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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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…
Here’s how to increase your fat combustion, be less dependent on precious carbohydrates and sustain a higher exercise intensity for a longer amount of time. These 3 tips talk about what to avoid in training, what (not) to eat and your overall long term training goal. PS you can also download the tips in PDF.…
This webinar covers everything you need to know about swimming performance tests. From the test (protocol) itself, to the results and application. Alexander Törpel (Head of Diagnostics – German Swimming Federation) talks about the application of test results in training. You’ll get unique insights into the (longitudinal) development of performance metrics, of 2 Professional National…
Triathlons are not won while swimming, but can easily be lost in the swim. By understanding your athlete’s physiological response, you learn how to tackle the swim and what to do in training. This boosts confidence and performance, which unlocks race benefits you and your athletes never knew existed. BONUS: Olympic Triathlon Paris use case.…
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…
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
Are you still using training zones based on a percentage of FTP, Anaerobic threshold or fixed lactate concentrations? Do you get the feeling that two athletes training in the same zone don’t show the same adaptation to the same training? If this sounds familiar then it is time for a change! https://youtu.be/hZELSARsJtA With INSCYD’s new…
DATE: 16 October | 5:00 PM CEST VLamax: how to measure using submaximal efforts Explore a new method to measure VLamax using submaximal efforts. This approach offers an alternative to traditional sprint-based methods by addressing key challenges, making it practical and reliable for coaches and performance labs. arrow-icon-down Book a Free demo arrow-icon-down download whitepaper…
“While everyone is obsessed with power data, INSCYD enables me to go beyond the superficial and understand my body better.” Cyclocross professional Eli Iserbyt shares what he learned from INSCYD and how he puts this into practice. Cyclocross professional Eli Iserbyt shares his INSCYD experience (photo: PhotopressBE) What triggers a 6x Belgian champion, 3x European…
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:…
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…
INSCYD is known for its partnerships with national federations and professional teams. However, small-scale (one-man) coaching businesses and their amateur athletes can also significantly benefit from INSCYD. This article covers common reasons why (part-time) coaches are hesitant, but extremely successful once they start using INSCYD. Consider a typical athlete who trains slightly more than 5…
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…
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…
Power vs. Duration respectively Speed vs. Duration analysis has a long history in sport science.Power-Duration relationships have become very popular and also very useful in managing training & performance in endurance sports – particularly in cycling. It provides a relatively easy way to get an idea of the performance of an athlete. Watch the webinar:…
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…
(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…
You can have a VO2max well above 70ml/min/kg, but still perform below expectations. You could even find yourself having a low anaerobic threshold (or FTP) and a low FatMax. That is because a high VO2max alone is not good enough. Here’s an example of a professional cyclist. By Sebastian Weber Swedish cyclist Hannes Bergström Frisk…
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…
In the quest for Olympic glory, USA Triathlon’s Project Podium has partnered with INSCYD, a leader in exercise physiology analytics, to revolutionize the training of America’s top young male triathletes. Head Coach Parker Spencer shares insights into this groundbreaking collaboration, aiming to turn potential into podiums at the 2028 Los Angeles Olympics. Watch Parker Spencer…
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…
Sebastian Weber reently gave 2-day workshop in Munich about Energy metabolism diagnostics – and how to apply it in training. In attendance were national ski coaches looking to expanding their knowledge. The event was organized by INSCYD partner, the German Ski Association. Do you want to have an inside look at what the national coaches…
INSCYD College: Bridging the Gap Between Sports Science and Real-World Training https://inscyd.com/wp-content/uploads/2024/09/Vmake-AI-Thumbnail-6.mp4 The role of a coach has evolved, requiring a much wider skill set. Today’s coaches need to master communication, understand psychological aspects, develop tactics and pacing strategies, and even handle business development to market their services effectively. With so many areas of expertise…
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”,…
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…
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…
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…
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. By Loek Vossen Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper…
The highest VO2max ever recorded is by Junior World Champion Oskar Svendsen. He scored a whopping 96.7 ml/min/kg. Could he beat a multiple Tour de France winner? A recent scientific study by Dr Reinout Van Schuylenbergh answers this question, using the INSCYD software. The results will surprise you. Join our exclusive webinar to uncover the…
THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION Exclusive webinar revealing the physiological secrets of Tour de France champions. Learn how to interpret and apply metabolic data to elevate training, boost performance, and develop winning talent. arrow-icon-down Learn more about INSCYD No More Guessing! Get a 360° Metabolic Profile of Athletes…
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…
Dan Lorang talks about how he uses metabolic data of his athletes to create more efficient training programs: Performance Management at Team BORA-hansgrohe Assessing athletic performance in the field and in the lab Apply results to daily training programs Apply results to daily training programs The Presenter Dan Lorang is one of the most successful…
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…
Leistungsdiagnostik 4.0 Wir wollen in allen Bereichen des Trainings auf dem neuesten Stand der Technik sein. Wenn es aber um die Ausdauerleistung geht arbeiten die meisten Trainer mit herkömmlichen Laktatstufentests. Einer mehr als 30 Jahre alten Methodik. Wie passt das zusammen? Dabei ist der Fortschritt längst in der Ausdauerdiagnostik angekommen. Leistungsdiagnostik findet heute da statt…
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…
Olympic gold medal winners are physiological outliers per definition. But what truly sets these elite athletes apart from others? In this article we dive into the metabolic profile of Grace Brown, who won the female individual time trial in Paris. The 32.4km course of the individual time trial (ITT) was virtually flat. As Italian’s national…
Webinar Uncommon Strategies to Improve Triathlon Performance 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. arrow-icon-down Book a Free demo About the Webinar: Maximizing triathlon performance often involves complex training schedules and high-volume sessions, which may not be…
Some of our technologies seem so ground-breaking, that it might seem too good to be true. Questions we often hear are: “how come INSCYD is able to measure the VLamax while others fail to do so?” or “How is it possible that the Cycling PPD only needs 4 all out efforts, but still results in…
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…
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…
In this webinar, we share which performance metrics make the difference in swimming, how you can measure those and how you put them into practice. Watch the webinar: Agenda timestamps: [01:29] Physiological testing in swimming: which metrics are of interest? [02:40] VO2max – Maximum aerobic performance. How to test VO2max without measuring it during the…
Iceland is often associated with geysers, volcanoes, cold water and a generally hostile landscape. Although it’s an island, you hardly think of Iceland as a swimming country or destination. But even this remote country, home to more than 300,000 inhabitants, has its own swimming federation – the Sundsamband Íslands, SSÍ. And its swimmers have already…
Sometimes you need that extra advantage to win against your competitors. Sometimes you want to teach your team the intricacy of human physiology. And sometimes you just want to develop your squad and bring the youngsters to an elite level. It doesn’t matter what your goal is: INSCYD will help you to achieve it. The…
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.…
Olympic mountain biking coach Filip François reveals his coaching structure, which leads to proven top performance and coaching business success. When I started my coaching business together with my wife (two times cross country Olympian) we wanted to give our athletes the best coaching possible. We chose to use INSCYD, because we already worked with it during the…
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…
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 this webinar we show how to measure the energy cost at a given swimming speed, using simple testing in the pool. About the webinar The energy cost at a given speed is decisive for the race performance in swimming. The methods shown in this webinar are all based on peer reviewed scientific publications. We…
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…
Because of the relatively short duration of swim races, the anaerobic energy production plays a huge and significant role. It therefore makes sense to learn more about this race winning energy system, that not many coaches take into account. A French national team member gets his lactate sample taken after an exhaustive exercise to determine…
Muscle Glycogen and Exercise: all you need to know Glycogen is the most important energy substrate during exercise, especially at higher intensities. Since most races require such high intensities, glycogen is important to every athlete who wants to be strong, fast and become a winner. Regardless of the intensity at which you exercise, at some…
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…
Too many runners are underperforming because they don’t know what they are capable of. In this article, we boost your confidence, by showing you exactly how to find out what you’re already able to accomplish. More importantly: we discover precisely what you need to work on in training to increase performance even further. Let’s get…
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…
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.…
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…
IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH Discover the strategic advantages of implementing INSCYD into your business. We will walk you through the step-by-step integration process, share real-life examples of successful implementations, and provide actionable insights to maximize the benefits for your business. arrow-icon-down Get Free Demo Boost Earnings &…
Aya Sinay has raced as a triathlete in IRONMAN Kona (Hawaii) twice and has been a successful triathlete coach for over 10 years. In this article, she shares 3 important tips that all triathlete coaches should read. Get ready to boost your athletes’ performance and your coaching business. Spread the knowledge! Share this article with…
