Part 2 of the HIIT vs. Norwegian 4×4 Series | By Sebastian Weber, Founder of INSCYD & WorldTour Cycling Coach
In Part 1 of this series, we compared the aerobic metabolism’s response during HIIT intervals and Norwegian 4×4 intervals.
We used two representative interval formats:
We demonstrated that HIIT (40 seconds on / 20 seconds off) produces a higher percentage utilization of VO2max but for a shorter duration at high VO2. In contrast, Norwegian 4×4 intervals reach a significantly lower %VO2max, but with longer exposure time at that level.
These findings about how both training methods work to increase VO2max are well established in the scientific literature and may even be common knowledge among exercise physiology experts.
However, this was not the main finding.
The main finding of Part 1 was that this general concept is not the same for every athlete. Even for athletes who have the same VO2max. Two athletes with identical maximum aerobic capacity but differently developed glycolytic capacity receive a vastly different training stimulus on the aerobic system. Very different than expected. The inter-individual differences can be huge.
We found that the solution is to prescribe training intensity not as an extrapolation of threshold intensity (FTP, LT2, or similar proxies), but to base the intensity on the very metric the training aims to improve: VO2max.
Read the full Part 1 analysis here: HIIT vs Norwegian 4×4: How VLamax Determines Your Aerobic Training Response.
Both HIIT and Norwegian 4×4 are well researched in the scientific literature for improving VO2max. Both are evaluated in terms of aerobic adaptation. And if your goals are to increase fat combustion rates, spare carbohydrates, or raise threshold values, both methods can achieve this via increasing VO2max.
So how is it that not all athletes receive the same benefit from these intervals, and some athletes do not seem to improve at all? What we are talking about here is not the comparably smaller difference in efficacy because of the inaccurate intensity definition we disclosed in Part 1. What we are talking about is that some athletes show no improvement at all from one of these methods, or in some extreme cases even show decreased overall performance. The latter can happen particularly with highly endurance-trained athletes doing HIIT.
What are we missing?
The overlooked component is this: neither HIIT (40/20 in our case) nor Norwegian 4×4 are workouts which only involve and therefore affect the aerobic metabolic system (VO2). Just because we want to use these workouts primarily to increase VO2max does not mean that they do nothing else to any other system in the body. By focusing entirely on VO2max, it was perhaps easy to overlook that there might be other training effects happening that we did not anticipate and which we may not even want.
For example, think about the massive lactate buildup during these sessions, especially during the 40/20 HIIT intervals. This lactate can likely act as a signaling molecule with positive effects on substances such as BDNF (Brain-Derived Neurotrophic Factor), which helps protect nerve cells in the brain (El Hayek et al., 2019). Both workouts are also prone to increase buffering capacity in the muscles, enabling athletes to handle high-intensity efforts better. A side effect that might not be needed if the training goal is to spare carbohydrates and increase fat combustion, but it does not really hurt either.
But there is something that can potentially hurt reaching the athletic goals.
And this something is likely the reason why some athletes do not seem to get any improvement from one or both of the training methods we discuss here. And it is very likely the reason why some athletes even decrease their performance for long endurance events by doing HIIT.
It is well established that both HIIT and Norwegian 4×4 can lead to significantly elevated lactate levels. This is especially true for HIIT intervals.
If lactate concentration is elevated, lactate production must also be elevated. We already established in Part 1 that VO2 is very high during these sessions, in the HIIT case close to VO2max. Lactate is combusted in the aerobic metabolism as a fuel (Brooks, 1985), and the higher the VO2, the higher the lactate combustion rate. So if VO2 is near maximal, a large fraction of the produced lactate is being consumed as fuel.
Yet the concentration still rises.
This means the production rate of lactate has increased by a substantial margin to outpace even the elevated combustion.
Now apply the same training principle we discussed in Part 1 for VO2max. The basic idea: the more we use a system, the higher the stimulus for that system to adapt. This is the entire basis of the concept that higher %VO2max utilization leads to greater VO2max improvements.
If this holds true for the aerobic metabolism, it also holds true for the glycolytic (anaerobic) metabolism.
