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Using SmO2 for Threshold Intervals

SmO2 Provides Real-Time Physiological Info

Textbook SmO2 desaturation and Vo2 tipping point
Moxy SmO2 values give you an instant, physiological value for what is, and what isn’t, sustainable. It’s a noninvasive way to get accurate, autonomic data about aerobic and anaerobic tipping points.

Here is yet another example of the utility of an Smo2 sensor. This workout was performed by a client as well as myself last week. The goal of the intervals was to improve fitness at Lactate Threshold.

I may be a bit old-school, but I’ve essentially distilled cycling workouts to three simple levels of intensity; Breathing, Heaving, and Gasping.

  • Breathing workouts are easier, they’re aerobic, and they’re meant to improve Economy and Stamina. They burn mostly fat, but they’re on the easier side.
  • Heaving Workouts are harder, but they’re sustainable for up to 60 minutes. These would be ‘Speed’ or ‘Threshold’ type workouts.
  • Gasping workouts are super-hard, with high heart rates and respiratory rates, and they can’t be sustained for more than 6 or 8 minutes.

SmO2 works better than heart rate in all three of these types of efforts.

SmO2 – Saturated Muscle Oxygen

Moxy’s SmO2 sensors measure the amount of oxygen in your muscle. I tend to use it on my left quad, and sometimes on my left deltoid. When either my clients or myself uses it on the left quad, we get a great range of saturation, from 2-80%. With proper placement and use over time, we can get a really solid and consistent value for finding the highest sustainable power output, aka, “THRESHOLD”. When SmO2 drops BELOW that value, well, you’re on “Borrowed Time”.

Get SmO2 too low, and you're on Borrowed Time
Get SmO2 too low, and you’re on Borrowed Time.

Here are several GREAT examples!

THRESHOLD INTERVALS ARE ABOUT SUSTAINABILITY

Everyone knows about Heart Rate Zones. We’ve been using them, plus Wattage Zones now, for Decades. But the Heart tends to drift. Our bodies tend to act like bad oil filters; we work harder internally for the same external output over time. However, when we employ SmO2 sensors, and we know right where we are in terms of what the balance of Oxygen Supply and Demand is, well, we can get more work done. We can sustain this intensity more acutely. When we finally ‘Tip Over’ the Threshold, well, SmO2 shows that we’re on ‘Borrowed Time’.

Let’s Zoom In on these Intervals. We’ll start with an 8-Minute effort. This set of intervals was a ‘Reverse-Fibonacci’, and it was a set of 8-minute, 5-Minute, then 3-minute, 2-minute, and finally 1-minute intervals, with equal recoveries. It’s modeled after a Ronneveld Study, but I’ve been using regular Fibonacci efforts (1,1,2,3,5,8 sequence) for decades on the advice of Dr. Conrad Earnest, my mentor.

SmO2 captures Tipping Point Between Threshold and Vo2.
I included the ThB (Total Hemoglobin) on this image because it shows how the heart and lungs continued to work, harder and harder, to get oxygen to the muscles, even while the muscles were becoming less and less efficient. Craig’s ‘Tipping Point’ or ‘Threshold’ for Oxygen Supply and Demand is right at 17%. For the first half of the effort, he was riding with sustainable power. However, once he got to 17%, it dropped sharply, and he ‘Tipped’ into Vo2max territory, which is ‘BORROWED TIME’.

 

Next, let’s look at the 5-minute Interval.

5 Minute Interval at Threshold Using Moxy SMO2
Here it is again – wattage is fairly uniform, but ThB continues to rise, showing the strain, and right about the middle of the interval, just above the 17% Value, Smo2 starts to drop in to ‘Borrowed Time’.

 

Here’s the SmO2 Value for the 3-minute Effort.

3-Minute SmO2 and Thb Value Tipping Point.
For the 3-minute effort, You can see how SmO2 dives down to 16-17% early, then he literally holds it right there for the duration of the time period, until the LAST 30 SECONDS. The difference in wattage begins at the first red arrow. He shifted and pumped out more watts to finish. This led to a lowered SmO2 and near-exhaustion.
***also note: ThB for the middle part of the effort plateau’d. We don’t use THB as much as we should, but it’s another great indicator that a physiological intensity is sustainable – or not.

