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.
FTP Chart For Man
| 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
FTP Chart For Woman
| 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.
Functional Threshold Power vs Lactate Threshold (LT2)
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)
- “Significant differences were also observed for power at FTP, fixed blood lactate concentrations of 2 mmol/L, and lactate increases of 1 mmol/L above baseline.”
Functional Threshold Power Is Not Equivalent to Lactate Parameters in Trained Cyclists (2021)
- “We encourage athletes and coaches to use alternative field-based methods to predict cycling performance.”
Is the Functional Threshold Power a Valid Surrogate of the Lactate Threshold? (2018)
- “Caution should be taken when using FTP interchangeably with LT, as the bias between markers seems to depend on the athlete’s fitness status.”
Functional Threshold Power in Cyclists: Validity of the Concept and Physiological Responses (2018)
- FTP20 and FTP60 should not be used interchangeably (…) and their validity against anaerobic threshold should be interpreted with caution.
Functional Threshold Power vs Critical Power
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)
- “The concept of both CP and FTP representing a maximal metabolic steady-state requires further investigation as the mechanical power at CP was significantly greater than at FTP.”
Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cycling (2021)
- “CP was significantly higher compared to FTP (…) these values generally should not be used interchangeably.”
Functional Threshold Power vs Ventilatory Threshold (VT)
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:
- “Power output and relative power output at the functional threshold power are higher than at the ventilatory threshold.”
Functional Threshold Power vs Maximal Lactate Steady State (MLSS)
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)
- “FTP should not be considered a threshold marker between heavy and severe intensity.”
- “Validity results revealed that MLSS differed substantially from TT20”
- “The large variability in the data is such that it would not be advisable to use FTP as a representation of MLSS.”
GCN: “There’s not a strong physiological basis to your FTP.”
Interpreting FTP test results
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.
1. FTP is not a good measure for progress
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.
2. FTP doesn’t predict performance
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:
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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.
3. FTP cannot be used for training zones
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:
- VO2max intervals based on a percentage of VO2max
- Long slow distance training based on fat combustion and FatMax
- Threshold ladders based on predicted lactate concentrations
- Sprint training based on anaerobic power (VLamax)
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.
"The INSCYD PPD test gives you a good insight on how you can manage the training"
“Using INSCYD PPD, I could clearly see his strengths (and limiters) and realised he needed to train and perform differently to maximise his natural ability."
"PPD test results were shockingly accurate and the test was easy to perform. It’s “user friendly” because you can separate the test into multiple days. Even more important: from a result perspective, you get more out of it than with a traditional (lab)test.
"the PPD test is even easier because we don’t have to take the lactate. So the coach doesn’t have to be there."
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.
For coaches and labs
Go Beyond FTP: Embrace Scientific Training Insights for Peak Performance
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.
🔍 Why Choose INSCYD?
- In-depth Analysis: Dive deeper into athlete performance with metrics that matter.
- Personalized Strategies: Tailor training with precision, based on unique athlete profiles.
- Data-Driven Decisions: Make informed choices with scientifically validated insights.
Book a FREE DEMO and see how INSCYD can transform your approach to training and performance analysis. Discover the power of data-driven coaching and stay ahead in the competitive world of sports.
For ATHLETES
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Athletes why train with generic plans when you can have a program tailored to your unique physiology? INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here.
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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…
Understanding VO2max: What Is It And How It Affects Athlete Performance
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…
Implement This Olympic Coaching Method That Boost Athlete Coaching Business
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…
For maximum performance: Belgian Cycling partners with INSCYD on a long-term cooperation
Salenstein, Switzerland. June 3rd 2020 . INSCYD and Belgian Cycling have just signed four-year cooperation agreement. This partnership includes all divisions of the national cycling association, i.e., INSCYD will support the disciplines road cycling, mountain biking, cyclocross, BMX and track cycling in their pursuit of maximum performance. Expert education for coaches After a several months long…
3 Tips For Triathlon Coaches – From an IRONMAN Kona Coach
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…
How INSCYD Empowers Small-Scale Coaches & Amateur Athletes
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…
Success with software: INSCYD becomes DSV partner for performance diagnostics.
