Training

SpiroTiger® is a lasting commitment!

Even well heeled sporting professionals initially are limited to a couple of minutes of SpiroTiger® training at a go. Perseverance is the name of the game, and should produce rapid results. Typically one should easily achieve 2 to 5 weekly training sessions of between 15 and 30 minutes each.

You may want to define training variations, e.g. to reflect phases in your target sports activity (e.g. calm or rapid breathing depending on whether you are negotiating a long ascent or entering your final sprint).

Whatever your chosen discipline, performance improvements should become clearly visible within a few weeks after embracing the SpiroTiger® method.

Types of training Recommendation Benefit
Stamina training and fitness
Purpose: general fitness and building up basic endurance.
10–20 minutes		 1 to 2 weeks of training at average respiratory rate. Start gently, with no excessive exertion. 3 to 5 training sessions a week. Boost performance of the respiratory system. Build up basic endurance. Little stress on the cardiovascular system.
Intensive training
Purpose: boost per­ formance before the start of competition season.
15–30 minutes.		 Training at higher respiratory rates and with training variations. Every training session must feel very strenuous. 3 to 5 training sessions a week. Improved performance of the respiratory system. Improved general endurance capabilities. Improved basic endurance and coordination of the respiratory system.
Maintenance training during competition season
Purpose: maintain performance cap­ ability.
5–30 minutes, several times a day.		 Training at average to high respiratory rates. Every training session must feel very strenuous. 2 to 4 training sessions a week. No training immediately before a competition (symptoms of fatigue). Maintain high performance cap­ ability of the respiratory system. Keep up endurance capability. Keep up basic endurance. Faster regeneration.
Warm­up before competitions
2–5 minutes		 Training at high respiratory rate immediately before the start. Efficient and effective preparation of the whole respiratory system for the imminent competition.
Maintenance training during breaks in training and injury
Purpose: maintain performance capability.
20–30 minutes.		 Training at high respiratory rates. Every training session must feel very strenuous. 2 to 4 training sessions a week. Maintain performance capability of the respiratory system. Largely maintain general endurance capability. Largely maintain basic endurance. Make it easier to start training again after a break.
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