A significant increase in lactate production, as seen in both HIIT and Norwegian 4×4, is a clear sign of elevated glycolytic activity and therefore a valid and powerful training stimulus on the glycolytic system. Scientific research has confirmed that high-intensity training can lead to a positive adaptation of the anaerobic metabolism (Abe et al., 2015; Torma et al., 2019).
In contrast to increased buffering capacity or BDNF signaling, a structural and persistent improvement of glycolytic capacity is maybe exactly not what you want. A higher glycolytic power, measured as VLamax, means:
For most endurance athletes, none of the above is appreciated.
So the question becomes: how large is the glycolytic stimulus during a given interval session? This is the same fundamental question we asked for the aerobic system in Part 1.
For the aerobic system, we used VO2 (oxygen uptake in ml per minute) as a marker of how intensely the aerobic system is being used. We expressed it as a percentage of VO2max to get fractional utilization.
The equivalent for the glycolytic system is the lactate production rate (in mmol per minute). We can express the actual glycolytic rate relative to the maximum lactate production rate (VLamax) to get the %VLamax utilization. This tells us, in relative terms, how hard the glycolytic system is working during a given effort.
There is one important difference in kinetics. Oxygen uptake responds slowly and either builds toward a steady state or climbs toward VO2max over time. Lactate production rate reacts faster, but instead of climbing toward maximum during prolonged high-intensity efforts, it actually decreases due to muscle acidosis and declining pH values.
From more than 20 years of experience testing and training athletes with VLamax metrics, working with athletes from recreational to Olympic level across all endurance sports worldwide, we have identified a practical benchmark:
Below 10% VLamax utilization: The training stimulus is insufficient to maintain or grow glycolytic power. With repeated exposure, VLamax will likely decrease.
Above 10% VLamax utilization: A mild glycolytic stimulus. May or may not lead to VLamax changes, depending on the broader training context.
Above 15%, especially above 20% VLamax utilization: A potent stimulus to increase glycolytic power. With regular training at this level, VLamax will likely increase.
This benchmark allows coaches to evaluate any interval protocol not just for its aerobic merit, but for its glycolytic consequences.
Now we can apply the %VLamax utilization framework to our two interval protocols. We use the same two example athletes from Part 1: both have an identical VO2max of 55 ml/min/kg, the same body weight, the same body composition. Everything is the same except for VLamax. One athlete has a low VLamax of 0.4 mmol/l/s (the endurance specialist). The other has a high VLamax of 0.75 mmol/l/s (the more explosive, sprinter-type athlete).
Both perform Norwegian 4×4: 4 minutes at 100% of their individual threshold, 4 minutes recovery at 50% of threshold.
At the controlled effort of threshold (MLSS) intensity, glycolytic activity actually forms a steady state. By definition, the metabolism is in steady-state conditions: no significant drop in pH, no acidosis-driven inhibition of glycolysis. The glycolytic rate stays relatively constant throughout each interval.
As we can see in the graph, the training stimulus on the glycolytic system is vastly different for the low vs. the high glycolytic athlete during threshold intervals:
The high VLamax athlete (0.75 mmol/l/s): VLamax utilization reaches only approximately 4%. This is well below the 10% benchmark. If this athlete performs Norwegian 4×4 as a dominant and regular part of their training program, this training has the potential to decrease glycolytic power over time.
If it was the goal of this athlete to sacrifice anaerobic power to gain more endurance, great. But if the goal of the athlete is to become more endurant without losing explosiveness, this training has the potential, depending on how the other training sessions are designed, to jeopardize this goal.
The low VLamax athlete (0.4 mmol/l/s): VLamax utilization sits at approximately 10-11%. This is right at the boundary. There is no strong stimulus to increase VLamax, but there is also no significant stimulus to decrease it further. The training is essentially glycolytically neutral for this athlete.
This helps explain why Norwegian 4×4 became popular in the first place. The method was derived from and popularized by elite endurance athletes in triathlon and distance running. These athletes, by nature of their sport and training history, tend to have a low VLamax. For them, Norwegian 4×4 at threshold does not trigger an unwanted glycolytic adaptation. It provides aerobic stimulus without glycolytic risk.
But that does not mean it works the same way for every athlete.