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…
Science of VO2max Intervals: A Comprehensive Guide for Endurance Performance
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…
[Webinar] Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy
DATE: 29 January | 7:00 PM CESt Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy arrow-icon-down SEE INSCYD IN ACTION arrow-icon-down Download Free Guide About the Webinar: Success at the highest level requires more than just hard work—it demands precision, data, and a strategic approach. In this exclusive webinar, Coach Parker Spencer and…
INSCYD PARTNERS WITH VELOCITY
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”,…
Should my Track and Field runner increase or decrease VLamax?
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…
Success in XC Mountain Biking: How INSCYD Elevated an Athlete to World-Class Ranking
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…
Why FatMax is not the best endurance training intensity per se
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…
Running power: how to add physiological meaning to it
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:…
Finnish Triathlon Association coach Mika Luoto talks INSCYD
https://youtu.be/Tl8OCWf-3YI When Mika Luoto – coaching monitor of the Finnish Triathlon Association – heard about INSCYD years ago, he was very skeptical. Will it add value? Is their field test without any lactate or oxygen measurement reliable? In this interview he explains how comparing his own lab test results with INSCYD results convinced him to…
The 3 things you’re likely missing out on when doing lactate testing with triathletes
You’ve done these lactate tests countless times. Your triathlete steps onto the treadmill or bike ergometer, and you guide them through a standardized incremental test. Blood lactate is taken at regular intervals, plotted meticulously, and out comes the familiar curve. Based on this, you make individual training recommendations—or compare results to previous tests to evaluate…
INSCYD test: protocol, results, cost and more.
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…
INSCYD College: Bridging the Gap Between Sports Science and Real-World Training
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…
How To Apply The Norwegian Method To Training
The Norwegian Training Method is gaining attention after the success of Gustav Iden and Kristian Blummenfelt in triathlon. In this blog post, you will learn how to apply the Norwegian Method in 3 simple steps to increase your triathlon performance. We will discuss the training philosophy, how to control intensity with lactate measurements, and the…
40-20 Interval Workout: Work-To-Rest Ratios in HIIT
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…
Glycolytic Power in swimming : the missing link
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…
[WEBINAR] IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH
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 &…
Mastering Nutrition Utilizing INSCYD
In this blog, Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) explains how she translates INSCYD data into specific nutrition advice. After all, who knows better how to use INSCYD than an INSCYD user? Translating INSCYD insights into specific nutrition advice With INSCYD, I have clear and specific data to support and justify…
Muscle Glycogen and Exercise: all you need to know
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…
Tabata Workout: The King of HIIT Training
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.…
How to Calculate and Measure VO2Max: Testing Outside a Lab
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…
Breaking 7 at “La Marmotte” – with INSCYD
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…
Double Your Athlete Coaching & Testing Business in 4 Months: Tips from Toll Tollmahawk
One-man coach Toll Tollmahawk more than doubled his athlete coaching and testing business in just 4 months. In this article he shares how he did this, via 3 actionable tips. Toll Tollmahawk My need to better understand it kick started my business Tollmahawk Plus. My goal is to enable all athletes – whether they are professionals, weekend…
The magic of cycling: a balanced VO2max and VLamax [Podcast]
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…
Riding over 1000 km in 24 hours: what does it take?
