Here we are again for the 3-month report on BFR training outcomes. Please see both the initial and interim 6 week posts for background. I have continued with twice a week BFR sessions, each containing 6 sets of 2 minute compressions at 74% of supine limb occlusion pressure with a 2 minute active rest, all at an intensity just below the first La threshold. In other words, nothing has changed since the last report at 6 weeks. From a tolerance standpoint, the perceived effort is still high but no different from 6 weeks ago. Monitoring via HR, DFA a1 and muscle O2 desat are also similar. Instead of downloading data and replotting, here is what it looks like from various apps one can use:
Runalyze for SmO2 desat:
- The red rectangle encloses the 6 sets, with a Moxy on the L rectus femoris and a BSX sensor on the R. Excellent O2 desaturation continues as a marker for efficacy.
HR/DFA a1 via AIendurance:
- Still getting sharp drops in DFA a1 with HR spikes coinciding with each compression cycle
Lactate threshold testing:
- It appears LT1 has not changed from the initial 6 week improvement- still about 190 plus or minus.
- LT2 using the submax equation was 239 watts - also about the same as the 6 week data.
However, the 30s Wingate and the 5 minute max intervals did improve:
- Both intervals were personal bests when looked at over the last 2 years.
- Interestingly, the 5 minute max HR (average and peak) were substantially higher than during the 6 week test session:
- Generally, after training interventions, the max HR is somewhat lower and is associated with improved VO2 max and stroke volume.
- Why this did not occur here is unclear, but the power outputs were what I was focusing on.
- Even though the lactate thresholds appear similar, the story changes when it comes to critical power.
From the above article (click for the link):
Without going into a long explanation, let's get right to the equation using just the 2 components above (30s and 5 min data) - thanks ChatGPT:
I went back to the baseline and 6 week data to produce this graph:
- Although it's tapered off slightly, the improvement appears to be ongoing.
Comments:
Another 6 weeks of BFR training appears to have improved several milestones including the Wingate 30 and a 5 minute maximum power interval.
This is in the face of not doing any other HIT except for a once a week 5 minute interval in the severe domain (270-280 watts). So despite the Wingate 30 markedly increasing, there was no high intensity work done to account for that.
Critical power is a popular fitness assessment metric that is somewhat related to the maximal metabolic steady state (AKA, LT2, RCP, HRVT2, muscle O2 breakpoint, etc.). This improved both at 6 and 12 weeks.
Another factor to consider is my age😁- the late 60's. It would be unusual to see any change in fitness parameters in an already trained athlete of this age unless major interventions were done. The only intervention here was BFR. Whether any additional improvement will be seen is unclear, but I'm going to keep this regime going.
A search through the literature was done for 3 month training outcomes with BFR plus cycling or running. Nothing was found. Although this is N=1 data, I believe it is solid and would encourage those unable (either orthopedically or for other reasons), to consider this modality to improve fitness and the metabolic environment (GH, testosterone, lactate tolerance, vascular growth factors and BDNF). The BDNF is of particular interest for it's role in CNS protection and dementia prevention.
Blood Flow Restriction
BFR intro and monitoring DFA a1, SmO2
BFR in cycling II
BFR 6 week outcomes
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