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Vo2Max and Heart Health – A Single Ride Following Dr. Paddy Barrett’s Formula

Vo2Max and Heart Health Correlation With DFAA-1 and other Metrics

DFAA1 and SmO2
When we flip the script on wattage, and instead focus on heart health, we have a host of new metrics we can observe and track to ensure compliance.

I recently stumbled across a Substack post by Dr. Paddy Barrett that explains how Vo2Max is impacted by low intensity exercise. While I had not known about Dr. Barrett previously, when I read his history and other posts, I became intrigued. I think he’s a world-renowned Cardiologist who focuses on heart health, and his posts discuss exercise, diets, supplements and lifestyle recommendations. In a way, I’m reminded of Dr. Ken Cooper of the Aerobics Institute, but Dr. Barrett is about half Dr. Cooper’s age.

The article I am referencing for this post discusses Vo2max, and ways to raise that value. But Dr. Barrett makes a unique argument. The article states that there are ways to RAISE Vo2max, but there is a different way to obtain your HIGHEST Vo2Max. They’re different things. Honestly, I had never thought of Vo2Max in this way, so I dug deeper.

Raising Vo2Max Is All About INTERVALS

Vo2max and SmO2 Intervals
The area in black is a rolling 30-second view of my Vo2max, per the Vo2 Master. The area in red is my saturated muscle oxygen on my left lateralis. The goal is to find something we can use in the field, to equivocate with the data I acquire in the lab.

Intervals. Boy, do I know a lot about intervals. Short-Sharp, Medium-Hard, Tabata, Zonneveld, 2×20’s, Fibonacci’s, Reverse-Fibonacci’s. I know Intervals. Intervals are hard. They strain the cardio-vascular system. They FEEL like results. Intervals are NOT boring.

Intervals, especially intervals that are inside of, say, six minutes in duration, will improve Vo2Max over time. I routinely perform six-to-eight-week blocks of Vo2Max efforts to raise not just my Threshold for economy (another metric that benefits from Vo2Max intervals), but also my ability to perform in the Supra-Threshold Realm. This level of intensity creates a massive bath of lactate, and requires a LOT of MCT1’s and MCT4’s (Monocarboxylate Transporters) to convert that lactate back into energy. Vo2Max efforts build those MCT1’s and 4’s, and they grow the muscles of the heart as well.

Vo2Max Intervals will raise Vo2Max… relative to an original value…

But not two sentences later, Dr. Barrett talks about the ‘Other’ component of Vo2Max; the highest overall value a cyclist can obtain. So intervals improve Vo2Max, but they don’t necessarily help you achieve your highest possible overall value.

Achieving Your HIGHEST FEASIBLE Vo2Max… Is All About BASE TRAINING!

Base. I write about it. I try to achieve it with AlphaHRV and DFAA-1, both for myself and my clients. I use a Moxy Monitor to observe muscle oxygen percentages that correspond with Ventilatory Threshold 1 and Ventilatory Threshold 2. We also study basic, old-fashioned heart rate, and of course, power/watts.

Dr. Cooper called it ‘LSD’, for Long, Steady Distance. The popular term these days is ‘Zone 2’. It’s an intensity that is assertive, but not overly so. It’s aerobic. It relies on fat for the majority of the fuel that is used.

But Dr. Barrett has one comment in the article that stands out…

“Stroke volume and left ventricular dilation are at their maximum between 40 – 60% of V02 Max 6.

Above 60% of V02 Max, stroke volume decreases, and the heart does not reach its full dilation capacity (LVEDD).

For most people, 40 to 60% of V02 Max is a relatively low intensity.

Usually a good big serving of Zone 1 and some Zone 2.

As you train these zones, your resting heart rate will decrease.

Therefore, for each heartbeat, your heart will fill even more, and the heart will dilate even more.

This intensity is where most people should be spending most of their time.”

And it’s the BOLD part that really struck me.

I can actually measure 40-60% of Vo2Max on my Vo2Master. Furthermore, I’ll pair that metric with traditional heart rate, DFAA-1, Muscle Oxygen, Power, and even cadence, to assess just what those values are in relation to that Vo2Max range. It’s a study of N=1, with a workout count of N=1, but if the numbers correlate with my own observations from previous rides, then it’s an affirmation that all my geek measurements are actually valid… at least for me.

