A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of your athlete performance – metabolic profile, instead of just one number.
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Functional Threshold Power (FTP) is the highest power you can sustain for about 60 minutes. It’s a key metric used by cyclists, runners, and rowers to measure fitness. Functional Threshold Power or FTP essentially measures your threshold power in a functional context.
You can get to know your functional threshold power via a FTP test. A common way to test FTP is by performing a 20 minute all out effort.
You can calculate functional threshold power by multiplying your 20-minute power by 0.95. In other words: FTP is 95% of your 20 min power. Here’s the functional threshold power formula:
FTP = 20 minute average wattage * 0.95
A good functional threshold power depends on your gender, weight, age and should match with your desired fitness level. An FTP chart can give you a rough idea on whether your FTP is good or bad.
| MALE | <50 kg | 51-55 kg | 56-60 kg | 61-65 kg | 66-70 kg | 71-75 kg | 76-80 kg | 81-85 kg | 86-90 kg | 91-95 kg | 96-100 kg |
|---|---|---|---|---|---|---|---|---|---|---|---|
| World Class | 302 | 320 | 351 | 381 | 411 | 441 | 471 | 502 | 532 | 562 | 592 |
| Exceptional | 276 | 292 | 320 | 347 | 375 | 402 | 430 | 457 | 485 | 512 | 540 |
| Excellent | 249 | 264 | 289 | 314 | 338 | 363 | 388 | 413 | 438 | 463 | 488 |
| Very good | 220 | 233 | 255 | 277 | 299 | 321 | 343 | 365 | 387 | 409 | 431 |
| Good | 193 | 205 | 224 | 244 | 263 | 282 | 302 | 321 | 340 | 360 | 379 |
| Moderate | 164 | 174 | 191 | 207 | 224 | 240 | 256 | 273 | 289 | 306 | 322 |
| Fair | 138 | 146 | 160 | 173 | 187 | 201 | 215 | 229 | 242 | 256 | 270 |
| Untrained | 111 | 118 | 129 | 140 | 151 | 162 | 173 | 184 | 195 | 206 | 218 |
Scroll Right to see the full table
| FEMALE | 0-50 kg | 51-55 kg | 56-60 kg | 61-65 kg | 66-70 kg | 71-75 kg | 76-80 kg | 81-85 kg | 86-90 kg | 91-95 kg | 96-100 kg |
|---|---|---|---|---|---|---|---|---|---|---|---|
| World Class | 268 | 284 | 311 | 338 | 365 | 391 | 418 | 445 | 472 | 499 | 525 |
| Exceptional | 243 | 258 | 282 | 307 | 331 | 355 | 380 | 404 | 428 | 453 | 477 |
| Excellent | 219 | 232 | 254 | 276 | 298 | 319 | 341 | 363 | 385 | 407 | 429 |
| Very good | 192 | 204 | 223 | 242 | 261 | 280 | 300 | 319 | 338 | 357 | 377 |
| Good | 167 | 177 | 194 | 211 | 228 | 244 | 261 | 278 | 295 | 311 | 328 |
| Moderate | 141 | 149 | 163 | 177 | 191 | 206 | 220 | 234 | 248 | 262 | 276 |
| Fair | 116 | 123 | 135 | 146 | 158 | 170 | 181 | 193 | 204 | 216 | 228 |
| Untrained | 92 | 97 | 106 | 115 | 124 | 134 | 143 | 152 | 161 | 170 | 179 |
Scroll Right to see the full table
Before you start to interpret your FTP test results, it’s important to understand the origin of FTP. This enables you to see FTP for what it is, and what it isn’t.
Let’s have a look at what science tells us about interpreting FTP test results.
As you’ve learned in the video, functional threshold and lactate threshold (or anaerobic threshold) are not the same. While both FTP and lactate threshold try to describe the highest intensity at which lactate does not accumulate, the difference is in the way you measure it.