Carbohydrate and fat combustion rates are among the most important features INSCYD can offer for runners, triathletes, and cyclists. Here’s why: While fat combustion rates are a valid marker to monitor training progress and set training intensity zones, carbohydrate combustion is crucial not only in training – but even more in a race. Carbohydrate storage…
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 …
Here’s how lactate concentrations in training can help to control fat metabolism. We reveal the link between lactate and fat, talk about the lactate concentration at FatMax and explain why knowing an athlete’s lactate levels in training is crucial to control fat metabolism. BONUS: know your athlete’s lactate concentration without measuring it. The popularity of training at…
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 2). Watch the webinar: Agenda timestamps: [01:00] Creating zones with TZB: the Master Metrics [02:35] Energy contribution: aerobic vs anaerobic [10:45] Substrate utilization: fat and carbohydrates [21:45] FatMax [23:40] %VO2max (power or speed) [27:25] %VLamax [34:45] Lactate concentration and rates [40:50]…
If you’re looking to run your best 5K race, National and State Champion coach Benjamin Tilus has a secret recipe for both beginners and professional runners. Follow these 3 steps to improve your performance and win your next race. Whether you’re a runner or a coach, this comprehensive guide to 5k race training is packed with valuable…
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…
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…
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…
Whether you’re considering becoming a coach or are already an experienced coach, we honestly can’t imagine a better way to test our physiological software than by using it on yourself (as a coach) before using it on your athletes. That’s what coach Florian Heck, 28 years old from Tri2gether (Trier, Germany), did with INSCYD. INSCYD…
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…
In this partner webinar with Azum, Sebastian Weber talks about creating efficient and effective training plans. Theoretical basics are linked with application examples from practice. Agenda Differentiating primary and secondary goals Timing, timing, timing: how long, how often, how many repetitions? Periodization & Structure: introduction use of macro-nutrients to make informed decisions about training &…
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.…
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,…
In our previous article about Why the best track and field running coaches look beyond VO2max, we talked about the importance of knowing your athlete’s anaerobic power (VLamax). We showed that having a too low VLamax can easily cost you more than 5 seconds in an 800m race, while a too high VLamax can cost…
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…
Peak and fade intervals are a key component in the training regimens of elite athletes. These Peak and Fade Intervals start at a very high intensity and gradually decrease, offering a unique approach to training. This article not only delves into the science behind Peak and Fade Intervals but also covers pre-loaded intervals, another effective…
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…
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…
Since august 2020 we proudly work together with Eden Reforestation Projects. For every INSCYD test sold, we plant a tree! By doing so, we try to support the re-forestation of our planet. We are happy to announce we planted over 2500 trees since we started this collaboration.
(Tägerwilen, Switzerland, 8 March 2019) – INSCYD, the world’s most advanced software for performance analysis, and SEG Racing Academy partnered up for the next three years. Talent Support & Identification SEG Racing Academy is an U23 development team that competes at continental level with the aim of educating and developing riders to the next step.…
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…
Are 40-20’s (40s ON 20s OFF) the best work to rest ratios in HIIT intervals? Or should you consider 30-30 Billat intervals? Both are common in endurance sports like cycling and running, and recent scientific literature shows why. Continue reading to learn more about work-to-rest ratios in HIIT training. Spread the knowledge! Share this article…
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…
INSCYD users have a clear advantage over their opponents who still work with conventional performance diagnostics. To make the most out of this (metabolic) data, AZUM developed a platform that enables coaches to implement INSCYD data in everyday training. This makes impractical Excel tables or inaccurate training zones a thing of the past. Here are…
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!
Want to reduce your VLamax so you burn less carbohydrates and increase your anaerobic threshold? Here are 5 training tips on how to decrease VLamax, talking about: training intensity, frequency and nutrition! PS you can also download the tips in PDF. Having a high VLamax will make you go faster in any sprint or attack*.…
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…
Henrik Kraglund on his way to break the 7-hour mark at La Marmotte 2019 There are several badges of honour in the world of endurance sports. For some, it is running a marathon in less than three hours, or qualifying for the Ironman World Championships. For pure cyclists, on the other hand, it can be…
Get hands-on experience in coaching, physiological testing, nutrition, and training science while earning 12 CEU points. This event is brought to you by USA Triathlon’s Project Podium and INSCYD.
👥 Save $200 by registering before January 31st!