 

At 2 Minutes, and over 600 KiloJoules of Work Performed Thus Far, It’s Hard To Get Below Threshold

 

2 Minute Interval at Threshold Using Moxy SMO2
If this workout had been 3,2, and 1-minute intervals, we would have worked hard to get SmO2 Below that 17% value early, and to try and hold it there as long as possible. But after numerous high-quality efforts, SmO2 won’t dip, and this becomes, once again, a THRESHOLD EFFORT. Which was the goal.
The RISE in SmO2 at the vertical line occurs because he Stood, off the saddle. This changes muscle dynamics and force. He dropped from 100 to 60 rpm, and while power went up, he once again, WAS ON ‘BORROWED TIME’!

 

The Grand Finale; a 60-Second Effort!

1 Minute Interval at Threshold Using Moxy SMO2
For a 1-minute effort, we’re almost completely past the tipping point. I placed the vertical marker at 16% and you’ll see that the value stays BELOW that number EVEN AFTER THE EFFORT ENDS. The entire effort was performed well north of 300 watts, and this yielded a LARGE metabolic penalty. ThB continued to rise and while we can’t add another metric to the chart, Heart Rate was well above 95% of HRR.

Moxy and SmO2 are POWERFUL Tools

You all know – I have promoted wattage and power and kilojoules since FOREVER. But going forward, I’m going to be more nuanced. The body is a machine, but it’s a machine with huge variations in recovery, genetic ability, and psychological, almost psychotic abilities to suffer. Using a Moxy and SmO2 to determine the ‘Goldilocks’ intensity for Threshold Intervals gives us an ideal intensity FOR THAT DAY, FOR THAT MOMENT, FOR THAT DURATION. If you’re a Moxy owner, try to find your ‘Tipping Point‘ of desaturation, and then back off JUST ENOUGH to give it a sustainable, but powerful effort. Try it on a hill. After all – we don’t live on a Space Station.

I just did that this weekend, when I rode a couple of hills on a route that was unfamiliar. I used another feature on the Garmin, the ‘ClimbPro’ option (I’ll have to talk about that in another post), but here’s how it worked.

Richard Wharton Using Moxy when Climbing a Hill
This was a 6-minute hill, give or take, on an unfamiliar route. Average gradient was about 7%. I followed the ClimbPro until I knew that I was maybe 700 Meters from the end of the effort. Looking at the SmO2 data, I kept the Saturated Oxygen above 25%, and when I knew where the finish was, I increased the power EVER SO SLIGHTLY until it dipped down to about 20%. In this graph, you can also see the deflection point of ThB, and then the continued rise once I pushed it past the Tipping Point.
I was on Borrowed Time, but I knew where time could stop.

 

Get a Moxy and Use SmO2 For Accurate Training and Sustained Efforts At Power.

I know this is HIGH NERD STUFF. But it’s fascinating, and it’s useful. If you own a Moxy Monitor, use the Steve Neal Field and the lap function, and watch for your ‘Tipping Point’, indoors or out. You don’t want to be on ‘Borrowed Time’ for those longer intervals or hills!!!

Thanks for reading, and ENJOY THE RIDE!

If you like what you’ve just read, then

Rotor Optimal Chainring Position (OCP) – Flatter Terrain

The Rotor Optimal Chainring Position (OCP) – Use the Mechanical Advantage

Lake Pueblo State Park Singletrack
Lake Pueblo State Park has miles of open, flowy singletrack that is accessible almost year round. It is not heavily trafficked, and often, I was the only cyclist out there.

I’ve been a big fan of the Rotor Optimal Chainring Position App ever since it came out in, what, 2012? One of the FIRST people affiliated with the original ROTOR bike and crank system was named Andre, and he lived in Dallas. We rode past his house literally hundreds of times.

Later, one of the last great brand representatives, a guy named Howie, introduced me to the founder of Rotor Components, and we were able to discuss their product and goals in broken Spanish via WhatsApp. Later, Howie sold his practice to Kervin Quinones, and Rotor has a separate office in Salt Lake City, Utah.

But it’s the Concept of Optimal Chainring Position (OCP) that I’ve studied, and then applied, to all of my bikes since 2003. I even wrote a chapter about Moment and Crank Torque in my now completely outdated book (which is still available on Amazon).

The TL:DR? It works. It’s not a gimmick. The gains are small, but they do add up. The more pronounced the slope, the more the Optimal Chainring Position (OCP) works. But you have to know what you’re doing, and it’s definitely terrain-specific.