FTP is measured in a power-only test, while the lactate threshold test is often a ramp test in the lab, using blood lactate samples. As a result the anaerobic lactate threshold (also known as LT2) is not exactly the same as FTP.
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Literature:
Functional Threshold Power as an Alternative to Lactate Thresholds in Road Cycling (2022)
Functional Threshold Power Is Not Equivalent to Lactate Parameters in Trained Cyclists (2021)
Is the Functional Threshold Power a Valid Surrogate of the Lactate Threshold? (2018)
Functional Threshold Power in Cyclists: Validity of the Concept and Physiological Responses (2018)
The same is true when comparing FTP with Critical Power. Although FTP and Critical power might both aim to find the intensity that you can maintain for a long amount of time, the exact definition and test differs.
The most straightforward difference is that FTP is measured in a single 20 or 60 minute effort, while Critical Power takes multiple efforts on the power-duration profile into account. Learn more about Critical Power (CP), power-duration curves and the physiology behind critical power in our webinar.
Literature:
Do Critical and Functional Threshold Powers Equate in Highly-Trained Athletes? (2021)
Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cycling (2021)
What if you compare Functional Threshold Power with the ventilatory threshold, also known as VT or VT2? By now you start to see the pattern. In a study with 46 cyclists, FTP power turned out to be significantly higher than power at the ventilatory threshold.
Literature:
Last but not least, as the video shows, Functional Threshold Power and Maximal Lactate Steady State are not the same. Again, they may both try to describe the highest intensity at which lactate does not accumulate, the difference is in the way you measure it. In fact, MLSS is the only test that actually measures the highest intensity at which lactate remains in steady state.
Literature:
Functional threshold power is not a valid marker of the maximal metabolic steady state (2022)
GCN: “There’s not a strong physiological basis to your FTP.”
FTP is the highest power that you can sustain for about 60 minutes, which is often measured by taking 95% of a 20 minute FTP test. That’s what it is: the highest average power in a test.
The test result itself doesn’t tell you anything about how your FTP power is composed. In fact, FTP is a combination of aerobic and anaerobic power. So it’s not 100% aerobic nor 100% anaerobic.
GCN: “You can produce your FTP in different physiological ways. It doesn’t tell you anything about race winning moves”
One athlete may have a 90% aerobic and 10% anaerobic energy contribution, while another athlete may have a totally different mix. Moreover, an athlete can have a certain combination of aerobic and anaerobic energy contribution on day 1, and a different one on day 2.
Learn more about the contribution of aerobic and anaerobic energy systems on your FTP in this video:
That brings us to the limitations and possible alternatives. Here are the 3 biggest limitations of FTP, with an easy to perform alternative.
When FTP increases, you can’t say you increased aerobic- or anaerobic power. You simply don’t know.
In fact, an increase in FTP could be a combination of a decrease in anaerobic power and an increase in aerobic power.
Moreover, for many athletes, increasing FTP might not be the goal to pursue anyway.
The INSCYD Power-Performance Decoder test is a perfect alternative for the FTP test, since it also only requires a power meter (cycling) or GPS watch (running). However, instead of giving you one single FTP metric, you get a full 360 metabolic profile. Continue reading to learn more about the test and test results.
FTP tells you something about your 20 minute (or 60 minute) time trial performance. However, most races are much longer and/or won after an attack or sprint.
If your races are longer, then your performance highly depends on the carbohydrate vs fat energy contribution. If two athletes have the same FTP, but one is able to produce the power with a higher energy contribution from fat, then this athlete has a big advantage over the other athlete in endurance events.
The INSCYD Power-Performance Decoder test shows exactly what the energy contribution is at any given exercise intensity:
Learn more about fat combustion and carbohydrate combustion.
If your races include accelerations like attacks and sprints that far exceed the FTP intensity, then you should look at how long you can maintain a certain intensity above FTP. It’s equally important to know how well you’re able to recover fast from an attack.