In this part of the video, Sebastian walks through the VLamax utilization data for both athlete types during Norwegian 4×4:
With the 40/20 HIIT format, the picture changes. Not only is the glycolytic flux (lactate production rate) much higher than during Norwegian 4×4, it also does not reach a steady state during the short 40-second intervals. Moreover, it actually decreases shortly after the start of the interval session because of the onset of acidosis, which cannot be cleared in the short 20-second recovery periods.
The high VLamax athlete (0.75 mmol/l/s): VLamax utilization stays below 10% utilization of his big anaerobic engine. Based on this workout alone, it is unlikely that VLamax will increase. There is still a potential signal to decrease it.
The low VLamax athlete (0.4 mmol/l/s): Everything changes. Even taking into account a reduced glycolytic stimulus because of the onset of acidosis, the VLamax utilization barely drops below 25% throughout the whole session. Based on what we know about trainability of the anaerobic system, this is a very strong stimulus to increase VLamax. Especially if done regularly, it should come as no surprise if this athlete increases anaerobic power.
And remember what an increased VLamax means: it reduces FatMax, decreases threshold power, and increases carbohydrate utilization. Likely not what the athlete wished for by doing HIIT training.
In this part video, Sebastian compares %VLamax utilization for both athlete types during 40/20 HIIT:
Now we can see why some athletes might not improve their endurance with these types of training:
High anaerobic (high VLamax) athletes: They do not receive the optimal stimulus on their VO2max, as we discovered in Part 1. The intervals will not harm their performance, but based on the threshold-based intensity setup, neither training format is as efficient as it could be. On the other hand, these athletes risk losing their edge a bit when it comes to sprinting and short high-intensity efforts.
Low anaerobic (low VLamax) athletes: They receive a much better aerobic stimulus, so they potentially improve the system which is, relatively speaking, already stronger. The lower-intensity Norwegian 4×4 can work well for these athletes. But doing HIIT training carries a very high risk of increasing VLamax.
Increasing VLamax would counter any improvements of VO2max.
An improved VO2max would mean the potential for higher lactate combustion and less production resulting in higher threshold power and an increased ability to use fat as fuel.
But the parallel increase in VLamax offsets those gains. Higher VLamax means higher lactate production, higher carbohydrate utilization, and therefore lower threshold power and lower FatMax.
The result in many cases will appear, at least in conventional performance testing, as a stagnation in performance, even though all metabolic systems might have actually adapted. To understand how VO2max alone is not enough, and why the full metabolic profile matters, see our detailed analysis.
We just discovered that two athletes doing the same VO2-based intervals can have a significantly different training stimulus and therefore trigger adaptations in their glycolytic system, which can lead to unwanted consequences that actually hamper performance.
What do we do about it?
The answer is straightforward, but it requires a shift in perspective.
Until now, the primary goal of interval design was clear: maximize fractional utilization of VO2max. But we need to introduce a constraint: we must keep the glycolytic stimulus in check. Because if glycolysis receives a sufficiently high stimulus, it will trigger adaptations, such as the expression of more glycolytic enzymes, thereby increasing glycolytic capacity.
So instead of anchoring intensity to threshold, or even to VO2max, we shift the anchor point.
We anchor it to VLamax, the marker for the glycolytic capacity of an athlete.
By prescribing intensity as a percentage of VLamax, we directly control the glycolytic contribution of the effort. This ensures that the intensity is sufficiently low to not trigger a significant increase in VLamax.
In other words: we prevent the interval from turning into a high glycolytic stimulus session.
And here you might ask: but I wanted VO2max improvement in the first place!
Yes, and if you are comfortable with possibly increasing VLamax at the same time, you do not need to worry here. But if you want to keep VLamax at its current level, or even decrease it, you need to take its utilization into account when creating the interval.
To make sure you still create the VO2max stimulus you were looking for, the answer is relatively simple:
VO2max adaptation is not driven by intensity alone.
It is driven by two factors:
This brings us back to physiology. At intensities above steady state, VO2 continues to rise over time, a phenomenon known as the VO2 slow component.
This means: even if the initial intensity results in a moderate percentage of VO2max, VO2 will continue to increase the longer the effort is sustained.