Optimal Chainring Position (OCP) in the Sierras vs. Optimal Chainring Position (OCP) in the High Prairie

When I was riding my mountain bike in the Sierras in Reno, I used the Rotor App to determine OCP, and it DEFINITELY made a difference. I liken riding with an ovalized chainring to ‘hacksawing’ up the hill. You can ‘feel’ the power jump with each pedal stroke, and then feel it sort of ‘hang’ in the area where the ring radius is lowest. This is intentional. The gains are measured in millimeters per revolution, and it adds up to MAYBE 3 links of a chain over the course of a complete chain revolution. But those millimeters, those centimeters, add up. And again, the steeper the terrain, the more you feel that lever-action working. After several rides over the years in Reno and on Peavine Mountain, I ended up riding in Position 1, to tackle the steep terrain.

It’s COMPLETELY DIFFERENT on flat terrain!

Riding in Pueblo was a different experience. the ‘climbs’ were maybe 1-2 minutes. They were POWER climbs. Trails were flowy and there were times there when I was working on smooth power output while letting the suspension soak up the smaller bumps and terrain. There were areas where power was necessary, however, in 2-5 second spurts. This became the norm, and I used Garmin’s Strava Segment Chaser to gauge myself against previous, faster cyclists. While I never caught the leaders, I definitely was able to use the ShockWiz technology to optimize my suspension setup, and use the Rotor Optimal Chainring Position in a different setting, to get just a wee bit more power out of every turn. It was a VERY anaerobic demand. Getting a few extra watts and a few extra centimeters out of every 30 meter section of twisty singletrack, made a difference.

Rotor Torque 360 App OCP Position 4 torque curve
This is a screen capture of the Rotor Torque 360 Visual Overview. Depending on what model of Rotor Power Meter you purchase, you can see Left/Right balance, Instant Power, Instant Cadence, Heart Rate if you choose (this could be useful when looking at Optimal Chainring Position on longer climbs), ‘OCA’ – Optimal Chainring ANGLE in instant values, and the all-important ‘OCP’, which shows you which chainring position might be optimal both instantly and over time. Finally, you get a BEAUTIFUL torque curve. The larger loop is the power curve part of the crank revolution. The smaller loop is the ‘drag’ from the trailing leg. Finally, the Green Arrow is a visual image of the ‘OCA’. In this case, it’s JUST BELOW 90 degrees.

 

Now, you can refer to my book or maybe you can still find a long-lost blog post about it in the internet archives, but the gist of the discussion goes like this:

Archimedes And His Simple Machines Work Better With Optimal Chainring Position (OCP)!

A crank is nothing more than a simple lever.

A crowbar is a crank and a crank is nothing more than a lever.
Repeat this 180 times per minute, and you might actually get somewhere….

It uses MOMENT at the 3 o’clock position to ‘pull’ on the chain, which touches the chainring at the 12 o’clock position. Think of it like a crowbar. You can make the lever action easier if you lengthen the crank (not recommended), or you can increase the radius from the center of the bottom bracket, to the area where the chain touches the chainring. It gets a little more complicated when you add inertia. Legs show the most power between 2 and 5 o’clock. When you’re not thinking about it, peak power usually occurs at the 4 o’clock position.

Hence, look at the arrow three images above. The arrow is at 98 degrees, or just past 3 o’clock. If a crank were, say 170 mm, at that exact position, it’s only 155mm. The MOMENT has shrunk, but the POWER and INERTIA have both grown. Place the Rotor Oval Chainring Optimal Chainring Position at ‘4’, and VOILA! A 6-9% boost in power AT THAT ‘MOMENT’ in each revolution!

Optimal Chainring Position (OCP) – SLOPE vs FLAT

On Peavine Mountain, with regular climbs in the 8-15% range for minutes on end, The Rotor Optimal Chainring Position (OCP) continuously recommended OCP 1. However, at Pueblo State Park, with all the punchy terrain and twisty singletrack, it frequently recommended OCP 4. Here’s a summary view of a short segment.

Rotor Torque 360 App OCP Position 4
I took this screenshot about 25seconds into a 20 minute effort on singletrack.

Notice that The Rotor Optimal Chainring Position (OCP) shows “Position 4”, while the Optimal Crank Angle shows ’95 Degrees’.

CONCLUSION

I performed this test about 3 times, before I made the change. The values for The Rotor Optimal Chainring Position (OCP) were consistent between Positions 3 and 4. Now, on my road bike, which is now 10 years old, the sprints and power climbs in the big ring kept me in Position 4. It feels comfortable on the road bike, so I pulled the ring, and placed it in Position 4 for the mountain bike.

I can’t say that this one change made all the difference, but I can say that it didn’t hurt. Look at the October 8, 2022 result, and look at the next several dates after that.