Contrary to the FTP test, the INSCYD Power-Performance Decoder test shows both these functions. The good part: you only need to perform 4 all-out efforts, using a power meter (cycling) or GPS watch (running).
Learn more about the lactate recovery and accumulation graph in our free whitepaper:
Interested in understanding the intricacies of lactate accumulation and how it affects athletic performance? Our comprehensive article and whitepaper about lactate based intervals offers valuable insights backed by scientific research. Don’t miss out on this opportunity to elevate your training knowledge.
FTP is not the most efficient and precise way to prescribe training intensities and training zones. For instance, the fat and carbohydrate combustion rate can vastly differ between athletes at 60% of FTP. The same is true for aerobic vs anaerobic energy contribution, lactate concentrations, etc. As a result, it’s not very accurate to do endurance training based on %FTP.
We created a full webinar about why you should or shouldn’t base training zones on FTP. It’s full of practical examples and easy to implement alternatives. Watch the recording for free:
The limitations of FTP are also very obvious when applying it to high intensity training and sprint training. Athletes that have a high FTP don’t necessarily produce high power values at short explosive intervals. Creating such workouts based on FTP would not make sense.
More importantly: why use an FTP test for training zones when there is a better alternative that is as easy to test? The INSCYD Power-Performance Decoder test gives you the opportunity to create training zones on the metric that matters. For instance:
GCN: “Knowing your FTP is of limited benefit for training (zones).”
If you like the convenience of FTP testing, but want more details about athlete performance, the INSCYD Power-Performance Decoder (PPD) is your solution.
Similar to the FTP test, it only requires a power meter (cycling) or GPS watch (running). You can do the PPD test on Zwift, just like the Zwift Academy team does on the GCN YouTube channel:
Perform 4 all out efforts and get a full metabolic profile, with performance metrics like:
| Parameter | INSCYD PPD Test | FTP Test |
|---|---|---|
| Equipment | Power meter or GPS watch | Power meter |
| Protocol, all out-efforts | 20sec, 3min, 6min, 20min | 20-60min |
| Training Zones | Based on metabolic parameter | Based on FTP |
| Anaerobic Threshold | MLSS | FTP |
| VO2max (maximum aerobic power) | ✓ | x |
| VLamax (maximum anaerobic power) | ✓ | x |
| FatMax (intensity at which the most fat is burned) | ✓ | x |
| Fat and carbohydrate utilization at any intensity (kcal/h and g/h) | ✓ | x |
| Lactate accumulation rate at high intensities | ✓ | x |
| Lactate recovery rate at low intensities | ✓ | x |
| Scientifically validated | ✓ | x |
The PPD is as accurate as a lab test, according to an undercover test and scientific publications:
“Correlations between power output at the MLSS derived from laboratory and INSCYD athletic performance software was very strong.”
“No significant differences were found between laboratory and INSCYD athletic performance software derived V̇O2max values for absolute and relative.”
Stop relying on FTP testing only and integrate the latest sport science and data-driven training approach. INSCYD is here to help you avoid falling behind.
As a coach or lab professional, you now understand the limitations of traditional metrics like FTP in revealing the full athletic potential. INSCYD’s Power-Performance Decoder offers a groundbreaking alternative, providing a comprehensive metabolic profile that goes beyond just numbers.