Let’s Take A Ride.

On January 5th, 2025, I rode a ‘Base’ ride with my clients on VQ Velocity. I used the Vo2Master mask, a Moxy Monitor, the AlphaHRV Field on a Garmin 1040, and a power meter.

You can find this ride and others in an app that a client, Kenneth O’Brien, built for me so that we could assess this information in this way.

JUST CLICK HERE.

For this ride, the file in the drop-down menu reads ‘RW-01-05-25-drp-protocol‘.

I used the mask for about 28 minutes of the effort. The mask was calibrated with a 3 liter plunger, and was calibrated for O2.

Based on efforts in late December, I am highly confident that my Vo2Max (IN INTERVALS….!) is about 60ml/kg/min (See the file dated ‘RW-12-22-24’ in the app).

40% of 60ml/kg/min = 24

60% of 60ml/kg/min = 36

For the Best twenty minutes of this ride, here are my averages…

Coach Richard Wharton Base Ride Vo2 Values
Here’s the information from the file, using Vo2 as the max average basis. Based on a previous post, I believe my VT1 Threshold for traditional heart rate is about 140 bpm. Alpha 1 is usually higher than 1.11 at 136. This is the first indicator that Dr. Barrett’s referral to 40-60% of Vo2max is spot on.

This next image changes the ‘Max Average Basis’ to traditional heart rate, which just serves to shuffle the columns a bit, to make it easier to see the data.

Richard Wharton Vo2Master Paddy Barrett Zone 1 Zone 2
Vo2 stayed right at or below the 60% value, while heart rate and power were solidly in my perceived aerobic zone of intensity.

Now – let’s look at DFAA-1 via AlphaHRV:

If you read through this blog post from November of 2024, you’ll see that the values on the charts above are very similar to the charts and averages from two months earlier.

  • VO2 for that base ride was 38ml/kg/min. That checks with the 40ml/kg/min upper limit.
  • Average heart rate was 136 beats per minute. This is the same.
  • Average power was 170 watts in November, and 166 watts in January. This is VERY similar.
  • DFAA-1 averaged 1.34 in November, and it averaged 1.19 for this ride. Both values are above my stated goal of 1.10 or even 1.15.
Average AlphaHRV value 20min dfaa-1
Alpha 1, calculated by AlphaHRV app on the Garmin head unit, has me at a 1.19. Anything above a 1.10 or 1.15 for me, is Aerobic.

 

CONCLUSION

Dr. Paddy Barrett’s article states that the heart chambers will dilate more fully at an intensity between 40 and 60% of Vo2max. However, it’s hard to get Vo2 values because of the cost of the equipment.

Therefore, we need to determine whether other methods of physiological tracking are equally valid.

  1. Vo2 for the effort was just under 60%. CHECK.
  2. Traditional Heart Rate was below 140bpm, which an earlier blog post determined was the upper limit of my VT1 breakpoint. CHECK.
  3. AlphaHRV recorded an average DFAA-1 at 1.19, which is above the 1.10-1.15 value that I have determined is the equivalent breakpoint for Threshold 1. CHECK.
  4. Traditional wattage was about 170 watts, give or take. This is below my self-prescribed Threshold 1 as well. CHECK.

I think we can safely affirm that the combination of using AlphaHRV, Traditional Heart Rate, and maybe a rolling 30-second view of wattage, will give us a high level of confidence that we are safely and effectively cycling to improve Vo2Max. Following AlphaHRV values allows my athletes to ride for the most effective value OF THAT DAY. This eliminates Physics (wattage), and emphasizes recovery, hydration, fatigue, temperature, and more. Let’s go with the Physiological parameters for accuracy; we can worry about performance later.

Thanks for reading, and

#ENJOY THE RIDE!

 
 

The Physiological Perspective of Four Separate 8-Minute Intervals

8-Minute Intervals At “Threshold”…

4x8 minute intervals online bike coach richard wharton coach wharton garmin connect
Wattage, heart rate, and Saturated Muscle Oxygen do not always agree. In this blog post, I dive into the physiology of EACH INTERVAL, which gives me greater insight into how to improve workouts for myself and you.