Strava Segment Pueblo State Park Northbound
Increased Power, Decreased Time. I’ve used Rotor products since about 2000, and I still think that they offer concrete marginal gains. You just have to know how to apply the information it provides!

Familiarity, plus power and fitness, plus perpetual tweaking of the Suspension system via the ShockWiz, made me faster. And Fast, is FUN!

Now that I live in Sacramento (long story for another time), I’ll probably go through the exact same thing, over 20 rides or so, and see where the Rotor Optimal Chainring Position (OCP) recommends I place my chainring. I don’t know if I’ll ever race again, but I’m having a blast learning and sharing the benefits I can witness myself in these technologies.

Thanks for reading, don’t forget to comment, and as always…

ENJOY THE RIDE!

 

 

ShockWiz And Segments At Lake Pueblo State Park

ShockWiz Suspension Tuning at a New Venue!

(*****NOTE: This post was originally created in October of 2022, but was never published. I still believe, however, that there’s a lot of relevant information we can glean from the ShockWiz Suspension Tuning System, and I’m going to continue this thread while I wait for the trails to dry out in Northern California.). 

Richard and Tracy Wharton at Lake Pueblo State Park
This image was taken at the end of the “Outer Loop NB” segment at Lake Pueblo State Park. I’m using the ShockWiz Suspension Tuning System to optimize my suspension for this series of flat, shale, twisty trails.

Since moving to Pueblo, CO at the end of September, I have been studying the ShockWiz Suspension results on rides at Lake Pueblo State Park. The Park is located about 4 miles from the home where we are staying, and the trip is no more than ten minutes. Pueblo State Park has over 80 miles of accessible singletrack and paved trails. The trails are maintained by the Southern Colorado Trail Builders, and they’re a good mix of flow, climbing in and out of drainages, and some great, twisty singletrack. While the area is vertically challenged, it makes up for this with banked berms, narrow trail, and beautiful views. The trail is almost exclusively broken shale over dirt, so it’s fast in some places, and loose scree in others, especially in the hairpins. The area is exposed, so bring sunscreen and plenty of water!

 

Different Geography, Different Results

Lake Pueblo State Park Trails
Lake Pueblo State Park is just 5 miles from the house where we are temporarily staying. There’s a great network of trails there, with plenty of challenges.

In a previous post, I wrote about tuning the suspension on my Intense Sniper T Pro while riding the same trails from my home on Peavine Mountain, in Northern Nevada. I’m doing the same thing here; I am completely focused on my suspension results of one particular segment of Lake Pueblo State Park – the “Outer Loop NB (Northbound)”.  I have ridden this segment six times so far, and I’ve used the data from the ShockWiz App on this timed segment to make adjustments to both the front and rear suspension.

With the Peavine trails, it took about 20-23 rides to get the ShockWiz suspension values to consistently read in the 90’s. I also paid to get the rear suspension tuned by Mike Davis at MAD Suspension. I’m now on Ride #8 down here, and I just earned two 96 Point Results on the Suspension! Furthermore, I earned FOUR Segment PR’s, including Outer Loop NB!

First Ride – Establishing a Baseline With Shockwiz

Given the terrain, it’s not easy to get a 99-100% Confidence Interval. 
ShockWiz Ride 1 Rear Results
You can never expect ride results from two completely different geographic areas to be the same. ShockWiz is telling me that Tuning and Optimization are trail-specific, geology-specific, maybe even ride intensity and goal specific.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

First off, a couple of notes.

  • I’m not fit. I was getting fit earlier in the Fall, and I’ll write another blog post updating my study of Garmin’s EPOC and Aerobic Training Effect system, as well as the DFAA-1 heart rate system. Then we packed to move to Pueblo, and I lost a good chunk of that fitness. I HAVE been getting fit again since I arrived in Pueblo, however, and all of it has been based on Mountain Biking.
  • Mountain Biking here is… different. It’s non vertical. It’s not as twisty as the singletrack I rode in Texas, but it’s more twisty than the riding out in Northern Nevada. It’s much more a full-body workout.
  • I’m STILL getting numb hands. I recently but my bars down to 740mm and it helped, but it’s now an inconsistent numbness. I’m experimenting with my shifters and brakes at different positions and angles, and I hope that will help.
  • There’s less need for rear suspension on these trails, so I MAY alter the compression dial from ‘Open’ to ‘Semi-Open’.
  • I cannot alter the shock and suspension with revalving or different oils. I’m just not going to do that.

But let’s stick to the theme of learning. Here are the suggestions from the ShockWiz App, post-ride.

