is ate least compared to what we used in the past an idea or assessment, where we do NOT calculate anything but rather have the feedback from your bodies respond. This respond , as shown above in SmO2 ,would give you really just three " zoning's" plus one above and beyond the basic endurance assessment. So if we take the first data and look , whether we can find some zoning we may end up with this suggestion plus minus some discussion on the ARI/ STEI intensity. FRED Yes i did not forget your great suggestion to go closer into the ideas of our " zoning interpretations and I will try to hang on in this post sections with very practical examples . . Now below the SmO2 trend from above with a possible zoning suggestion Now , when you do the first time an assessment you may see some not easy to explain NIRS feed backs in SmO2 as well as in tHb. Don't' get confused and look first the clear feedback information and than next step you look deeper into the trends we may see. 1. ARI = active recovery intensity : Short what we look here : SmO2 trend going up indicating an increased delivery of O2 which is now higher than the needed and or utilized O2 we have from the activity ( here running ) If you stay long in the ARI intensity than you may reach a limit in SmO2 level and it will create a "plateau " flat SmO2 trace ( graph) That's where we may start to discuss , whether STEI is still an ARI as it is flat and it is actually the same load ( speed ) as the first 5 min load. So in this case we do not see a further SmO2 increase . a) did we reached his loading limitation on this day b) is he already in a situation where delivery and utilization are in balance ? Attention>:Here is where additional simple feed backs can help tHb trend and HR for example . than we look as mentioned for a flat SmO2 situation like we see here on different levels , so it could drop initially lower but than it may balance out and looks flat. STEI is used to work out by NOT using compensator as it is the intensity , where the limiter is pushed to his limit but the compensators do not kick in yet. So specific workouts to push the limiter to improve. Or I can use STEI to artificially enhance a specific compensator. Now let's stay with SmO2 only. If we take it as STEI = Structural endurance intensity Example.. Utilization is your limitation as you may have a problem with mitochondria density. So you go STEI and than use the respiration as it is not used yet as compensator to create a better situation to enhance utilization. Now you push the limiter hard and you push the Compensator but use him not to simply compensate but to actually enhance the weakness of utilization. ( stimulate mitochondria density. Forget this section for now. and let's go further. Flat SmO2 balanced load and unloading of O2. Next step is where we see more O2 used than can be delivered so SmO2 drops. ( Energy system for O2 is out of balance. and we may need to get some support or better more support from O2 independent storage , which really has some time limitation due to the storage size and refueling process.. Important is to understand, that there is no such thing like I take first this energy and when this is gone I take now that. It is always I take from what ever I can to maintain my ATP needed minimal level and my pO2 needed minimal level. When ever the base line minimal energy levels are reached or we are getting close ,the body will have to make some short check ups to see, whether he can afford to reduce the energy needs to support the vital systems. So once more the simple idea of energy hierarchies in a picture. So in our case we have one double load ( same speed ) and than we have an additional double load but incomplete the second time around. FEI = Functional endurance intensity. Here we have no chance to only load the limiter as he already reached in the STEI area to the FEI area ,his limitation. To keep the performance going you now need to get help from compensators, but even they may have some problem to actually keep the O2 delivery in balance and you will need to take O2 from your " bank account " ( no deficit ) as you will see, that you can't afford to have an O2 deficit as this is the end of any cell structure .So you will allow your body to "drain" the account to a very low level, but you never will give up the account so minimal pO2 is maintained all the time. You than will try , when you are very low , to increase your account back to a better saving as soon you have a chance to do that. ( 1 min rest can show that efficiency ) . Now I "hate " to give in a TIP a HII and this is true as well in this assessment. He was nevertheless able to maintain the same speed over the first 5 min and than half into the second 5 min. HII for me is HII High interval intensity. If you can maintain a hard load over this long time than this is intense , but not really high intensity. For training ideas in HII we do a sport specific RIP test. Summary. The above SmO2 based " zoning" would be a first simple step . BUT it looks strange, that we have a so small STEI or perhaps not even a STEI ( see discussion above. So let's see why, as we as well have HR with the assessment. True we as well have performance in speed, but that may be completely linear going up due to individual choice of the steps. Now speed and HR will go up linear anyway. So let's look at the picture of both. Now you can see a huge jump in HR from first load to second load. Not that bad of a jump in speed . I added tHb to it as we can later use this example show how the delivery and utilization system are closely related in the way they react.But first look how we can improve or change the assessment protocol for his next assessment to have it nicely individualized. Here a simple method , as we now have some data. . We know the HR and speed will go up relative linear. That's why we use % in this type of zoning ideas. So we can use HR and speed from above and move them into a graph. Here the result of that idea. So you have the result from the first assessment you than look how the steps would go to have a regular increase and hope you may have a better feedback on STEI . You try to get 5 steps if possible. So here is your next protocol and we than have an individual increase and see, what is going on. Next up. : Using SmO2 and tHb for information.