So instead of increasing intensity, we increase duration.
By extending the duration of the interval:
This allows us to achieve the same goal, a high VO2 stimulus, but through a different mechanism.
Practically, this approach is simple.
In this part of the video, Sebastian demonstrates this exact workflow using the INSCYD Training Zones Builder:
The INSCYD Training Zones Builder is the practical tool that executes this workflow. It allows coaches to:
This approach moves coaching from generic percentage-of-threshold prescription to physiology-based interval design. It ensures that you trigger the right system that you want to trigger with the right training stimulus.
The result: effective high-intensity interval training where both sides of the metabolic equation are controlled, individualized to each athlete’s unique profile.
This is where everything comes together.
In Part 1, we showed that:
Now we take the next step.
Instead of forcing the athlete into a predefined intensity, we design the interval around the athlete’s physiology.
We control the training intensity based on VLamax, to ensure we do not trigger unwanted adaptations. We then modify the duration of the interval to reach the desired VO2 stimulus.
This is what truly individualized training looks like.
It ensures that the athlete receives the best possible training stimulus and therefore spends their limited training time in the most efficient way. Not generic extrapolation from FTP. But a targeted intervention based on the actual metabolic profile of the athlete.
Go beyond the theory. In our intensive 4-day camps for coaches and lab professionals, Sebastian teaches the complete framework behind metabolic profiling, diagnostics, nutrition, and training adaptation, including the VLamax and VO2max concepts covered in this article.
You will work with real athlete data, perform hands-on testing, and leave with the skills to apply physiology-based training prescription with your own athletes. Open to coaches, sports scientists, and performance lab operators.
Guided by Sebastian Weber — the scientist and coach behind multiple Olympic champions, 9 World Championship titles, and Tour de France victories.
Whether HIIT increases or decreases VLamax depends on the athlete’s existing metabolic profile. For athletes with low VLamax (low glycolytic power), short HIIT intervals like 40/20 at 130% of threshold can produce VLamax utilization above 25%, which is a strong stimulus to increase glycolytic power. For athletes with already-high VLamax, the same session may produce comparatively low utilization levels, providing little glycolytic stimulus or even contributing to decreased VLamax over time. The response is determined by the ratio of the athlete’s aerobic capacity (VO2max) to their glycolytic capacity (VLamax). INSCYD quantifies both metrics to predict the glycolytic training effect before the session is performed.
Athletes can regress from HIIT because the training simultaneously improves the aerobic system (VO2max) while also strengthening the glycolytic system (VLamax). For endurance athletes with low baseline VLamax, the high glycolytic stimulus of short HIIT intervals can increase VLamax. A higher VLamax lowers the anaerobic threshold, increases carbohydrate combustion, and decreases fat oxidation. These negative downstream effects can fully offset the VO2max improvement, causing performance stagnation in performance. Learn more about managing VLamax in our guide on tips to decrease VLamax.
Norwegian 4×4 is glycolytically safer for most endurance athletes because threshold-level intensity keeps VLamax utilization low (approximately 4% for high VLamax athletes and around 10% for low VLamax athletes). This means the risk of unwanted glycolytic adaptation is minimal. However, ‘better’ depends entirely on the individual athlete’s metabolic profile and training goals. For athletes with high VLamax who want to maintain their anaerobic capacity, Norwegian 4×4 may actually erode their glycolytic power over time. The optimal protocol depends on knowing both VO2max and VLamax.
To control the glycolytic stimulus, you need to know the athlete’s VLamax and then prescribe intervals based on %VLamax utilization rather than %threshold. Using INSCYD’s Training Zones Builder, set VLamax as the ‘master metric’ and define a utilization ceiling (e.g., 10%). The tool calculates the corresponding power/pace for different interval durations and shows the resulting %VO2max utilization. Coaches can then adjust interval duration to maximize aerobic stimulus while keeping the glycolytic stimulus within the desired range. Lactate measurements during training can validate that the athlete stays in the prescribed zone.