ShockWiz Post-Ride Analysis

Let’s start with the Rear Suspension first, since I’m basing that on my work with Mike from MAD over the years. He always argued that the Rear should be tuned first. So, let’s go.

Shockwiz Rear Recommendations Pueblo State Park
The results of this ride resulted in a Shockwiz Score of 84 points, with 100% confidence.
Shockwiz Rear Suspension Recommendations Pueblo State Park Ride 1.
Rear Rebound and Compression were in need of tuning the most. I think I can alter the Compression for better comfort and control on this chippy rock.
Shockwiz Post Ride Rear Suspension Recommendations Pueblo Colorado State Park.
Everything looks good here…..
Shockwiz Rear Suspension Dynamic Sag Detection Pueblo State Park.
I’m ALWAYS trying to get Dynamic Sag to about 25%, and the ONLY way to do that is with more air. More air, however, mucks with compression and rebound ratios. I’m not sure what I’ll do here.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

And let’s see what the Fox Front Looks like.

Shockwiz Pueblo Front Post Ride Analysis Overview Pueblo State Park.
The ShockWiz wanted me to head out and get some more data, but I was running out of time. I got an 82 out of 100. Let’s see what the recommendations are…
Shockwiz Front Fork Suggestions Page 1 Pueblo State Park.
OUCH. Less air, more spacers, softer compression. Honestly, I think I’m going to get a few more rides in before changing this too much.
Shockwiz Front Fork recommendations Ride 1 Pueblo State Park.
I think this shows that despite the previous screen, where the recommendations were all over the place, by and large, the settings I have on the fork DO work. Same with the rear information above.
Shockwiz Front Fork Statistics page highlighting dynamic sag.
OKay, just a reminder. I am NOT a hotdog. I don’t get ‘Big Air’, and I’m not ‘Sending it’ off a cliff or anything. If it happens, it happens, but I’m more interested in dynamic sag. In this case, I’m actually okay with 10% sag.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

CONCLUSION – Shockwiz Probably Needs More Data

Okay – I think the first thing I need is MORE DATA. I want to figure out the TREND. The suspension is working, but there are definitely ways I could be tweaking the dials and valves to get more.

I’ll write up another post later, once I have more data from the dirt.

Thanks for reading, and ENJOY THE RIDE!

 

 

Steve Neal’s Moxy Field

Coach Steve Neal’s Moxy Field Is INCREDIBLY EFFECTIVE!

Steve Neal Garmin Connect IQ Field
Steve Neal is one of the most experienced cycling and endurance coaches out there. He’s also a Moxy User, and knows how to get the most out of your investment.

Steve Neal is one of the most successful and qualified coaches that I know. He and I have followed a similar path. We both owned Cycling Studios. He and I have worked together to employ features in PerfPro Studio. He is a pioneer in Diaphragm breathing protocols. But most recently, he built a Garmin Connect Field that highlights EXACTLY what we need to know in regards to Saturated Muscle Oxygen!

Saturated Muscle Oxygen (SmO2) is a metric that uses NIRS (Near Infra-Red Spectroscospy) to measure Saturated Muscle Oxygen levels and Total Hemoglobin Counts (ThB). The product that Steve Neal and I both use, the Moxy Monitor, is a lab-accurate device. Here’s how Steve and I use it in workouts.

Steve Neal Uses Moxy Monitors to measure SmO2.
The Moxy is a noninvasive, durable NIRS sensor that is tuned to transmit SmO2 and ThB data to Garmin Head Units and Watches.

 

 

 

 

When a muscle contracts, it uses oxygen in the process. Moxy Monitors basically measure “Supply” (Smo2) based on “Demand”, which is measured in watts. It’s a merge of Physiology and Physics.  Muscles and Lungs (Oxygen) are augmented with the measurement of heart rate, all of which I have been studying for decades.  However, at certain levels of intensity, and depending on the muscle group being measured, the Moxy can help identify what I call “Floors”, or “Ceilings”. A “Floor” is an SmO2 intensity that can be sustained under duress. If intensity rises, the SmO2 will decline and can predict exhaustion. If SmO2 rises, we know the cyclist is riding at different levels of aerobic (sustainable) intensity.

STEVE NEAL’S MOXY FIELD ON GARMIN CONNECT IQ

Steve’s Moxy Field helps Moxy owners optimize the Physiological Impact of EACH and EVERY INTERVAL and RECOVERY. The concept is simple. The cyclist places their Moxy Monitor on a muscle group (I prefer the Left Lateralis). They then head over to the Garmin Connect IQ Field on their mobile phone or via Garmin Express, and download this Custom Field. In the Settings Tab, the cyclist will enter the specific Moxy ANT+ or BLE code for that unit. They also enter the location where the Moxy will be placed. I’ll talk about different locations and what they can tell us in a bit. Finally, the cyclist places the Custom IQ Field on their Garmin Ride Profile.