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With an INSCYD performance projection, you can show your athletes exactly how much their FTP (or any other parameter) changes when they increase their VO2max (or any other parameter) by say 5%. In our experience, that is exactly what motivates athletes to stick to a training program and retest more frequently. The performance projection (dashed…
As the INSCYD community grows, so does our team. We are happy to welcome track and field sprint expert, Brijesh Lawrence OLY. Introduction Brijesh Lawrence OLY Brijesh started running when he was 5, but noticed his Olympic potential when he studied at Doane University. He soon became a 100m & 200m specialist, winning a bronze…
In this webinar we are going to take a close look at using anaerobic threshold / FTP for prescribing training intensities. What might be the possible limitations and most common errors in using anaerobic threshold / FTP as the sole performance benchmark? Watch the webinar: Agenda: The physiological definition of anaerobic threshold Intensity in competition…
This case study is about a National Cross-Country (XC) Skier who is not able to keep up with his teammate during training and racing. Field observations and lactate measurements seem to indicate he needs to improve his aerobic energy system, but this turns out to be a false assumption. COMPARING 2 CROSS COUNTRY SKI ATHLETES:…
Discover how to measure VO2max without visiting a professional lab, utilizing field tests, sports watches, or online calculators. This article explains different ways to measure your VO2max without requiring expensive lab equipment. Let’s explore these methods and their precision in calculating your VO2 max. Image: INSCYD Partner COSMED Spread the knowledge! Share this article with…
Improving your VO2max or increasing your threshold is a time consuming process that we talk about all the time. Not this time. In this article we share 3 training tips that will increase your triathlon performance in a time efficient manner. Are you looking to increase your triathlon performance? Or maybe even preparing yourself for…
Diagnostics national coach Alexander Törpel (m.) works with fellow coaches Norbert Warnatzsch (l.) and Bernd Berkhahn (r.) at the Magdeburg federal base in Magdeburg. Digitization is also inevitable in the sport of swimming. In the field of sports science, it is now advancing particularly quickly in Germany since Dr. Alexander Törpel was appointed national coach…
Together with former professional cyclist and INSCYD user Peter Pouly, we talk about the future of cycling training and how that affects endurance coaches and their business. Peter is a former professional cyclist (5x National Champion Cross-Country Mountain Bike, 5x winner Haute Route Alps, 1x winner La Marmotte) and now works as a Directeur Sportif for…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
AI in sports has become a hot topic, with many coaches concerned about the impact of advanced technologies like ChatGPT on coaching. This article addresses these concerns and demonstrates how coaches can not only stay relevant but thrive in the age of AI. Discover 3 strategies for integrating ChatGPT and other AI tools into your…
We are happy to announce that from now on, heart rate is integrated into our training zones. That means you can now describe a FatMax training zone – or any other training zone – based on heart rate. Image: INSCYD partner Triathlon Training Academy In the past, INSCYD training zones were described based on speed…
Mountain biking is significantly different from road cycling – you can’t just use the same training prescription. Elite coach Janis Musins reveals how he transformed Martin Blums from a rank around 50 to an impressive 11th place on the World XC ranking, using INSCYD performance software. Spread the knowledge! Share this article with your fellow…
Scientists and coaches are openly questioning the importance of the most well-known performance metric in endurance sports – VO2max. This article answers whether VO2max actually matters for your sport performance. Let’s dive right into it! Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others…
1) The metabolic origin of the anaerobic threshold. It is one of sports most used terms when it comes to endurance performance and the most important benchmark value. However, most people do not understand what it is and why it even exists. 2) Athlete performance profiling – beyond critical power testing. Critical power testing has…
This webinar will teach you how to use a holistic approach, utilising biomechanics, aerodynamics, training and nutrition to tremendously increase the performance of a triathlete in no time. Learn how to use real world biomechanical analysis, nutrition strategies and efficient training programs to maximize value of your coaching and bike fitting service. High Performance Expert…
