Iñigo San Millán training model

Funny, I had the same thought: warming up at about 50% of FTP, and already his speech was somewhat halting. (Maybe pausing to think since he’s being recorded, though?)

I’m very much the same way unless I’m in low Coggan Z1.

So here’s a thought. Sanders’ lungs aren’t likely to be any bigger than anyone else his size. At 200 or so watts, though, he’s going to have to be moving at least 75 liters of air every minute, which is probably going to require at least 25 breaths per minute.

Point being, could absolute exercise capacity influence the self-identification of VT1?


My N=1 experience is that my HR is very stable with my breathing pattern. Each Saturday we do long steady group zwift ride and we talked over discord. As soon as I go over 150bpm it becomes difficult to finish my sentences.

I did the one hour drifting test as linked above in this thread and it gives me also that 150bpm ballpark figure for LT1 or VT1.

When I started 3 months ago, this was corresponding to about 200w. Now I can hold 215w for the same bpm and breathing pattern. I am happy with the results :grin: given I am only doing between 8-10hrs a week.

This week, I feel tired and last night I had more wine than usual, a bad night etc. Probably dehydrated as well. This morning my HR was all over the place. I was at only 180w for 150bpm, but as soon as I went over 150bpm I noticed the same pattern with breathing/talking ( I was talking with a friend during the full ride). In the 3rd hour, I start to feel better and the watts went up and closer to my normal w/HR ratio. Overall, I saw a pretty consistent relationship with breathing and HR over the last 3 months.

However, I agree that I have no clue what my lactate is. This is not optimal but it’s good enough for me now. For completeness this corresponds to 80% FTP, so low tempo… So, I continue with this approach a few months. We have a lot of snow here and I won’t go outside before a while.

McN watch

last 7 days, training camp

January 2021 so far:



Lot of time in Z1/Z2 .

looks to alternate between 20+min efforts at 300-320w on the climbs also 400w on certain efforts. @skyre would you say 300-320 is more his SS or low=mid Tempo?

I’d say definitely low/mid tempo

and he carries on with that. Yesterday:

McN watch

back in the office after his training camp in UAE. Now with a little more intensity. Endurance is still nailed somwhere below 300W. Almost like erg mode. recovery spin slightly above 200W

This endurance riding can be seen with Joe Dombrowski as well. intensity is structured differently.


Yesterday I rode to some small hills:

Clearly I have some technical work to do on making the second half hill work more Erg-like.

that’s a big difference between the extremes of the endurance range for you (184 - 255). Where is your ISM prescription for endurance?

I don’t remember what the percentages are but the above ride was about a 4-5 out of 10 RPE, around 245w for 4 hours or so

I don’t ever ride to a percentage for endurance rides.

What’s this “intensity 84%” orange circle in your screenshot? Are you TR beta testing or am I missing something?

To make McN’s week complete, erg mode on the road as it is probably just possible in the wide empty land across the big pond


So basically this is also confirmation of recent interview with Sepp Kuss that described very hard day as 4h ride with 2x20 O/U efforts (I know different team). This almost looks…“easy”? :slight_smile:

obndy likes to comment on a lot of threads without actually paying attention to either the initial video or concepts being discussed. ISM basically said that the just beyond conversational pace is zone 2 for almost all of his study participants, and then also said that many met carts don’t have the greatest accuracy and that he prefers the old school respiratory (talking) thresholds to determine his zones. I’m quoting almost verbatim.

IMO, he likes to be a contrarian just to do it.

25 sounds like a lot, are you considering a breath 1 inhale and 1 exhale = 1 breath?

Most of my LIT is at 15 breaths/min, and that still includes the absolute power of 200 watts.

ISM had defined z2 as the point just beyond where you can speak complete sentences, so it is supposed to be kind of hard. His Z2 seems to be 2 mmol, if the inflection is more like at 1.5 mmol. Z2 or LT1 doesn’t seem to have a consistent definition as well… The true inflection point of a lactate curve would be much closer to 1 mmol than 2. ISM’s zone 2 point is much more like the 1 mmol above baseline definition. So that means it’ll have a bit of the +/- in there as well.

Total ventilation (i.e., volume of air inhaled/exhaled per minute) is primarily dependent upon the absolute exercise intensity. Vital capacity, OTOH, is primarily dependent upon body size. Well-trained athletes working at higher absolute exercise intensities therefore have to breathe more often than less well-trained individuals exercising at lower intensities.

IOW, 25 breaths/minute would not be at all unusual for someone like Sanders, even during moderate intensity exercise. At maximal exercise, he likely hits 50-70 breaths/minute.

If you’re only breathing 15 times per minute at 200 W, then either you have some unusually large lungs, or you’re using more of your total lung capacity than most.

VO2 @ 200 W = approximately 3 L/min
Ve/VO2 normally 25-30 L/L
Therefore Ve = 75-90 L/min
75-90 L/min divided by 15 breaths/min = 5-6 L/breath

“A normal adult has a vital capacity between 3 and 5 liters.”

Note that we rarely use all of our vital capacity while breathing, because doing so would be energetically inefficient.

How tall are you, and how much do you weigh?

It makes sense that the relationship VO2 vs power is close to linear and I find logical that that total ventilation and VO2 depend upon the absolute wattage, but how do you get to this number? I am just curious for example how much oxygen I need at complete rest, and at say 300W?