Yes. This is exactly the stagnation pattern described in this article. When VO2max intervals also produce a strong glycolytic stimulus, both VO2max and VLamax can increase simultaneously. The higher VO2max should raise threshold, but the higher VLamax pushes it back down through increased lactate production. The net result is that the anaerobic threshold remains unchanged or even decreases despite measurable VO2max improvement. This pattern is especially common in endurance athletes with low baseline VLamax who perform regular short HIIT sessions.
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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…
The last weeks prior to an important race event are crucial. Use the wrong training strategy, and all the hard work is lost. Manage your training the right way and you’ll boost your performance by a few percent. In this use case, Benjamin Tilus, National Champion Coach and Founder of XLR8 Performance Lab, shares how to…
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:…
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…
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…
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…
Before we move into 2026, we want to look back at 2025 and summarize the year in one place. Here’s our 2025 wrap-up. In 2025, we focused on three things: access, scale, and confidence. That meant lowering the barrier to start testing, enabling assessments that can run at scale to grow your business 24/7, and…
Live Session See Automated Metabolic Testing in Action — Full Session Recording Watch Sebastian Weber, WorldTour cycling coach and INSCYD founder, guide a live group metabolic test inside Velocity. See the full protocol in action — how athletes test themselves independently, how a complete 360° metabolic profile can be generated automatically — VO2max, VLamax, MLSS,…
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…
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…
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.…
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…
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…
You know the protocol by heart. The cyclist clips in, settles in position and starts pedaling through an incremental test. You draw blood at each stage, track lactate levels, and chart the curve. Soon enough, you’ve got the classic profile: power vs. lactate concentration. From there, you estimate thresholds, prescribe training zones, and maybe even…
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…
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…
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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…
Webinar Make Swim Testing Great Again: A Physiology First Approach to the Best Swim Season Join elite swim coaches and sport scientists to make swim testing great again—what to measure, how to test, and how to coach from the numbers. https://www.youtube.com/watch?v=00PmFaf8WlM Book a demo Case Study About the Webinar: Join elite coaches from national federations—the…
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…
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…
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*.…
You’re already doing great work. By measuring VO2 max, you’re capturing the single most important metric in exercise physiology — the one that defines how much oxygen your client can process and how fit they truly are. That alone already sets your service apart from most gyms, coaches, labs and wellness programs. But as you…
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…
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 &…
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 …
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…
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…
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…
In our previous article, we showed how to find out whether your runner should increase or decrease VLamax. Now it’s time to answers the final question: how to increase or decrease VLamax and How to increase VO2max in the meantime. By Benjamin Tilus Download full article in PDF Ben Tilus, National and State Champion coach…
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…
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…
As a sports performance coach, you’re well-versed in creating training plans and guiding your athletes to success. However, are you providing them with the metrics they truly crave? Our survey revealed that athletes are highly interested in 3 specific metrics, which most coaches often overlook. Here are these 3 metrics, along with tips on how…
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…
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…
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…
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 &…
THE PROVEN WORKFLOW TO INTEGRATE TESTING SERVICES INTO YOUR COACHING BUSINESS – AND BOOST ATHLETE RETENTION You’re not the first coach or testing provider to feel unsure about how to turn testing into a consistent, value-adding part of your business. Maybe you’ve wanted to start offering testing but never felt entirely clear on how to…
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,…
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…
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…
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”,…
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…
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…
Unf*ck Your Lactate Testing! Minimizing your testing effort while maximizing your results.Learn how to choose the right protocol, understand lactate dynamics and how to extract VO2max, VLamax, fat combustion & more from lactate your lactate tests. It’s time to unf…ck lactate testing! arrow-icon-down Book A Free Demo arrow-icon-down Learn more About the Webinar: Do you…
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…
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…
“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 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…
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…
Improving running economy is probably the most efficient way to shave off minutes from your 10k or (half) marathon time. At the same time, it’s an overlooked metric that is often wrongly measured. That’s why it’s time for a change! This comprehensive guide covers everything you need to know about running economy (RE): from theory…
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.
