The Numbers
Don't Lie.
A 7-week pilot with an Ekstraklasa first team. Here's what the WHOOP, GPS, and physiological data showed.
at identical training loads
recovery rate (WHOOP data)
breathing rate at week 7
Ekstraklasa Pilot:
7-Week Protocol
In early 2025, AirFlow Performance ran a structured 7-week breathing protocol with a squad of 14 first-team players from a professional Ekstraklasa club. No training volume was added.
Players completed daily 10–15 minute breathing sessions integrated into warm-up and warm-down. BOLT scores were assessed at baseline and weekly. WHOOP data was monitored throughout.
Physiological strain at identical GPS outputs dropped measurably in 11 of 14 players by week 5.
Average time-to-readiness after a high-speed run improved by 27% across the squad.
8 players showed consistent HRV improvement alongside reduced resting breathing rate overnight.
How the Pilot Progressed
BOLT scores recorded. Diaphragmatic breathing introduced. 10 min daily sessions in warm-up. Players reported awareness of breathing patterns within 48 hours.
Breath-hold progressions introduced. AirFlow Classic trainers deployed in recovery sessions. First players report improved calmness during high-intensity intervals.
11 of 14 players show measurable reduction in physiological strain at identical GPS outputs. S&C staff notices shorter return-to-ready times in repeated sprint tests.
BOLT scores averaged 29 seconds (up from 14). Red zone time reduced by 90%. Squad BOLT variance reduced — more consistent physiological response across the group.
From the Backroom Staff
"Within five weeks we saw players recovering faster between intense blocks. Their heart rate was simply lower at the same pace. That's not a coincidence — that's physiology."
"I was sceptical. Breathing training sounded soft. But the WHOOP data doesn't lie — the physiological cost at identical workloads dropped significantly after just 7 weeks."