Understanding VO2Max: What Is It and How It Affects Athlete Performance In the realm of endurance sports, understanding performance data and metrics is vital. A common question that emerges among athletes is “what’s your FTP?” or even more specific: “what is your power-to-weight ratio?”. However, both FTP and power-to-weight ratio are heavily dependent on a…
Join us for an exclusive webinar where we’ll delve into the secrets behind Team Sportforum‘s success in the ‘Rad-Bundesliga’ opener in Schweigen. Guided by Luke Derksen, Head of Performance, we’ll discuss the strategies and methodologies employed to elevate the team to the status of the best amateur cycling team in Germany. Learn from their real-world experiences…
Not sure which software to use for analyzing lactate tests in your human performance lab? Checkout this comparison between Mesics (LC lactate) vs INSCYD, and decide which tool fits your lactate- and spiroergometry diagnostics lab best. To prevent confusion: Mesics is the company name. Their product is called Winlactat. Soon the product name will change…
Some refer to zone 3 training as sweet spot training while others call it the grey zone. This article reveals what zone 3 training is and when you should or shouldn’t implement it into your endurance training program. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below…
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 1). Watch the webinar: Agenda timestamps: [02:55] What are training zones and what are they used for: benefits and downsides [11:10] Examples of training zones in different sports and countries [19:40] Translating training zones to real life training: the challenges with…
FatMax: definition, training (zone) and exercise test Whether you like cycling, running or any other endurance exercise: knowing your FatMax zone will enable you to train your fat oxidation and boost your endurance performance. This blog contains everything you need to know about FatMax. From theory to practical application. Let’s dive right into it! WHAT…
Whether you are an athlete, a coach, a national federation or a lab: starting to use INSCYD is easy and affordable. In this blog we briefly sum up what is necessary to join INSCYD. You are an athlete? Read how you can schedule your first INSCYD test! You are a coach or lab? Read what…
Just because INSCYD is well accepted in cycling – with partners like Team Jumbo Visma, Movistar and Alpecin-Fenix – doesn’t mean INSCYD is limited to cycling. In fact, the first INSCYD license purchased ever was in swimming – via the French Institute of Sports INSEP. If you are a coach, test lab or federation, who…
You’ve been told you need to train 15, 18 or even 20 hours a week to qualify for the Ironman World Championships. You’ve been told that you had to want it so badly that you had to devote your entire life to it – let alone your family and professional commitments. And although yes, the task is…
Tabata workouts, a type of high-intensity interval training (HIIT), are named after Dr. Izumi Tabata, who compared the effects of these intervals to moderate-intensity endurance training in a scientific publication (1996). The original Tabata workout only takes 4 minutes and boosts your VO2max and anaerobic capacity. Check out our in-depth guide on understanding and improving your VO2max.…
In this use case, coach and sport scientist Florian Heck shares how he and his runners benefit from combining INSCYD software with (STRYD) running power data. Trail runner Josef. Source: Sportograf Florian Heck, coach and managing director at KickAss Sports, shares his story about testing and coaching an experienced trail runner, using INSCYD and STRYD.…
From 7-Eleven to Motorola to Saturn to INSCYD. Norman Alvis – retired Pro, multi-national champion and world record holder – has turned INSCYD to go beyond… Norman Alvis at Motorola (1994) vs Norman Alvis now Norman lives in Colorado Springs where he set a US Hour Record late in his pro career, 1997. The distance…
This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…
Yes, power has advantages over speed and heart rate. But if you want to fully exploit its potential, you need to know how your running or cycling power is composed. How much power is coming from the aerobic vs the anaerobic energy system? And which fuel source contributes most to your power output? In this…
Salenstein, Switzerland. September 26th. INSCYD — the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
(Tägerwilen, Switzerland, 2nd September 2019) –Double Olympian Brendan Reilly joins INSCYD to develop partnerships with coaches and athletes worldwide INSCYD — the world’s most advanced software for performance analysis — has announced the appointment of double Olympian Brendan Reilly as its new Partnerships Manager. Reilly, who competed at Olympic level in high jumping for over…