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…
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…
From 7-Eleven to Motorola to Saturn to INSCYD. Norman Alvis – retired Pro, multi-national champion and world record holder – has turned INSCYD to go beyond… Norman Alvis at Motorola (1994) vs Norman Alvis now Norman lives in Colorado Springs where he set a US Hour Record late in his pro career, 1997. The distance…
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…
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,…
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.…
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…
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…
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…
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…
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…
Many labs and coaches use lactate threshold graphs to measure progress in their athletes. However, when analyzing a lactate threshold chart, it’s important to know exactly which factors cause a shift in the lactate curve. After reading this article, you will understand why a right shift in the lactate curve can be a bad thing.…
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…
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…
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…
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…
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…
(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.…
Part 2 of the HIIT vs. Norwegian 4×4 Series | By Sebastian Weber, Founder of INSCYD & WorldTour Cycling Coach Key Takeaways HIIT and Norwegian 4×4 intervals do not only train the aerobic system. They also stimulate the glycolytic (anaerobic) system, with potentially unwanted consequences for endurance performance. VLamax utilization (the fractional use of glycolytic…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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.…
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…
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 many times have you looked at your power meter or heart rate monitor and wondered if you were going too far above your threshold? Although it is reasonable not to kill yourself ‘just because’ when you’re out training and racing, you might be surprised by how little you actually know about one of the…
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…
Want to race or run super long races, like the Race Across America, Cape Epic, Dirty Kanza or the Transcontinental? We’ve got you covered! As Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) says: “During a 4-hour ride, you can underfuel and get away with it. However, during a 48-hour event, it’s essential…
Exercise Physiologist Tero Joutsen, PhD, rideson the treadmill during a 30min constant load test – the gold standard for validation of the maximum lactate steady state (AKA anaerobic threshold / FTP) Advertising claims are often designed to make more out of products than they actually are. INSCYD’s Power-Performance Decoder (PPD) software doesn’t have a claim.…
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…
Are you looking for a way to boost your performance as a coach or athlete? Then you need to consider performance testing. In this article, we’ll cover the top 3 reasons why the best coaches use metabolic testing, whether you’re working with a professional or amateur athlete. What is performance testing? Before we dive into…
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…
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…
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…
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…
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…
Are you still using Jack Daniels’ running formula to determine athlete VO2? Are VO2max and anaerobic threshold the only metrics that you test for? Is your high VO2 athlete not winning all races? Then this article gives you the missing piece of the puzzle! Ben Tilus, National and State Champion coach in track and field…
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…
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…
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:…
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…
Part 1 of the HIIT vs. Norwegian 4×4 Series | By Sebastian Weber, Founder of INSCYD & WorldTour Cycling Coach Key Takeaways Norwegian 4×4 intervals (4 min at 100% threshold / 4 min rest) and 40/20 HIIT (40 sec at 130% threshold / 20 sec rest) produce fundamentally different VO2 responses due to oxygen kinetics.…
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…
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…
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…
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…
Webinar The “No Lactate Curve” – Lactate Testing If you do lactate testing, there is a very high chance you are underutilizing it. Do you create a lactate profile and lactate- or threshold-based training zones for endurance sports? If yes, you are missing out on most of the value this testing could provide.And if you…
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…
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…
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…
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…
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!
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…
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.…
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
Many INSCYD athletes and coaches qualified and prepared for IRONMAN Kona, Hawaii. In this article we bundle their tips and tricks. 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 Table of Contents…
(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…
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. Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper understanding of lactate…
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…
Free Demo The 7 key takeaways you will get from 4-Day Hands-on Physiological Testing & Coach Education Camp If you are not sure if these camps are for you or if you just want some key takeaways summarized – we have you covered. Join our free webinar and learn 7 key takeaways from the upcoming…
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…
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…
AI in sports has become a hot topic, with many coaches concerned about the impact of advanced technologies like ChatGPT on coaching. This article addresses these concerns and demonstrates how coaches can not only stay relevant but thrive in the age of AI. Discover 3 strategies for integrating ChatGPT and other AI tools into your…
Salim Mohammned getting an INSCYD test done by Jo Spindler Hard work will always beat talent (if talent is not trained). But if you’ve got a good set of genes and a strong work ethic, then you’re on the road to success.And that is true at any given phase in life. Just take Salim Mohammed,…
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…
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…
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…
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…
Stop guessing what to train and why. In 4 days, learn to identify exactly what limits your athlete’s performance — and design training and nutrition that targets it.