Christoph Strasser broke the world record for 24h non drafting by riding 1026 km. His INSCYD coach Markus Kinzlbauer shares what it takes to perform such an amazing effort. https://youtu.be/W4ZKmSDhRbA With 6 victories in the Race Across America and a world record in 24h indoor track cycling (941 km), Christoph Strasser was already considered the…
INSCYD integrates Heart Rate in Training Zones
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…
The Truth About Functional Threshold Power (FTP): Facts, Myths, Limitations and Alternatives
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 …
VLamax: Elite Coaches Secret Weapon
VLamax: Elite Coaches Secret Weapon Are you a cyclist looking to sprint faster than Wout van Aert? Or a triathlete dreaming of racing with Jan Frodeno at the next Ironman World Championships? These may be hard goals, but a good way to start working towards them is to understand a very important metric of human…
Why You Don’t get faster Threshold Intervals— And How Physiology Based Training can Fix it for You
For nearly two decades, many endurance coaches have relied on Functional Threshold Power (FTP) as the main tool for setting training intensities and measuring progress. This approach, originally intended to approximate the maximal lactate steady state (anaerobic threshold), caught on largely because establishing FTP doesn’t require laboratory-based lactate or gas-exchange testing—just a straightforward field assessment.…
Recovery Index: A Comprehensive Guide to Faster Recovery, Sharper Performance, and Sustainable Progress
In endurance training and competition— efforts can oscillate between high-intensity surges and low-intensity steady paces—an athlete’s ability to recover is a defining factor of repeated, high-quality performance. Whether you coach elite cyclists seeking to outlast the peloton in repeated breakaways or you lead a running club preparing for intervals, an informed approach to recovery during…
Successfully Coaching Athletes Towards Ironman Hawaii Qualification – Case Study
Olympian and former professional triathlete, Jean-Christophe Guinchard, shares his 35 years of experience in coaching. He is the co-founder of JC Sports Coaching and a member of Sansego Tri club, a group of high-level coaches working together to provide the best for athletes. Today, he coaches 42 athletes, including triathletes and trail runners, and is…
When and how often should you do metabolic test?
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…
[Ultimate Guide] Zone 3 Training: Sweet Spot or Grey Zone?
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…
Lactate Threshold 1 (LT1): Why you should care and what to learn from it
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is not to be confused with LT2 or anaerobic threshold, as LT1 occurs at a lower exercise intensity. LT1 may not get as much attention as LT2, but it’s still a popular ingredient of famous cycling, running, and triathlon training methods. This includes…
How to improve triathlon swim start
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.…
Next level metabolic analysis in XC skiing
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…
Swimming performance: test protocols & most valued results
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…
5 Iconic High-Intensity Interval Training (HIIT) Workouts For Endurance Athletes
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…
INSCYD partners up with cycling team Corendon-Circus for 2020 season
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…
INSCYD launches a revolutionary Training Zone Builder
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…
One test = One tree!
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.
Over-Under Intervals: Benefits, Mistakes, and How to Create Effective Workouts
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…
Training Zones and Training Zone Builder – part 1
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…
Use case: INSCYD x Running with (Stryd) power
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.…
The serial Kona qualifier who trains 12 hour per week
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…
The Limitations of FTP-Based Zone 2 Training: Why It Fails Endurance Athletes
Over the past two decades, Functional Threshold Power (FTP) has become the cornerstone for determining training intensities and tracking performance progression in cycling, triathlon and endurance sports. At its core, FTP is an attempt to approximate the physiological phenomena of the maximal lactate steady state, which is usually derived from a lactate profile test. The…
Triathlon Pacing and Fueling Guide to Improve Race Day Performance
You invested many training hours and money in your next IRONMAN triathlon. You sacrificed social and family life. On race day, you hope all comes together. But how can you be sure? Read this article to prevent hitting the wall or underperform. Learn exactly when to accelerate, recover, eat and drink. Are you ready for…
What is INSCYD
INSCYD is the most advanced software tool to analyze physiological performance in athletes. INSCYD enables coaches to create highly individual and laser focused training programs. INSCYD gives you access to metrics otherwise only available to elite trainers and high-end institutes – such as the only tool to provide maximum glycolytic power (VLamax) for any kind…
[Webinar] Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results
Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results Case Study with National Champions Discover how to use data-driven, profile-based training to achieve peak performance. In this exclusive webinar, Ben Tilus, National and State Champion coach, will share real case studies of three national champions, revealing how to tailor training strategies based on individual…
