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 result of this test, the breathing depth is determined for you to
continue training. If you know your approximate value from training in free mode, you can also
skip the test and then enter your breathing depth manually in the settings menu.
Breathing depth test:
You will be prompted to inhale fully once and then exhale through the device at maximum volume. Your ma-
ximum breathing depth is measured during exhalation. For endurance training, 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.
The value for breathing depth that is set on the basis of the test, and also the breathing fre-
quency and the duration of training can be adjusted in the settings menu before the training
session. The pre-set breathing frequency is 25 breaths per minute and 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.
