DFA alpha 1 is a heart rate variability (HRV) metric that allows tracking of the aerobic and anaerobic threshold. We explain the breakthrough potential of this new metric and how you can track your DFA alpha 1 thresholds with the AI Endurance app, Garmin and Zwift.
TLDR: In short, DFA (detrended fluctuation analysis) alpha 1 measures the noise spectrum of your heart. As you ramp up the intensity of a workout and your heart has to work harder, the kind of noise - which the value of DFA alpha 1 represents - changes. Recent research has shown that DFA alpha 1 crosses below 0.75 at your aerobic threshold [1] and below 0.5 at your anaerobic threshold [2]. For a more detailed explanation, check our in-depth blog post about DFA alpha 1.
DFA alpha 1 might prove to be a groundbreaking advancement to correctly set our training zones and track fitness. It only requires you to wear a heart rate monitor that tracks HRV (Polar H10 recommended). This way, you will be able to
Imagine being able to detect your fitness level during most activities that are hard enough to cross either threshold, without even thinking about fitness testing. This is what AI Endurance does.
You can use real time logging of HRV data as well, see for example the HRV Logger by HRV4Training (Android and iOS) or FatMaxxer (Android). Your DFA alpha 1 data is available for each activity under "View Analysis" for your past activities in the AI Endurance Dashboard.
We attempt to automatically detect your thresholds for any activity with HRV data if the ramping is sufficiently slow. For the aerobic threshold this means at least 4 min of continuously decreasing DFA alpha 1 past 0.75. For the anaerobic threshold, we need at least 6 min of continuously decreasing DFA alpha 1 past 0.5.
We also detect thresholds via clustering: a cluster threshold is the average of all pace/power values recorded during the first 30 minutes of an activity with DFA alpha 1 values close to 0.75 (0.5). Generally, cluster thresholds are more abundant than ramps.
Our AI automatically takes into account the detected thresholds from ramps and clustering for your performance predictions. No more fitness testing anxiety and fatigue - focus on your training plan and we’ll detect your thresholds automatically over time and keep your digital twin up to date.
We have also created dedicated ramp tests for cycling and running in the AI Endurance app. These make it as easy as possible for you to accurately test your DFA alpha 1 thresholds with Garmin and/or Zwift. Simply go to your AI Endurance Apps page and either
In both cases, you need Garmin Download to be connected to AI Endurance.
The aerobic threshold sets the upper bound of your Endurance training zone. Conversely, the anaerobic threshold sets the upper bound of your Threshold zone [4].
We automatically keep track of your training zones over time. As your fitness evolves, we notify you if your DFA alpha 1 data indicates an update to your zones might be warranted.
Use Zwift custom workouts to grow your FTP with a data-driven, personalized Zwift custom training plan from AI Endurance.
When it comes to excelling in endurance sports such as triathlon, running or cycling proper nutrition plays a crucial role in maximizing your performance and achieving your goals. Whether you're swimming, cycling, or running, your body requires optimal fuel to meet the energy demands of these activities. In this blog post, we'll explore the importance of nutrition in triathlon, running, and cycling, followed by an introduction to the new feature of AI Endurance which provides recommendations for daily and activity specific nutrition requirements individualized for each athlete.
by Stefano Andriolo, Markus Rummel and Iñigo Tolosa. We present a new real time feature of evaluating readiness to train based on in-activity heart rate variability (HRV) measurements during the warm up of your activity. You can use this feature in the newest version of the alphaHRV Garmin Connect IQ app at no additional cost.
Daily readiness to train is affected by many factors including sleep, illness and training load. Heart rate variability (HRV) readiness to train metrics typically rely on measurements taken immediately upon waking in the morning. We introduce an HRV readiness to train and a durability metric based on DFA alpha 1 (a1) measurements taken during exercise. These new metrics provide additional insights and do not require you to measure HRV upon waking.