Lift heavy is the number one tip that all female athletes in perimenopause and beyond can take on to stay strong and play to their best. Eat more protein is another. But what about those endurance goals that we love training for? How do you balance “going long” with doing strength and intensity? How do…
Polarized training began as an observation of how elite endurance athletes train: 80% at low intensity, 20% at high intensity. But is polarized training better than pyramidal training for you? Let’s find out! Knowledge is power in the world of athletic training. By sharing this comprehensive article on polarized and pyramidal training, you’re empowering your…
With the arrival of affordable running power meters like Stryd, power has become an important metric in running over the past years. Now it’s time to unlock the power of your running power meter. Previously, power was only a number expressing your output. Today INSCYD links this running power to your individual physiology. The result:…
Are you looking for a way to boost your performance as a coach or athlete? Then you need to consider performance testing. In this article, we’ll cover the top 3 reasons why the best coaches use metabolic testing, whether you’re working with a professional or amateur athlete. What is performance testing? Before we dive into…
Chris Case and Trevor Connor of Fast Talk Laboratories performing an INSCYD test Salenstein, Switzerland / Boulder, Colorado, USA At INSCYD we celebrate all our new partnerships, and this is one we cannot keep to ourselves. We are happy to announce our new partnership with Fast Talk Laboratories! About Fast Talk and Fast Talk Laboratories…
Mathieu Heijboer – Head of Performance at World Tour Cycling Team Jumbo-Visma is presenting on how he used INSCYD metabolic profiling to coach his athletes in the most successful campaign of the team – 2019. Mathieu shows example test protocols his team uses along with example results. He then dives into how he uses the…
How often should you do an exercise test? And maybe even more important: when should you do such a sports performance physiology test? Read it in this blog or click here to start listening to the podcast! In the Faster Podcast by FLO, Sebastian Weber talks about how often athletes should perform a metabolic test…
Exercise Physiologist Tero Joutsen, PhD, rideson the treadmill during a 30min constant load test – the gold standard for validation of the maximum lactate steady state (AKA anaerobic threshold / FTP) Advertising claims are often designed to make more out of products than they actually are. INSCYD’s Power-Performance Decoder (PPD) software doesn’t have a claim.…
VO2max intervals are a type of HIIT training that specifically aim to improve aerobic power (VO2max). Although many workouts increase VO2max aerobic power, VO2max intervals are often considered to last about 5 minutes. But why? Here’s how to create individually tailored VO2max intervals that work best for you. Spread the knowledge! Share this article with…
Watch the webinar where Sebastian Weber, who is the project leader of INSCYD will share insights on effective but uncommon strategies to increase triathlon performance. Learn how to increase your swimming economy, optimize your carbohydrate intake, improve your running economy and more. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
In this blog, Sport Scientist Dylan Lindsey shares how he coached Sarah Gigante towards the National TT Championships. He specifically dives into the benefits of using the Lactate: Recovery & Accumulation graph. Ready to learn how to become a national TT champion? Let’s start! Sarah Gigante: National TT Champion 2021 After a long hiatus from…
Over-under training is a type of interval training that alternates between intensities above the anaerobic threshold or FTP and those below it. The primary objective is to accumulate fatigue and lactate during the “over” interval and then efficiently clear it during the “under” interval. But how can coaches ensure they’re getting the intensities just right…
Join Sebastian Weber, Founder of INSCYD, and Reinout Van Schuylenbergh, an esteemed coach with over 30 years of experience in endurance sports, as they impart invaluable knowledge on leveraging state-of-the-art training methods to maximize your endurance training. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
Peter Sagen in Gent-Wevelgem 2018 The spring Classics season is already finished, a moment that always leaves cycling fans with a bit of sadness in their hearts. But for INSCYD and team BORA – hansgrohe the first quarter of the year has been a blast. Watching Peter Sagan winning his first Paris-Roubaix wearing the World…
INSCYD’er and short distance runner Vanessa Scaunet during the European Championships Indoor, Torun 2021. More and more running coaches use INSCYD to create better training programs and race pacing for their athletes. This blog covers the story of Vanessa Scaunet, who was able to switch her running goal from a 2k cross country to an…