MESICS VS INSCYD: Die Beste Software Für Laktat-tests
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…
How Peak and Fade (Pre Loaded) Intervals Can Boost Athletic Performance
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…
[WEBINAR] THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION
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…
INSCYD partners with CANYON//SRAM
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…
How mid distance running coaches use INSCYD – case study
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…
How Power is Composed and Why This Matters
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…
The Physiology Behind Power-Duration Curves
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:…
Runners underperform due to hidden potential
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…
Decode your Performance: A LOOK at INSCYD’S RUNNING POWER-PERFORMANCE DECODER (PPD-R)
With the launch of the Running Power-Performance Decoder, INSCYD now enables runners and coaches to perform remote performance testing with lab level accuracy. This virtual human performance lab gives you a wealth of data independent of location. HOW THE PPD-R WORKS The Running Power-Performance Decoder eliminates the need to go a testing lab to gather…
[Webinar] Uncommon Strategies to Improve Triathlon Performance
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…
Create A Nutrition Plan For Training And Racing
In this post you learn 5 actionable steps to create a nutrition plan for training and racing. In fact, this is the exact process that partners like Alpecin-Deceuninck Cycling Team and the Belgium Triathlon Federation use to create a fueling plan. So if you want to know what and how much you should eat during training and…
How women can train and fuel for their unique physiology
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…
The Power Behind a Tour de France Sprint Win: The Champs-Élysées
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…
[Webinar] VLamax: how to measure using submaximal efforts
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…
Two-Time Olympic athlete Brijesh Lawrence joins team INSCYD
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…
Webinar: From Training to Victory: Strategic Planning for Championship
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…
Use case: becoming National TT Champion using INSCYD
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…
Clock Work Marathon Pacing using fat – and carbohydrate combustion rates
Bernat Xamena after his sub-3h Marathon success Do you want to run a marathon in under three hours? Easy: you only need to run those 42.195 km (26.2 miles) at an average pace of 4:15 per km and smash it in 2 hours and 59 minutes. Of course, it’s not quite that simple: your body…
The physiology behind Grace Brown’s Olympic gold medal
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…
How to start using INSCYD
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…
The Ultimate Guide to Zone 4 Training (Threshold Training): Science, Strategy, and Application
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…
FatMax: definition, training (zone) and exercise test
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…
Talent Development Using INSCYD: Insights from Champion Team
Team Sportforum has one mission: to become the best amateur cycling team in Germany. Head of Performance, Luke Derksen, shares how they use INSCYD for talent identification, progress monitoring, predicting future performances and deciding on race strategies. Image: INSCYD Partner Team Sportforum About Team Sportforum Our mission is to become the best amateur cycling team in…
Breaking 5: overcoming the bike split barrier in IRONMAN
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…
Can this Junior (VO2max: 96.7) beat a Tour de France winner?
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. If you are coaching or testing athletes,…
TrainingPeaks vs INSCYD
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…
Part 1. Metrics all Runners should know: Fat & Carbohydrate utilization
It almost looks like a new running metric is introduced every day. This makes it easy to lose sight on the metrics that are important and fundamental. In this blog we don’t want to get lost in details like cadence, stride length and ground contact time. Instead, we are going to look at the big…
Double Olympian Brendan Reilly joins INSCYD
(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…
Wie Trainer in Zeiten von ChatGPT und anderen KI-Revolutionen relevant bleiben
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…
Digitalisierung der Leistungsdiagnostik
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…
Mastering the Monuments
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…
Zone 2 Training: Benefits, Science, and How-To Guide
Zone 2 training is promoted as your go-to training intensity, whether you’re a professional athlete or simply looking for exercise health benefits. Zone 2 training gained popularity when the coach of Tour de France winner Tadej Pogačar revealed that his athlete spends 80% of the training days in zone 2. In this article we talk…
Body composition in performance testing: stop ignoring it
Body composition in performance testing: stop ignoring it Body composition is highly important in athletic performance and performance testing. Although often ignored, body composition goes beyond weight and body fat. In lactate testing for instance, concentrations are expressed in mmol lactate per liter (mmol/L). But do you know which “liter” it is about? Let’s dive…