In late November of 2024, I was able to perform an interval session on my indoor trainer and bike with my clients. The workout comprised of four separate 8-minute intervals. We used the VQ Velocity app, and I recorded each interval as a separate file while wearing my Vo2Master Gas Exchange Analyzer. Then, one of my clients, Ken O’Brien, actually coded an app that would allow me to compare the intervals against each other.

Traditional Interpretations of 8-Minute Intervals

When I look at the data from a ride file, I usually use graphs and charts from Garmin Connect. When I ride, I use a Garmin 1040 and the lap button, to assess real-time information. For years, I used wattage and traditional heart rate for each of the 8-minute intervals, but with advanced Heart Rate Variability Analysis, I can now include EPOC, aerobic and anaerobic training effect, and DFAA-1. These values USUALLY yield enough information to determine whether I’m achieving my training goals or not.

 
 

Inclusion of Gas-Exchange Analysis in 8-Minute Intervals

Vo2Master App Metrics
This is just one page of data fields that I can use on the Vo2Master app. You can also run these fields as graphs. All of the data is stored in a detailed .csv file that can be downloaded and shared for analysis.

By including data from my Vo2Master gas-exchange analyzer, I wanted to determine whether these traditional metrics were accurate and valid. It’s one thing to get a ‘Score’ or an interpretation of training results from a software with algorithms. These are usually pulled from a EULA that traps metadata and makes suppositions about intensity, dose, and recovery. I find these interpretations to be… shallow. Hence, the need to pull data from the body. 8-minute intervals are long enough to measure metabolic changes via data that I can only get from a breath-by-breath analysis. The goal is to MELD traditional, on-bike data that I can get from my Garmin, with the knowledge gained from the Vo2Master, Moxy monitor, and AlphaHRV.

8-Minute Interval Data

Here’s the link to the 4 x 8-minute interval efforts, along with a chart showing ‘traditional’ averages for Garmin Metrics.

And here is my first summary of the information that I collected.

LapAve HRAve CadenceTorque EffectivenessAve PowerSmO2ThB
11689685%24913.645%12.408
21679584%23815.378%12.369
31659185%23216.307%12.364
41689284%22814.434%12.371

This was where I first began to suspect that some of the ‘Traditional’ parameters for an 8-minute interval might not be as effective as decades of efforts had led me to believe. Now – here is the data from the Vo2Master… Let’s first look at Heart Rate vs. Heart Rate.

This is the graphical data for traditional HR, using the First interval as the benchmark, in black. The following intervals are in red.

For those who are interested, THIS LINK will provide access to these files. For this blog post, the files I’m using are found under ‘select dataset directory’, and are the following:

  • ./Data/RW-11-28-24-Int1
  • ./Data/RW-11-28-24-Int2
  • ./Data/RW-11-28-24-Int3
  • ./Data/RW-11-28-24-Int4

You can certainly play with any of the files, however.

Vo2master heart rate vs heart rate chart 1
Heart rate for the first 8-minute interval is in black. Heart rate for the second interval is in red. You can see a similar pattern.

Here’s the chart comparing the first interval to the third 8-minute interval.

o2master heart rate vs heart rate chart 2
Again, once I get set into the effort, traditional heart rate follows a similar path.

For the fourth interval, there was something that interfered with my final 30-seconds, so the effort was cut slightly short. However, for the 6-minutes in the middle, again, traditional heart rate is similar. Refer to the above table to see just how close the heart rate averages were.

Heart Rate vs. Vo2

Now – here’s a table showing traditional on-bike metrics vs. Vo2Master metrics for each 8-minute interval.

LapAverage Vo2Heart RatePower AverageRespiratory RateSmO2ThB
146.531682494013.645%12.408
244.631672383915.378%12.369
341.981652323516.307%12.364
441.171672283714.434%12.371

And here are some charts comparing different metrics from one interval to the next. Again, I’ll use Interval #1 as the benchmark.