In this podcast, Colby Pearce and Sebastian Weber talk about the magic of cycling: having a strong aerobic metabolism that burns the lactate, produced by the (anaerobic) glycolytic metabolism. Are you able to recover from repeated accelerations? Colby Pearce during the podcast: “The glycolytic metabolism produces lactate – and a well trained aerobic metabolism consumes…
In the previous blog we talked about the importance of knowing fundamental running metrics like VO2max, VLamax, Fat combustion and Carbohydrate combustion. We saw how knowing those metrics makes you a faster runner instantaneously. In this blog we’ll show you how knowing your lactate accumulation and recovery will optimize interval training. How VO2max and VLamax…
Join Benjamin Tilus, National Champion Coach and Founder of XLR8 Performance Lab, as he demystifies the art of race preparation with the revolutionary “hourglass” model. This transformative approach has been pivotal in securing the US National title and has the potential to redefine endurance training across sports. Join us for this transformative session and equip…
Although running, cycling, triathlon – and the majority of other sports – are still performed outdoors, indoor training and (remote) indoor testing are both very popular. Even in the professional world, the digitalization of training software and performance analysis tools are common practice. But take two digital platforms (let’s say INSCYD and Zwift), blend them…
James (39) is self-employed, working long hours and having to fit training in around his demanding physical job. His results had plateaued and he was finding it difficult to structure his training and balance his work/life commitments. As a result, he was struggling to improve his performance enough to warrant the time and energy necessary…
High-Intensity Interval Training, or HIIT is a popular training method among athletes, including cyclists and runners, who want to make the most of their training time. In this article, we bring you the top 5 HIIT workouts for endurance athletes and guide you on choosing the training methods that suit your needs the best. By…
Zone 4 training, also known as threshold training, is used by the world’s best triathletes and marathon runners. But the true training effect of zone 4 training is not as straightforward as many coaches and athletes think. This article covers the science and practical applications of zone 4 training. Spread the knowledge! Share this article…
Lactate accumulation & recovery Accumulation of lactate is associated with fatigue and time to exhaustion during hard exercise. The time an athlete needs to recover from such an accumulation and the intensity he or she can handle during this are crucial for success in some sports like cycling and football. Furthermore knowledge about accumulation and…
Increasing VO2max can be easy at first, but becomes challenging when you already have a decent training history. In this article we talk about all the advanced methods that improve VO2max. From training to nutrition. We also cover how to overcome a plateau in VO2max and common mistakes to avoid when trying to increase VO2max.…
This article covers everything you need to know about the INSCYD testing protocols, test results, testing cost and many more. Let’s start by addressing a common misunderstanding. Image: INSCYD partner Triathlon Training Academy Before we can dive into the INSCYD test, we have to understand what INSCYD is. INSCYD is a software tool that allows…
When Eliud Kipchoge crossed the finish line at the INEOS 1:59 Challenge in Vienna, he not only completed a marathon in under two hours but also shattered a seemingly insurmountable human performance boundary. What made such a feat possible? We’ve delved into the potential physiology behind the 1:59 Challenge, and the findings are astounding… To…
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is the little brother of LT2 or anaerobic threshold. LT1 may not get as much attention as LT2, but it’s still a key ingredient of famous cycling, running, and triathlon training methods. This includes Polarized training, Pyramidal training and the Norwegian Method. This article…
Florian Wellbrock has continued to make waves in the swimming world with his recent achievements. He pulled away for an 18.7-second win in the Open Water 10K at the World Championships, showcasing his dominance in the sport. This win was Germany’s second in two 10K races in Fukuoka, marking a significant milestone for the country…
The way training zones are determined and used hasn’t changed for decades, as if nothing happened in sport science lately. It’s time to throw them out of the window and start creating training zones that actually matter. Let’s start right away. TRAINING ZONES MOST COACHES USE – AND WHY IT’S TIME FOR A CHANGE Currently,…