My profile screen looks like this:

Steve Neal Moxy Lap Field Garmin Connect IQ Field 4
The Steve Neal Moxy Lap Field is on the bottom of this screen. It eliminates the ThB Field, and replaces it with Instant Smo2 %. The number on the Right is the ‘Lap’ Average SmO2. It will change colors as the average rises and falls in the context of the lap, and the available Oxygen in the blooodstream.

The Steve Neal Moxy Field is used in conjunction with the ‘Lap’ Button. It eliminates the view of Total Hemoglobin, or ThB. The Field gives a lot of information in a small package.

You get:

Steve neal Moxy Lap Field Description
As important as the Instant SmO2 value is, it’s the COLOR and VALUE of the number on the RIGHT that is so critical. This is where having a BIG, HUGE, HEAD UNIT, like the Garmin 1040, comes in so handy. If Garmin still made their Head-Up Display, I swear, I’d ask them to include custom fields like this one in their options for fields.
  • Instant SmO2
  • Lap Average SmO2
    • and based on the color of the Lap Average SmO2, you can determine whether your SmO2 is RISING, FALLING, or is STABLE.
    • Red is Falling, Black is Stable, and Blue is Rising.

USE STEVE NEAL’S MOXY FIELD DURING A WORKOUT

Now, the results can be individualized, but the general trend for a workout might go like this:

First, have a look at this blog post and video that explains how I use the Moxy to determine proper warmup and preparation for a ride.
Moxy Monitor Warmup Protocol – Online Bike Coach

Then, look at the Steve Neal Moxy Field, and when an interval of, say, 3 minutes begins, hit the ‘lap’ button. As intensity increases, Smo2 will decrease, and the Lap Average SmO2 will also decrease. However, 3 minutes can be an eternity of effort. Intensity has to be modulated in order to complete the task. Using the Steve Neal Field, I can identify an Oxygen Demand which is SUSTAINABLE, and then I can watch the AVERAGE, trend down towards that value. If I’m near the end of the interval, and I feel like I have a little more to give, I can INCREASE INTENSITY, and DECREASE available Smo2, switch to an anaerobic energy system, and basically ‘Leave With Nothing Left’. Hit the lap button at the end of the interval, and you can watch the SmO2 value RISE to Maximum Resaturation, which is also a great time to replenish any carbs or rehydrate. Over the course of several intervals, it becomes easier to identify a ‘Floor’ of Smo2, below which you’re on seriously borrowed time. Steve Neal has several Diaphragm Breathing Protocols that affect Smo2 levels and can improve both Stamina and Strength for endurance and intensity days on the bike.

Looking at Moxy Results On Garmin Connect After A Ride

I recently performed a set of intervals on my Virtual Studio at app.vqvelocity.com, with a client who also had a Moxy Monitor. I am in California; he is in Massachusetts. We were both using Steve Neal’s Moxy field, and we both had the Moxy Monitor on our Left Lateralis. The interval set was 14 minutes long, with intensities at 120% of FTP for 22 seconds, and 8 seconds of recovery at 50% of FTP. But the WATTAGE GOALS FOR THE WORKOUT CHANGE WITH THE VALUES that show up on Steve Neal’s Moxy Field. This interval effort is what I call a ‘Push’. Let me explain.

VQ Velocity 22-8 intervals 2 sets
I created this interval set because the metabolic response to a stimulus is about 25 seconds. It also takes about 8 seconds to reset the ATP in your legs when recovering. The 22-8’s have some intensity and recovery overlap, but they yield a VERY high overall normalized and actual average when properly employed. They’re actually a “Threshold” workout…

The overwhelming research on cycling reveals that the sport is overwhelmingly aerobic in its’ demands. Sure, we love to talk about intensities and intervals for brief moments here and there, but when the ride is over and uploaded, it’s our AEROBIC economy that makes such a difference. The goal of training, therefore, is four-fold; we want to improve STAMINA, STRENGTH, SPEED, and SKILL. Aerobic Power and economy is akin to Stamina, and that’s what we were focused on in this effort. But you can ‘see’ whether you’re aerobic or not, via the Steve Neal Moxy Field. A cyclist can also see when they’ve tripped over that line of Threshold, and they’re dipping into their own, personal, time-limited, “Well of Despair”! The second-by-second watts are less important here. What IS important is getting the cyclist to their own, personal, average SmO2, that is both painful, but yet also sustainable. This workout was a Threshold Workout, and the Moxy data shows just that. Aerobics is the ‘Push’ of Economy and Stamina. Anaerobic Intensities and Vo2Max efforts, are the ‘Pull’.