Online Bike Coach Vo2Master 8 Minute Intervals Compared n1
This is a Vo2 comparison of my first and second 8-minute Interval. Black is the first interval, red is the second. The averages are on the table above.

Here’s the first interval against the third interval…

Online Bike Coach Vo2Master 8 Minute Intervals Compared n2
Again, the first interval is in black, while the second is in red. I lost Vo2 intensity and efficiency for roughly equivalent heart rate.

And here’s the first interval against the last interval…

Online Bike Coach Vo2Master 8 Minute Intervals Compared n3
And finally – here’s the last of the four 8-minute intervals. Vo2 was suppressed, as was wattage, but heart rate was not.

Vo2 vs. SmO2 for the 8-Minute Intervals…

Now remember – we’re looking at what wearables are telling us, vs. the outcome. These intervals really were NOT that great for me, but if I want to improve both results and consistency for the time requirement and demands, I really want to dig deep and look at all of the parameters. Here, I have placed Vo2 against SmO2 in the Left Lateralis. Take a look….

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n1
Rember to use the table a few paragraphs up. There, you’ll see my average SmO2 for each interval. In my opinion, I went WAY too hard for most of the intervals, and ended up fatigued out, which affected the other three efforts. Let’s continue…

Here’s 8-minute interval number 2.

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n2
This interval is unique because you can see how ‘backing off’ on the intensity, lowered my Vo2, and raised my SmO2, right around Minute 4 to 5. I think this is an important value, which I’ll point out in the following image….

I’m going to show 8-minute interval #2 again, this time with wattage instead of Vo2.

Online Bike Coach Moxy vs wattage 8 Minute Interval n2
I love looking at SmO2 from my Moxy, because it’s consistent, sensitive, and is a fair proxy for VT2 and/or LT2. As you can see, when power (Vo2 is in the previous image), drops as a result of less effort, SmO2 rises, allowing me to witness and recover without losing too much power or intensity. When I rally, Smo2 drops again, but I am better able to find a ‘sweet spot’ of intensity that leads to a sort of ‘Plateau’ for saturated muscle oxygen. By the way – the drop in power at the end is from a hard shift that forced me to stand. It messed up the readings. Don’t Do This!

Here’s the third of the 8-minute intervals, comparing Vo2 to Smo2…

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n3
By the third interval, I had kind of nailed down the intensity that I was going to be able to sustain more appropriately. Vo2 is more consistent, while SmO2 range is also more consistent.

Now, the 4th 8-minute interval was wonky, and if you look at the right side axis, you’ll see that the scaling is off. You’ll need to refer to the tables, but suffice it to say – SmO2 was fairly low, wattage was compromised, and Vo2 was also compromised. My own interpretation is that I was knackered; fatigued; out of sugar; bonking. But honestly, I don’t really have an answer.

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n4
Not much to say here, other than I believe the SmO2 sensor CAN give a clear picture, on a Garmin head unit, of those liminal states of intensity, below which (higher SmO2 %) you’re safe, and above which (lower % SmO2), you’re on ‘borrowed time’. I pretty much hit the ‘sweet spot’ via Smo2 (demand) at about the 5-minute mark.

Now, here’s the Crux…

If we use some of these ALGORITHMS that claim to ACCURATELY PREDICT Threshold Power, Functional Threshold Power, VT2, LT2, Critical Power, or whatever, then we depend on them for accuracy, consistency, and repeatability.

But when you look at my tables, and then the graphs, this really is not as accurate as one might be led to believe. The two that I have used extensively in the past, which I won’t name, have my ‘Threshold’ at 270 watts, and 172 beats per minute, per traditional heart rate. These interval intensities were nowhere close. Since 2003, when I first began programming interval sessions for clients using WordPad, I’ve always understood that wattage cannot be the end-all, be-all to training. We have to look at things Holistically.

These wearables, like a Moxy and a modern Garmin or Polar Chest strap, along with 3rd-party Fields, like AlphaHRV (which I did NOT discuss in this post, but will in a follow-up), give us a price-effective way to gain greater insight into EVERY ride, EVERY INTERVAL, and even EVERY BREATH or PEDAL STROKE, down to the second.

