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daniel.palsson@flowswitch.se 

  

SpiroFit testing & breath training -  for improved respiratory and cardiovascular performance and recovery 

The SpiroFIT mask and breath training are highly effective for analyzing and improving respiratory and cardiovascular health. The SpiroFIT mask provides precise, real-time measurements of metrics like VO2 max, ventilatory thresholds, carbon dioxide (CO2) levels, CO2 tolerance, respiratory exchange ratio (RER), heart rate, respiratory rate, minute ventilation (volume of air per minute), and tidal volume (volume of air per breath) on a continous basis at the training ground instead of a lab. 
 
How can the SpiroFIT mask be used? 
 
1. Performance & Recovery test 
It can be used seamlessly into running and cycle ergometers with no change in your training to: 
Assess an individual player 
Assess a team 
 
Real time data in SpiroFit app, Post training data (overview snapshot, 9 visual parameters and detailed downloadable information in Excel). The data will give coaches valuable data into the athletes physical, mental and emotional state pre-training/games, during training and post training/games. 
 
2. Performance & Recovery training tool (continuous tests + breath training) 
Adding breath training for improved Performance and/or faster Recovery and continous testing. To improve performance, breath training can be used before training to reduce the temporary oxygen deficit that occurs and also how to alter breathing patterns during low-mid-high intensity.  
Recovery breathing after training/games, and especially after high intensity training/games, is vital for faster recovery where key markers to look at are HR, RR and HRV because of its impact on sleep and therefore the speed of recovery. 
Performance & Recovery markers used in training and games can then be continuously monitored and compared to the SpiroFIT data. 
 
Suited for injured athletes to maintain performance markers and speed up recovery. 
 
Understanding key metrics & areas 
VO2 Max 
VO2 max, the maximum rate of oxygen consumption, is a critical indicator of aerobic capacity and endurance. 
 
• Why It’s Important: Higher VO2 max levels are associated with superior cardiovascular and respiratory health. 
• Role of Spirometer Masks: Measures oxygen uptake during graded exercise tests, helping athletes identify their aerobic limits. 
• Improvement Strategies: Interval training and breath control practices enhance oxygen delivery and utilization. 
 
Type of breathing at Ventilatory Thresholds  
Ventilatory thresholds signify points during exercise where breathing rate increases disproportionately to oxygen consumption. In general the breathing pattern shifts above the VT1 to become a mix of nose and mouth breathing but under relative control. Above VT2 the breathing pattern tends to be mostly mouth breathing both on the in and exhale and less controlled. This signals stress and a longer duration in this state will reduce attention span and increase recovery time. 
 
• Why It’s Important: Knowing VT1 (aerobic threshold) and VT2 (anaerobic threshold) allows for the optimization of training zones, improving endurance and recovery. 
• Role of Spirometer Masks: Identifying these thresholds and *type of breathing ensures training intensity targets energy systems effectively. 
 
*Nose or mouth, respiratory rate, tidal volume, minute ventilation, depth of breathing, overall breathing pattern 
 
Carbon Dioxide Levels and Tolerance 
CO2 levels reveal metabolic activity and breathing efficiency. 
 
• Why It’s Important: CO2 tolerance improves breath control, mental focus, and physical endurance. 
• Role of Spirometer Masks: Monitoring CO2 retention aids in designing targeted training to elevate tolerance and efficiency. 
 
Respiratory Exchange Ratio (RER) 
RER measures the ratio of carbon dioxide produced to oxygen consumed, indicating energy substrate utilization. 
 
• Why It’s Important: Understanding RER helps optimize nutrition and tailor training intensity. 
• Role of Spirometer Masks: Track shifts in fuel use from fats to carbohydrates during different exercise intensities. 
 
Heart Rate, Respiratory Rate, Tidal Volume and Minute Ventilation 
Heart rate (HR), respiratory rate (RR), tidal volume (TV) and minute ventilation (MV) provide insights into cardiorespiratory load and efficiency. 
 
• Why It’s Important: Balanced metrics indicate effective energy use and recovery potential. 
• Role of Spirometer Masks: Continuously monitor and adjust these parameters for optimal training outcomes. 
 
Tidal Volume and Nose vs. Mouth Breathing 
Tidal volume measures air moved per breath, while nasal or oral breathing impacts oxygen efficiency. 
 
• Why It’s Important: Higher tidal volume with nasal breathing enhances oxygen uptake and reduces fatigue. 
• Role of Spirometer Masks: Identify inefficiencies in breathing patterns and implement corrective measures. 
 
The Role of Hypoxic Training 
Hypoxic training involves exposing the body to lower oxygen levels to enhance physiological adaptations. 
 
Hydrogen Ion Buffering 
• Mechanism: During high-intensity exercise, hydrogen ion accumulation causes muscle fatigue. Hypoxic training increases the body’s buffering capacity, delaying fatigue onset. 
• Application: Breath hold protocols and controlled breathing under hypoxic conditions improve lactate threshold and performance. 
 
Oxygen Deficit 
When oxygen demand is higher than oxygen supply 
 
SpiroFIT for Recovery 
The more intense a training session or a game has been the longer the required recovery session to get back to baseline. By controlling the breath focusing on slowing down the RR and HR with various breathing protocols HRV will improve and this in turn improves the probability of better sleep which is the foundation for sustainable performance. 
 
Speed of recovery 
The faster the respiratory system recovers with respect to HR, RR, TV and MV the less energy expenditure is needed and the longer time an athlete stays in a parasympathetic state. 
 
EPOC (Excess Post-Exercise Oxygen Consumption) 
The post exercise oxygen consumption required to get back to baseline. By using breathing protocols the time to get back to baseline can be improved.