[Webinar] Creating individual physiology based Winter Training: From Data to Tailored Programs
Webinar X Creating individual physiology based Winter Training: From Data to Tailored Programs Prepare your athletes for success with winter training programs built from real physiological insights. Learn how to create tailored strategies that enhance off-season performance and drive results. Book A Free Demo Download Free E-Book About the Webinar: Winter is the perfect time…
Use case: rehabilitation program using INSCYD
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…
How Time-Crunched Amateur Athletes Benefit from INSCYD
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…
Part 2. Metrics all Runners should know: Lactate accumulation and Recovery
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…
How to Increase VO2Max: Techniques to Improve Performance
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.…
Hand in hand: INSCYD collaborates with famous company Carmichael Training Systems (CTS) to revolutionise performance diagnostics
Salenstein, Switzerland./ Colorado Sprints, USA January 12th, 2021. Two of the most innovative and best performing companies have joined forces. The coaching company Carmichael Training Systems (CTS) brings on board the analysis software and the unique training science tool INSCYD to support their performance diagnostic work. Carmichael Training Systems is the premier destination for world-class…
Breaking the ice of Iceland’s swimming performances
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…
5 Important Performance Metrics for Healthspan & Longevity—and How to Measure Them
More and more people are waking up to a powerful truth: longevity isn’t just about living longer—it’s about living better. Staying active, sharp, and independent deep into old age has become a personal mission for millions. But slowing aging or wanting to age well is not the same as knowing how. And while fitness trackers,…
Indoor vs Outdoor testing for Runners: Which is better?
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…
How to Create Highly Effective Interval Training: 4 Steps
Interval training is a highly effective way to improve your athlete’s performance, enabling to train at intensities that are too high to sustain for a long time. To create an effective interval training program, you need to consider the duration and intensity of both the interval and the recovery. In this step-by-step guide, we’ll show…
Belgian Hammers – Road to Olympic Mixed Team Relay
The Belgian Triathlon Team Mixed Relay won the Olympic qualifier in Lisbon. As a result, they will compete in the Tokyo Olympics on July 31. What is their formula for success and how do they use INSCYD to create race winning training programs? Read it in this blog. ABOUT THE TRIATHLON MIXED TEAM RELAY Triathlon…
Florian Wellbrock Wins Gold in 2023 World Championships
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…
Stop using old-fashioned Training Zones – instead try this
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,…
Polarized training vs Pyramidal training – Which Method Suits For Your Athlete?
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…
Race fueling strategies: how to use carbohydrate combustion rates
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…
HIIT Training: Intensity based on %FTP and its shortcoming
For years, Functional Threshold Power (FTP) has served as the default method for setting training intensities in endurance sports. Appealing for its simplicity, FTP is derived from a relatively easy field test—bypassing complex lab procedures. Over time, widely adopted training frameworks tied specific “zones” to percentages of this single metric. One such framework defines Zone…
A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
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…
Why you should – or shouldn’t base training intensities on anaerobic threshold / FTP
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…
How carbohydrate combustion determines pacing and fueling
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
5 Training Tips to Decrease VLamax
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*.…
Aerodynamics, Biomechanics & Metabolism – shaving off > 1h in IRONMAN
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…
Empowering German Swimming: INSCYD and German Swimming Federation Extend Successful Partnership
The German Swimming Federation (Deutscher Schwimm-Verband, DSV) and INSCYD have announced the extension of their successful partnership, a collaboration that has already led to groundbreaking results for German swimming on the world stage. By combining physiology-driven insights with tailored training protocols, INSCYD’s software has been instrumental in shaping the Federation’s athletes for top-tier performance—and the…
3 Things learned during the Workshop: Energy metabolism – and how to apply it
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…
Webinar: Swimming Performance Test, Application in Training and Case Study
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…
Eli Iserbyt shares his INSCYD insights
“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…
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs arrow-icon-down Book Free demo arrow-icon-down download E-book About the Webinar: Eexclusive ‘Ask Me Anything’ session with Sebastian Weber, the founder of INSCYD and a world-renowned sports scientist. In this interactive session, Sebastian will answer any questions you have and provide valuable insights on…
From Power to Physiology: the mechanics of the Power-Performance Decoder
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,…
Increase Triathlon Performance: 3 Effective but Uncommon Ways
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…