I’ll post a follow-up to this post, with some more insights, but I’m at my limits of knowledge here. This is where the ‘Mad Scientist’ always loses out. I need a True Physiologist. Luckily, I’ve got two or ten who share my passion for these Deep Dives, and who can help me understand. I’ll share this information as soon as I can.

Thanks for reading, and

#ENJOYTHERIDE!

 
 

Affirming DFAA-1 Aerobic Base With Vo2Master and Moxy

A New Calculation Uses Heart Rate Variability to Better Tune DFAA-1

DFAA-1 with new aerobic floor.
Garmin Connect IQ has an app called ‘AlphaHRV’. This app allows you to set custom floors for different intensities. Here, you can see my DFAA-1 (Alpha-1) is at 1.22, which is above my Aerobic floor. I’m exercising at an aerobic, comfortable, intensity. Zone ‘2’.

I’ve been a big fan of Dr. Bruce Rogers, since 2017. He is a trained MD, but publishes his work in credentialed journals. As a Masters’ level road cyclist, he knows how important heart health is. He is also fully aware of the cardiac risks to endurance athletes. This is why I am impressed with his latest work.

Dr. Rogers began to convince me that DFAA-1 had merit as a non-invasive way to calculate HRV equivalents to Ventilatory Threshold 1 (VT1) and Ventilatory Threshold 2 (VT2), around 2021, when Covid-19 was affecting afflicted athletes. As a Coach, it’s my duty to help my cyclists improve their health and fitness, but in a Holistic way.

Some of you may know that in 2016, a client and I had to perform CPR on another client (he lived). In 2023, a client of mine suffered a heart attack just after a remote class. He also lived, but both are events I never want to see repeated.

In fact, I have changed most of my protocols to include heart-healthy workouts. DFAA-1 is a new way to help everyone ride what I’ll call “Smart” aerobic base. At more intense levels of work, DFAA-1 can help identify ‘Threshold’ on a metabolic, Physiological level, instead of power. Power (watts) is just too immutable, and does not account for myriad other factors that lead to less accuracy in assessing proper intensity.

The ‘Limit’ for DFAA-1 At VT1

Now, remember – the calculation behind this technology is still nascent, but the application is fast-evolving. In 2021, research showed that a DFAA-1 of around 0.75 was fairly close to Ventilatory Threshold 1, or, the point of intensity at which our bodies begin to generate lactate at a higher rate, and thus, use more carbs in in our fuel mix. The original paradigm also set VT2, or the point of intensity at which our bodies begin to create more lactate than can be sustainably processed while staying aerobic, was around 0.5.

Well, the latest research paper from Dr. Rogers shows that there might be a better calculation for DFAA-1 at VT1.

The New Calculation for VT1 via DFAA-1

The goal of this study was to come up with a more accurate way to synchronize heart rate variability, and Ventilatory Threshold 1. What the researchers ended up doing was the following:

  1. They looked at the HIGHEST recorded DFAA-1, usually during warmup or recovery, but it could also be done at rest.
  2. Take this HIGHEST value (in my case, it’s about 1.8), and then ADD the more-traditional value of DFAA-1 at Ventilatory Threshold #2, which is 0.5. The result, in my case, is 2.3.
  3. Use this new Value (2.3), and divide it by 2. The result, again, in my case, would be 1.15.
  4. Use this last value, again, in my case, 1.15, and use THAT as the ‘more accurate’ value for VT1.

When a cyclist or a runner stays ABOVE the new value, they’re working aerobically. Thus, the majority of the gains would be synonymous with the now-ubiquitous ‘Zone 2’ or ‘Base’. Heck, I knew it as ‘LSD’, or Long, Steady Distance, from my days under the tutelage of Sally Edwards and Dr. Ken Cooper (at different times).

Testing the Metabolics of HRVT1

Garmin Connect DFAA-1 Vo2 and Respiration Rate
On this ride, I used my Vo2Master and a Moxy to get more information about the metabolic values associated with DFAA-1 at 1.15 or higher. On this chart, Alpha-1 was mostly at or above 1.2. Respiratory Rate was between 26 and 32. Vo2 was in the mid 30’s. Heart rate averaged 136 BPM.