Power output recorded in training and racing isn’t separated from the physiology of the athlete. In fact, the power output one sees on his powermeter are actually created by the physiology of the athlete. INSCYD’s Power-Performance Decoder (PPD) is the first tool ever to combine field- and lab data, it enables coaches to see,…
Werden ChatGPT und andere KI-Tools den menschliche Coach ersetzen? Hier sind 3 Möglichkeiten, wie man neue, innovative Technologien nutzen kann und sich gleichzeitig unersetzlich macht. Facebook Twitter LinkedIn Reddit Email Trainerwissen vs. ChatGPT Bevor wir uns mit den spezifischen Coaching-Qualitäten von ChatGPT befassen können, ist es wichtig zu verstehen, woher es sein Wissen bezieht. Laut…
This article talks about the differences between a training platform like TrainingPeaks and INSCYD performance software. We also show how teams like Alpecin-Deceuninck combine both tools to prepare their pro athletes for key races. *Although we compare INSCYD with TrainingPeaks, the same is true for other training platforms like Today’s Plan, AZUM, etc. Prefer watching…
Whether a VO2max of 50 is good depends on your age and gender. Moreover, while average VO2max values tell you something about your health, athletes should compare their VO2max with other athletes, not the general population. That’s why in this article we provide numerous VO2max comparison charts, based on age and gender, for both athletes…
Are you still using Jack Daniels’ running formula to determine athlete VO2? Are VO2max and anaerobic threshold the only metrics that you test for? Is your high VO2 athlete not winning all races? Then this article gives you the missing piece of the puzzle! Ben Tilus, National and State Champion coach in track and field…
In collaboration with renowned coach Frank Pike, we share why and how recreational athletes and age groupers benefit from using INSCYD. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence. Facebook Twitter LinkedIn Reddit Email The challenge of…
Many labs and coaches use lactate threshold graphs to measure progress in their athletes. However, when analyzing a lactate threshold chart, it’s important to know exactly which factors cause a shift in the lactate curve. After reading this article, you will understand why a right shift in the lactate curve can be a bad thing.…
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of …
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
Lactate testing becomes increasingly interesting once you understand the full mechanism behind it. Fortunately, more and more coaches and athletes understand what lactate is NOT: a waste product. Now it’s time to make sure you fully understand what it is!
Can you compare indoor lab tests with outdoor field test? The comprehensive results of a complete physiological assessment can help you to plan your training sessions and nutrition more effectively. It’s a necessity for elite runners and it’s even a good idea for recreational runners that are training for a specific time in an upcoming…
Salenstein, Switzerland / Leipzig, Germany. July 7th, 2022 INSCYD and CANYON//SRAM have signed a partnership agreement. INSCYD becomes the official performance software supplier of the women’s cycling team CANYON//SRAM. With fifteen riders from eleven different countries, CANYON//SRAM Racing is home to a diverse group of highly ambitious women. The team is currently racing the Giro…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
McCutchen going sub-5 and improving his Ironman bike split by more than 10 minutes in just 12 months Going sub-5 for the bike leg of an Ironman is a true milestone. Getting even faster after this benchmark is clearly harder, but not impossible. Just look at age–grouper Matthew McCutchen (47) from Aliso Viejo, California. McCutchen…
In our previous article, we showed how to find out whether your runner should increase or decrease VLamax. Now it’s time to answers the final question: how to increase or decrease VLamax and How to increase VO2max in the meantime. By Benjamin Tilus Download full article in PDF Ben Tilus, National and State Champion coach…
Sind Sie sich nicht sicher, welche Software Sie zur Leistungsdiagnostik in Ihrem Labor verwenden sollen? Werfen Sie einen Blick auf diesen Vergleich zwischen Mesics Winlactat (LC-Laktat) vs. INSCYD und entscheiden Sie, welches Tool am besten zu Ihrem Laktat- und/oder Spiroergometrie-Diagnostiklabor passt. Um Verwirrungen zu vermeiden: Mesics ist der Firmenname. Ihr Produkt heißt Winlactat. Bald wird…
In the 2023 Tour de France, Jasper Philipsen, riding for the INSCYD partner Alpecin-Deceuninck team, has demonstrated his sprinting prowess by securing four stage wins and six podium finishes. Philipsen’s victories don’t stop there. He has been utterly dominant in the 2023 Tour de France, especially in the bunch sprints. Here’s what it takes to…
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