5
Endurance training
The endurance mode corresponds to free mode in terms of training, but in endurance mode
you receive a target and feedback in terms of your desired breathing frequency and depth.
Endurance training can therefore be considered either as a form of follow-up training to free
mode or as an alternative to it.
Assessment and adjustment of the parameters
When you start a workout in endurance mode for the first time, you will be prompted to take
an assessment. Based on the results of this test, breathing frequency and breathing depth
are determined for you to continue training. If you know your approximate training values
from training in free mode, you can also skip the tests and then enter your parameters manu-
ally in the settings menu.
The assessment for endurance training takes place in 2 stages:
1.
12 seconds maximum breathing: You will be prompted to breathe simultaneously as deeply as possible
and as fast as possible for 12 seconds. Based on this result, your breathing frequency is determined for
subsequent training.
2.
Breathing depth test: You will be prompted to inhale fully once and then exhale through the device at
maximum volume. Your maximum breathing depth is measured during exhalation. For endurance trai-
ning, the device sets the breathing depth to 60% of your maximum.
You will only be prompted to do the assessment during your first training session. If you
would like to repeat the test, you can select it from the settings menu.
Both the training parameters that are set on the basis of these tests (breathing frequency
and depth) and the duration of training can be adjusted in the settings menu before the trai-
ning session. The pre-set duration for an endurance training session is 15 minutes.
Controlling the intensity
The aim should be to train for 15-20 minutes per endurance training session.
Such a training session should always be intense and should fatigue you in order to set a trai-
ning stimulus. This is the only way to make progress.
We recommend to complete 3-5 training sessions per week.
We recommend increasing the intensity for more strenuous endurance training as follows:
1.
Increase the training duration
2.
Increase breathing frequency
3.
Increase breathing depth
1. Goal
To understand and implement feedback from the device.
2. Goal
To continuously adjust the training parameters so that training always remains
intense.
Frequency 3-5 training sessions, each of 15-20 minutes, a week.