My clients at my VQ Velocity Virtual Studio are now heavily invested in training with DFAA-1. We have mostly installed the Garmin Connect IQ Field known as “AlphaHRV“, which takes Heart Rate Variability, and calculates DFAA-1. It is accessible within the Garmin Connect ecosystem, displays in real-time, and gets saved in .fit files for post-ride analysis.

I accessed the settings for AlphaHRV within Connect IQ, set VT1 at 1.15, set VT2 at 0.5, saved the settings, and then began my ride with my clients. For 20 minutes, I rode with my Vo2Master mask and Moxy Monitor on my body, while HRV was transmitted by a Polar H10.

Here are the results:

Metric:Alpha1SmO2Vo2MaxTraditional HRWattsAlphaHRV Resp RateVo2Master Resp Rate
Average1.3439%38.561361702626

Honestly, I am MIGHTILY impressed.

  • At 170 watts of power, DFAA-1 averaged 1.34. This is above the 1.15 value I calculated for myself. Ergo, this 20 minute time span was SAFELY within the AEROBIC level of intensity.
  • SmO2 on the Left Lateralis averaged 39%. This dovetails into over 10 years of data collection for myself and clients. For me, 40% is a known ‘Safe’ value for VT1.
  • Vo2 was measured at 38.56ml/kg/min. In the previous two posts, I measured my Vo2Max at 62 or 63ml/kg/min. This value, at 62% of Vo2max, is, Safely within my Aerobic Training Zone.
  • Traditional Heart Rate averaged 136 beats per minute. Earlier this year, I performed a traditional Vo2max test, and the assessment from Vo2Master’s in-house software, showed my VT1 heart rate at roughly 140 beats per minute. Again – 136 bpm is Safely within my Aerobic Training Value.
  • The last two metrics, AlphaHRV’s Respiratory Rate, and Vo2Master’s Respiratory Rate, are values that I included so that I could effectively determine whether the AlphaHRV ‘RR’ calculation was accurate. As you can see – it’s spot-on.
Complimentary physiological metrics to DFAA-1 show heart rate smo2 and garmin firstbeat values
Garmin Connect and FirstBeat metrics complement the DFAA-1 values at VT1. Wattage is in ‘Zone 2’, traditional HR is in ‘Zone 2’, Saturated Muscle Oxygen is stable (green) and high at around 40%. EPOC/Load is at 79, and both Aerobic and Anaerobic Training Effect are in the ‘maintaining’ level of volume. ‘Perf Cond’ at ‘-1’ is honestly pretty good for me, as it tends to drop further and more quickly most of the time that I ride ‘base’. It’s my least-used metric, as it seems the most vague.

A Note About AlphaHRV On Garmin Connect:

Just a quick note: AlphaHRV includes an option for the RESPIRATORY RATE of VT1 and VT2. Now that I know I can breathe at 26 breaths per minute and stay at or below the intensity for VT1, I’ll set it at, say, 27 or 28 breaths per minute, as another Affirming Metric for ‘Base’ training.

Conclusion

Vo2 on screen with a Garmin 1040
Vo2Master has a Field in Garmin Connect IQ that will link their device to a head unit or a watch. A Vo2 of 37-38ml/kg/min fits in with a DFAA-1 above 1.15.

DFAA-1 Continues to reveal more about the human heart and new methods by which measuring HRV can lead to a more scientific approach to cardiac health and fitness. My clients and I are employing AlphaHRV to ever greater effect as we settle into several months of mostly “Base/Zone 2/LSD” training, to give our hearts and bodies a rest, and prepare ourselves for another season of Tempo, Threshold, and Vo2 intervals in 2025. This should result in more fitness capacity over greater ranges and durations, which I hope will lead to more adventures on two wheels, for everyone under my umbrella at Online Bike Coach.

Thanks for Reading, and

ENJOY THE RIDE!

