Airofit Respiratory Training Plan - Cycling / Endurance Sports

Full Blog With Link To Training Plan: https://www.evoq.bike/blog/airofit-tr...

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I’ve made huge gains using Airofit for one year now.

Just like any other training that you’re going to undergo for cycling, whether weight training, interval training, ”training” your nutrition, or respiratory training, CONSISTENCY IS KING.

If you use Airofit once a week, the results will probably be horrible. However, even just 5 minutes a day can maintain your gains and help you improve your respiratory strength.

Consistency has been my biggest problem in using Airofit. I’m riding, I’m in the gym working on strength, I’m working 50-60 hours a week, blah blah blah. I need to make 10-20 minutes a day!

It is key to get one session in first thing in the morning. 5 minutes, MAKE IT HAPPEN.

Sometimes when you’re back from a 5 hour ride, breathing training is the last thing I want to do, but there are gains to be made. Do it!!! And now, with this cycling specific breathing program, I feel held more accountable. My consistency isn’t perfect, but it’s getting way better.

The goal is to work up to 20 minutes a day. I told Airofit that I have 10 minutes a day, but they went ahead and made a schedule with 20 minutes a day, and it really motivates me!

Let’s get into the details of the Airofit Training Plan For Cycling.

Airofit Training Plan
There are two modules in the plan: Event Preparation and Maintenance.

Event Preparation is 8 weeks, which is used in order to get an athlete ready for a competition on day 56.

While preparing, you are working up to being able to complete programs on Expert level, so I would recommend starting with Event Preparation, as you will make more gains in comparison to the Maintenance program.

Working up to Expert is an great goal, as it is EXTREMELY tough for some of these. I never thought that I’d be able to complete some when I first started using Airofit, but I’d slowly see improvement, and the consistent training has made a HUGE impact.

The Maintenance program is built to sustain your current performance levels and you should not expect any significant change. It is half the duration of the training program and consists of two sessions per day of 5min each, and is 9 weeks in total. It has a cycle of 3 weeks, with 2 at intermediate level and one at expert to stimulate the muscles and challenge the user.

If you start the Event Preparation right after the Maintenance Program, skip the first two weeks which are Beginner, and instead, start at week 3 for Intermediate.

Overall Background and Purpose
Improve respiratory muscle power and endurance and performance

Improve control of respiratory ventilation rate

Improve core and pelvic stability

Vagal nerve activation, for parasympathetic activation and rest

Postpone respiratory muscle metabolic reflex

Anaerobic Threshold (Breath Holding) Purpose
To postpone the breathing reflex at decreasing pH blood values (increasing CO2 tolerance)

To create mental surplus at lower blood saturations

To increase joint mobility (costa-vertebra, costa-sternal, sternoclavicular )

To improve respiratory control and consciousness

To enhance blood oxygen management

Vagal nerve activation, parasympathetic stimulation before sleep

Relevant studies
The Role of Training in the Development of Adaptive Mechanisms in Freedivers

Neurocognitive Markers During Prolonged Breath-Holding in Freedivers: An Event-Related EEG Study

Acute Effects of Repeated Cycling Sprints in Hypoxia Induced by Voluntary Hypoventilation

Physiological Adaptations to Repeated Sprint Training in Hypoxia Induced by Voluntary Hypoventilation at Low

Lung Volume

Repeated-sprint Training in Hypoxia Induced by Voluntary Hypoventilation Improves Running Repeated-Sprint

Ability in Rugby Players

Respiratory Strength Purpose
To stimulate neuromuscular activation in respiratory muscles

To improve working range of the respiratory muscles

To improve strength and working range of the inspiratory breathing muscles

To enhance the core and pelvic stabilization role of the diaphragm and abs to optimize cycling efficiency

To postpone the metabolic reflex and respiratory muscle fatigue during climbs

To increase Vital lung capacity, and decrease ventilation rate, and thereby improve energy economy

To increase the proportion of diaphragm-based breathing

To stimulate Vagal nerve activation, parasympathetic nervous system stimulation

Check out the blog for full details! https://www.evoq.bike/blog/airofit-tr...