What is velocity-based training?

VBT uses bar velocity measured by a device to determine training load and fatigue. Instead of fixed % 1RM, load is adjusted daily based on actual velocity output.

What are the velocity zones?

Absolute strength below 0.5 m/s. Strength-speed 0.5-0.75 m/s. Speed-strength 0.75-1.0 m/s. Maximal power around 1.0 m/s for most exercises. Ballistic and speed above 1.0 m/s.

Do I need special equipment for VBT?

You need a velocity measurement device such as PUSH Band, GymAware, Vmaxpro, or Tendo unit. These attach to the barbell or athlete and measure velocity in real time.

Velocity-Based Training (VBT) Load Zone Calculator

Identify training zone from bar velocity: 0.2-0.5 m/s strength, 0.5-0.75 m/s power, above 0.75 m/s speed-strength.

Use the full interactive calculator below, or

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Velocity-Based Training (VBT) Load Zone Calculator

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Frequently Asked Questions

What is velocity-based training?

What are the velocity zones?

Do I need special equipment for VBT?