 

Fitness HRV software Release 0.17

Fitness HRV Now Includes Moxy SmO2 Values

My work with Dr. Bruce Rogers and Mr. Stuart Lynne is continuing to show steady progress. Last month, I revealed the Alpha version of Fitness Dashboard. Fitness HRV is software that we are building to identify training intensities below VT1 (Ventilatory Threshold), and above VT2 (Traditional Threshold). The goal is to create a scientific instrument that uses PUBLISHED SCIENCE to help improve cardio-vascular economy, first and foremost. Fitness HRV now includes Moxy SmO2 and ThB (Total Hemoglobin) data. The reason I requested this inclusion is two-fold. First, we want to assess SmO2 action over time when training above DFAA-1 values of 0.75. Second, we want to watch SmO2 slope when we increase intensity, and bring DFAA-1 down to 0.5 or 0.4, which is less strongly correlated, but still connected, to VT2. This will help me, as a coach, better train athletes for training in polarized zones of intensity.

I’ve been using the Moxy since it first arrived on the scene and bought almost ten of the units when I was running the studios at Cycling Center Dallas. In my work over those years, the instrument gave me a new window into the body. I studied SmO2 “Floors and Ceilings” over time, and I also studied ThB floors and ceilings, both acutely and empirically. The PhD’s that study Saturated Muscle Oxygen recently published important studies on SmO2 “Slope”. Basically, when SmO2 levels out at a certain intensity, Oxygen SUPPLY is meeting DEMAND. Cyclists and Triathletes can use this value to gauge intensity. In fact, one of my favorite coaches, Steve Neal of Steve Neal Performance, just published a new APP on Garmin Connect, that specifically highlights SmO2 slope and plateaus, in color.

 

Current Fitness HRV Features

Fitness HRV currently includes the following data streams…

  • DFAA-1.
  • SmO2 and ThB.
  • DFAA-1 artifact counts.
  • Cadence.
  • Traditional Heart Rate.
  • Wattage
  • Trainer Slope (Work In Progress).

Over the next several weeks, we will be including all of the metrics from Vo2master Gas Exchange Analyzers, including:

  • Respiratory Frequency ((important to DFAA-1 research).
  • Tidal Volume
  • Ventilation
  • Absolute Vo2
  • Relative Vo2
  • Fraction of Expired Oxygen (important to DFAA-1 and SmO2 research).
  • Ambient Pressure
  • Humidity
  • Ventilatory Equivalents for Oxygen

and more values, like RQ (Respiratory Quotient of O2 and Co2), as they are brought online.

Fitness ECG Updates

Fitness ECG shows V2 and V3 data from a Polar H10 heart rate strap
The Fitness ECG App provides lab-accurate ECG sine waves from the V2/V3 position on the front of the chest.

Fitness ECG is still running as a separate app. It uses the ECG data from the Polar H10 to create a visible ECG from the V2 and V3 position. As this product is still in Alpha, there’s not much more than a display, the ability to record the session in CSV format, and the ability to save images via PDF and JPEG. It WILL be merged into Fitness HRV at some point in the future. Now, we cannot make medical claims from this one window into the heart, BUT…. we can identify artifacts and anomalies, and have those images automatically highlighted and saved for reference with medical professionals. I believe we can also glean Respiratory Frequency from this Polar device, but again, we’re going to go with PUBLISHED SCIENCE first and foremost.

What’s the Ultimate Goal?

Fitness HRV intends to be a research tool for individuals who want to train for AEROBIC fitness first and foremost. Once the correlation between DFAA-1, SmO2 in a Prime Mover muscle, and Gas Exchange RQ values is better understood, it then allows the user to TRAIN USING THIS TRIFECTA of PHYSIOLOGICAL INFORMATION.

In the 1970’s, Heart Rate Monitors were introduced to the general population for assessing fitness. In the late 1980’s, power meters were introduced. The Moxy became available in the early 2010’s. The Vo2master became available in the late 2010’s. There are more devices that measure physics and physiology, which are accurate, robust, and significant.