Garmin Connect Moxy Quad Watts Heart Rate
This is a screen report from the Garmin Connect File. Steve’s Moxy Field showed me a cumulative average and an idea of intensity that I just can’t get from traditional heart rate. If you look at the grey data points, which is SmO2, you’ll see that around minute 40, SmO2 began to rise. Why? Look at the RECOVERY WATTS in purple. I began to take those 8 second recoveries more seriously, and my Saturated Muscle Oxygen rose in accordance. ‘ON’ Power stayed high, and this allowed me to do MORE of the ‘Work’, which is beneficial.

On my first interval, I hit the ‘Lap’ button on my Garmin 1040 Solar, and rode at the varying intensities that the workout prescribed, until I hit a value of Saturation below 20%. The stochastic nature of the intervals within the set show perpetual swings of wattage, but the SmO2 drifted between 14 and 18%. For the First Interval Set, I averaged 17% for SmO2. Average power? 292 watts. This is WELL ABOVE the predicted Thresholds that have been set for me by numerous other Threshold Calculators. The second Interval? 20% SmO2 with power at a more modest 261 Watts, still above my ‘Calculated” Threshold. Traditional Heart Rates? They were 172 bpm and 168 bpm, both arguably UNDER my claimed Threshold of 173 bpm.

Steve Neal Moxy Field With SmO2 Wattage and DFAA-1
Here’s the second set. I wanted to show the SmO2 values with DFAA-1 values from AlphaHRV, which is another great Field found in Connect IQ. I use both fields, but I find that Moxy ‘Floors’ are more acute than the ‘rolling 2-minute’ value that we commonly use to calculate DFAA-1. 

Moxy Values are more accurate and precise than traditional Heart Rate and Wattage Claims for Threshold Values. They also highlight FATIGUE and arguably, DEHYDRATION or a BONK. That’s another discussion for another day, but the gist of it is this; We’ve had this tool for about 10 years now, but it required mental calculation to determine Aerobic and Anaerobic Thresholds. Now, with the Steve Neal Moxy Field, we get Instant values, Average Values, and a Trend, which is worth its’ weight in gold.

CONCLUSION

Everyone knows how much I love power meters. More recently, I’ve fallen in love with the study of Heart Rate Variability. I love how that works with our bodies in a more holistic way. With the release of Steve’s Moxy Field, we now have the tool to observe thresholds acutely, and then determine ways to dive through them, stay at or just above them, and recover from efforts more effectively.

I’ll save the next blog post for another aspect of Steve Neal’s Moxy Field, where we will look at the same workout, but from the aspect of the LEFT DELTOID. The numbers are going to be more nuanced, but they continue to reveal some INCREDIBLE, REPEATABLE, NONINVASIVE information.

Until then, ENJOY THE RIDE!

 

3 Weeks of HRV Stress Readings

HRV Stress Readings Can Help You Look at the Holistic Fitness Picture

Garmin Connect HRV Stress 4 weeks report
The Garmin Connect HRV Stress Report is one more tool in Garmin’s tool chest. I use it prior to my indoor rides, to try and determine how best to proceed with my daily rides. If I have a high reading, a low sleep score, and a strained HRV Status, well, I’m goin’ back to bed.

I’m now 3 weeks in to taking a morning HRV Stress reading, and I’ve missed just a few days so far. It’s not fun, it’s probably 3 minutes where I wish I was doing something else or warming up for a bike ride, but it IS providing that ‘+1’ metric that can tell me whether I’m achieving my results, or if there’s something else going on that may require a day off, a lower intensity ride, or maybe just work to get some real stress out of my life.

HRV Stress and Life In General

Garmin Connect HRV Stress Explanation Page 1
I THINK this measurement is looking at my Heart Rate Variability as an “RMSSD“, which means “Root Mean Square of the Successive Differences”, or, ‘How Variable is Variable’?

If you’ve been reading this blog, or you know me, well, you know I’m a pretty reactionary individual and my right-brained ADD has led me to this point in life. I had a stable existence until 2010, when I got divorced and began trying to grow my studio. I left that location in 2012, opened two locations in retail spaces in 2013, got remarried in 2014, dealt with the loss of the studios in 2015 and 2017, became homeless in 2018 (thanks, Dallas DPD), and moved to Reno, NV in 2019.

