FIND YOUR UPPER LIMIT
The MBT (Maximum Breathlessness Test) measures the uppermost limit of your tolerance to breathlessness. It gives you feedback about the maximum level of breathlessness you can withstand during sport. If you use sprinting or high intensity workouts as part of your training, MBT will help you evaluate your anaerobic capacity. This is also important if you play team sports and need to improve your repeated sprint ability.
For optimum performance in team sports, it’s essential to develop a high BOLT score and a high MBT score. In the MBT, athletes should aim for a score of 80 to 100.
HOW TO TAKE THE MAXIMUM
- Exhale normally through your nose
- Pinch your nose to hold your breath
- Walk at a normal pace while holding your breath
- Count the maximum number of paces that you can walk with your breath held
- The number of steps is your MBT score
The ability to hold your breath after exhalation relies on several factors, but the main influence is your body’s chemosensitivity to carbon dioxide (CO2) and the quality of your everyday breathing. Your goal is to reach 80 to 100 paces. If your score is less than 60, there is significant room for improvement.
HOW HEALTHY IS YOUR BREATHING?
- Poor breathing — 20 to 40 paces
- Suboptimal breathing — 40 to 60 paces
- Good breathing — 60 to 80
- Excellent breathing — 80+