When we meld the PHYSICS of wattage, aerodynamics, rolling resistance, heat and humidity, with the PHYSIOLOGY of a human riding a bicycle or running, we can OPTIMIZE EVERY MINUTE OF ACTIVITY FOR THE DESIRED RESULTS. Years ago, this information was only available in labs and the equipment cost well into the six, and seven figures. Now, the chest straps are $80usd, power meters are accurate and consistent at $400usd and less, and muscle oxygen is available at similar cost. I intend to rent the Vo2master out for a month at a time, so that users can perform workouts indoors and out, to gain further insight into their values, as well as the general population, which will once again be published for peer review.

Feel free to ask any questions. We are doing this for free at the moment, but will charge a nominal fee at some point in the future. Until then, stay hydrated, exercise holistically, and ENJOY THE RIDE!

-Coach Wharton, Mr. Stuart Lynne, and Dr. Bruce Rogers.

 

DFAA-1 On a BIG SCREEN!

DFAA-1 with ECG is Now Available On a BIG SCREEN!

Fitness ECG
When you use a Polar H10 Heart Rate Strap, you can get Lab-Accurate ECG that can aid fitness interpretation.

I’ve been working with two professionals now for several months on a project, and we are ready to start releasing it in ALPHA. DFAA-1 (Detrended Fluctuation Analysis – Short Term Variable #1) is a way to look at Heart Rate Variability and Cardio-Vascular Health. Dr. Bruce Rogers has been publishing studies on this method, and how it correlates with Ventilatory Threshold #1 and #2. DFAA-1 at a ratio of 0.75 shows a strong correlation with VT1 (further studies continue to provide strong evidence behind this claim), and there is also a correlation between DFAA-1 at 0.5 to 0.4 and Ventilatory Threshold #2. Working with long-time friend and coder Stuart Lynne, we are now proud to present www.FitnessHRV.com!

FitnessHRV.com is currently TWO Windows Apps.

DFAA-1
You can now get Big-Screen, easy-to-read DFAA-1, along with lots of other metrics. ***This is an ALPHA, but we are really excited to share it with you. 

The first app, Fitness Dashboard, requires an ANT+ Dongle on a Windows Machine, similar to what you’d use for an Indoor Training Program (Zwift or PerfPro Studio). It looks at heart rate variability, runs it through an algorithm, and displays that algorithm, along with a several charts. The charts reveal the following:

  • DFAA-1,
  • Heart Rate,
  • Cumulative time spent above DFAA-1 0.75,
  • Cumulative time spent BETWEEN DFAA-1 0.75 and 0.50
  • Cumulative time spent BELOW DFAA-1 0.5
  • Cumulative Anomalies in Heart Rate (RX Failure)
  • Power Data from the Trainer or an on-bike power meter
  • % Slope for the trainer
  • Cadence
  • and Anomaly Data Rate for the Trainer or the Power Meter itself.

Fitness ECG

The Second App, Fitness ECG, was something we created after an event I had with a client and longtime friend in Dallas, TX in October of 2021. We were unable to get his DFAA-1 information to provide meaningful data. We then downloaded an ECG app on his phone, and looked at it together. I had not studied ECG data since 1995, so it was recorded and forwarded to Dr. Rogers. Dr. Rogers IMMEDIATELY recommended scheduling an appointment with a Cardiologist, and after months of studies and consultations, my friend underwent major heart surgery in Mid-May of 2022.

My workouts could have killed him. DFAA-1 and a Polar H10 showing ECG was the first step towards saving his life and returning him to his athletic self. For those interested, google “Ross Procedure”. I’ll write more about this client misadventure later.

Fitness ECG will be able to identify heart signal anomalies, flag them, and save the information for presentation to doctors and professionals.

Future Steps

I can’t deny that over the past three years, I’ve watched as the major cycling fitness platforms have continued to claim a reduced need for the human touch with regards to data interpretation and programming. It’s all Watts, KiloJoules, and mathematical constructs of zones, poorly manipulated for individuals under a “Best Fit” analysis. Honestly, there has never been a stronger need for a Coach who can consult and help cyclists on their journey towards fitness and health, not just performance. I believe that with Fitness HRV, we are just getting started on a return to cardio-fitness, cardio-health, and cardio-analysis, using cost-effective methods now available to the world’s population. I’ll be blogging as we add new features, every step of the way.

Let’s see where this takes us! Enjoy the ride!

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