Then, in late 2022, my wife and I relocated (Temporarily) to Pueblo, Colorado.  We almost immediately realized it was a mistake, and moved all the way back, to Sacramento, California. Since we arrived, we’ve lived in 3 Airbnb’s. In December, we bought a house that is a complete lemon. It’s been a struggle, figuring out how to make a living out here. We are broke, and we are broken. We are stuck here in this valley while we try to dig our way out of a house that is more shelter than home.

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That’s a LOT of STRESS.

I gained weight. I lost fitness. My bikes took months to come out of storage. We suffered the worst winter in Sacramento and Tahoe area in decades. Until recently, we had literally ridden outside TWICE since December. If this isn’t a midlife crisis, I can’t imagine what a real crisis really is. That’s why I’m so interested in what the Garmin Connect Features are providing. I’m actually seeing some great results. My clients are as well. But we are all riding LESS, and riding LESS INTENTLY than before. This is anathema to my three decades of pushing watts, pushing w/kg, pushing some PHYSICAL RESULT, instead of LISTENING TO A PHYSIOLOGICAL RESPONSE.

I mentioned in my previous post, that I was using HRV Status overnight to try and ensure better preparation for daily rides. This is step 2. I get up, make coffee, look at my overnight HRV Status, Glance at my Sleep Score (The Muse EEG seems to be more accurate), and then, while it’s still quiet and I’m still processing that magic first cup, I put my chest strap on, wait 30 seconds, stand up, breathe in and out for 30 seconds, then tap the ‘MEASURE’ button and watch the timer count down.

HRV Stress LEVELS

HRV Stress Explanation Page 2
This is the chart for Garmin’s HRV Stress values. I really don’t know how I’ll ever get below a 30. Maybe when I hit the lottery, or the house gets finished, or the client load is full, or….

I really ought to run a video of the recording process, but for you readers and viewers, you’d probably end up sticking a needle in your eye, out of boredom. IF I had the ability to record this information, one would see an initial low reading, then a rise, then a plateau, then maybe a fall. If I get to 64 beats per minute, I’m usually happy, but it doesn’t stay there.

Tight Band HRV Status
I usually do get called out for being an uptight, overly passionate grouch, but I really thought I was making gains in the sleep department. Maybe not.

A professional coach who knows MUCH MORE about HRV than I do, Jim Galanes, commented about my earlier post on HRV Status. He mentioned that my HRV range was both ‘Tight’ and ‘Low’, meaning high stress. My resting HR, which was once in the low 30’s, is now in the mid 50’s. I’m not sure whether this is just a product of age, or if it’s stress related, but I’d love to get six hours of sleep every night. Right now, it’s maybe 4 before a 60-90 minute awakening, and finally, a return to sleep, before waking up right at 3:58am, just before the alarm goes off.

HRV Stress – What’s Holding Me Back?

I think my parasympathetic nervous system is probably holding me back. I AM happy about the fitness gains I’ve made have been DESPITE this handicap. There is always the hope that things will improve, that income will be steady, that my wife will be happier, that the house repairs will approach completion. What’s even more frustrating is that I’ve made investments to improve these values. A better mattress… a better pillow… 96 ounces of water or more every single day…. no beer or wine. I’ve given up sugary drinks and I don’t drink caffeine after 2pm.

HRV Stress Explanation Page 3
Try doing ANYTHING for 3 minutes without distraction. It’s not easy. My mind wanders. I think about past and upcoming performances and the house.  My wife’s well-being pops up, and I drift to her family, my family, the dog. The second I get a solid week of low HRV Stress scores, I’ll make sure to write about it. Maybe that will lead to the ensuing expectation of good workouts…….

As I write this, my wife is dealing with an attempt to access healthcare. We’ve spent 90 minutes on the phone, for three days, just to find a General Practitioner. The website is out of sync with the provider’s list. There are literally no doctors available. Everything has become more complicated as we’ve aged. I haven’t even begun to investigate the DAILY STRESS that the Garmin Fenix is measuring, so maybe that’s just it – a Holistic attack on a body, from work, family, training, performance, society. There has to be a middle ground somewhere. Maybe Garmin’s HRV Stress is telling me that it’s not here, not now.

This is why the Sociopaths Keep Winning. They sleep, and sleep well, because they have no conscience.

I just want 7 hours of sleep, a healthy heart, and the fitness for some good cycling adventures with my wife.

Thanks for Reading, and ENJOY THE RIDE!

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