Episode 15 : Zone Warfare: FTP vs. VMA. Are You Training in the RIGHT Zone? 🧬

Episode 15 : Zone Warfare: FTP vs. VMA. Are You Training in the RIGHT Zone? 🧬💬 Got a question or feedback? Write us at: [email protected]☕ Buy a Gel Caf for Lactate to support the work:⁠ https://ko-fi.com/lactate⁠⁠⁠⁠Summary: Stop chasing a "magic number" that may not represent your physiology and start building a resilient engine by understanding the distinct roles of your metabolic threshold and aerobic ceiling. Functional Threshold Power (FTP) is not simply your "hour power," but the physiological steady state where lactate production matches clearance, heavily reliant on MCT transporter density and mitochondrial efficiency. Conversely, Maximal Aerobic Velocity (VMA) targets the severe domain to maximize cardiac output and trigger rapid mitochondrial biogenesis via AMPK signaling, raising the absolute roof of your performance. To optimize training, diagnose your profile with a 3-minute and 30-minute field test, then execute targeted blocks: extend your TTE with threshold intervals like 4x8 minutes at 98-103% FTP, or raise your VO₂max with 5x4 minute repeats at 110-120% FTP. Remember that VMA values are highly protocol-dependent, so consistency in testing is vital for accurate prescription. Real-world dominance requires mastering both systems, much like Tadej Pogačar, who combines a massive threshold for long climbs with explosive VMA-level power for decisive attacks.Keywords: ftp, vma, vo₂max, lactate threshold, polarized training, mitochondrial biogenesis, anaerobic speed reserve, cycling power, endurance physiology🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Borszcz, F. K., Tramontin, A. F., & Costa, V. P. (2018). Is the functional threshold power interchangeable with the maximal lactate steady state in trained cyclists? International Journal of Sports Medicine, 39(10), 737-742. https://doi.org/10.1055/a-0645-9333Burnley, M., & Jones, A. M. (2018). Power-duration relationship: Physiology, fatigue, and the limits of human performance. European Journal of Sport Science, 18(1), 1-12. https://doi.org/10.1080/17461391.2016.1249524Poole, D. C., & Jones, A. M. (2017). Measurement of the maximum oxygen uptake Vo2max: Vo2peak is no longer acceptable. Journal of Applied Physiology, 122(4), 997-1002. https://doi.org/10.1152/japplphysiol.01063.2016Rosenblat, M. A., Perrotta, A. S., & Vicenzino, B. (2019). Polarized vs. threshold training intensity distribution on endurance sport performance: A systematic review and meta-analysis of randomized controlled trials. The Journal of Strength & Conditioning Research, 33(12), 3491-3500. https://doi.org/10.1519/JSC.0000000000003359Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 5(3), 276-291. https://doi.org/10.1123/ijspp.5.3.276Valenzuela, P. L., Muriel, X., Torres-Peralta, R., et al. (2023). Functional threshold power is not a valid marker of the maximal metabolic steady state. Journal of Sports Sciences, 41(10), 941-949. https://doi.org/10.1080/02640414.2023.2176045Voices generated by artificial intelligence from the scientific report produced by the Lactate team.