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Finding your threshold

Basic info First use Warming up Threshold testing Threshold analysis

Now, let’s find your threshold. The threshold test is all about measuring your performance and figuring out your zones. How good are you, and where should you focus your training?


Before the analysis

Before the analysis, make sure that you have completed all the steps of the test, and that your recording is saved correctly.

Before you begin to train with GRASPOR you need to analyse your threshold test to determine your Muscle Oxygen zones. You can do this by identifying the drop-points on your graph. 

Below we will go through two ways to analyse your threshold test. Firstly, there are 10 tests that you can compare your own to, and work from there. Secondly, there is a guide on how to identify your drop-points by looking at the graph. 

Analyse your test

To help you get a better understanding of how to identify the drops in your graph, we have 10 examples below. You should find the graph that resembles your own the most and use that as a guideline. You still need to sit down with your own graph and determine the drop points.

The laps or intensity changes are marked with the lap marker, the white dotted line. The drops are marked with a blue line.

How to determine your zones

If you want to try to determine your zones on your own, use this guide to help you figure out where your drops are and what they mean.

The white vertical lines signify a drop from one zone into the next one, while the horizontal white lines are the Muscle Oxygen stabilisation within a zone.

When you begin the test, it is normal to see a drop and then a slight rise in your Muscle Oxygen, before it settles on a steady level. This is not your first drop, but your Muscle Oxygen stabilising.

Zone 1

Your zone one is everything above your first drop. In this example, the first drop comes around 62%, which means that this athletes zone 1 is everything above 62%.
Once the muscle oxygen drops you move from one zone to another.
Depending on your fitness and the intensity at which you started the test, zone 1 could stretch over 1-2 steps.

Zone 2

The second horizontal line in the example signifies another drop, which means the athlete has entered zone 2. The Muscle Oxygen clearly stabilises, before dropping once more.

Zone 3

This next drop signifies your transition from zone 2-3. The drop will typically be larger than that from zone 1 to 2, but it will still stabilize during the 4-minute step.

Zone 4

Next time you see a drop, it will indicate you have reached your Muscle Oxygen threshold.

It is easy to determine your zone 4, as this is the last step where your Muscle Oxygen will stabilise.

Zone 5

The next time your Muscle Oxygen drops is the switch from zone 4 to 5. During Zone 5 your Muscle Oxygen will not stabilize but continue to decrease.

What’s next?

Once you have determined your drops, and Muscle Oxygen zones you are ready to start GRASPORING.

To make sure you always train correctly we recommend that you repeat the test every 6-8 weeks.

If you’re having trouble finding your Muscle Oxygen threshold zones, send us a screenshot of your test with lap markers and we will help you!