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.
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Grab your metabolic report and let’s get started.
In this example, we detect possibilities for improvement with a group performance comparison technique. Don’t forget to read the entire article to learn more strategies to detect strengths & weaknesses of your metabolic profile.
First, in the INSCYD Athlete Setcard, you can see all Physiological Performance Benchmarks. The gauge already compares the results against a comparison group. For instance:
The comparison group itself can be determined by the INSCYD coach. This could be a standard comparison group like: recreational-, amateur- or professional athletes.
Prefer to have an overview of all performance benchmarks in one place? Scroll to the Metabolic Fingerprint, also known as the strength and weakness profile.
Example of another athlete:
This again gives you an overview of areas to focus on for performance improvement. This example shows that FatMax and Efficiency are low compared to similar athletes.
Watch the INSCYD Metabolic Profile in action:
It goes without saying that you can also choose to do a direct comparison between two or more athletes. For instance when looking at VLamax:
A direct comparison allows you to dive a little deeper into the details. For instance when comparing running economy or trying to improve swim economy.
Improving running economy is probably the most efficient way to shave off valuable minutes from your race times. 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 the running economy – from theory to practice.
This XC use case shows why VO2max, VLamax and Anaerobic threshold can be similar between two athletes, while their performance differs dramatically: economy.
You can directly compare the economy of two athletes via the Economy tab in the INSCYD app. Watch the video for an example. Economy data does require a test with economy (VO2) measurements. INSCYD users can find the economy test protocol in the help center.
Let’s compare the economy of two swim athletes. The graph shows how fast two swimmers (red vs black) swim with a given energy expenditure.
This graph shows whether you swim faster or slower than someone else, while swimming at the same energy expenditure (exercise intensity). It uses the actual test results, meaning you can look at swim economy depending on swim technique (e.g. freestyle vs backstroke), swim distance, duration and intensity.
You can compare against another athlete or against a control group. This direct comparison strategy is a very good way to see whether – in this case swim economy – is something you should work on.
Dive into the depths of swimming performance with our exclusive webinar. Join Alexander Törpel, Head of Diagnostics at the German Swimming Federation, as he unveils the intricacies of swimming performance tests, their protocols, and insightful applications in training. |
What You’ll Discover:
If you don’t have any reliable comparison group, you can still compare Physiological Performance Benchmarks with normative data. Discover normative data per metric via the links:
Comparing your metabolic test results with others is one way to detect areas for improvement. Note that you need to look at all Physiological Performance Benchmarks (e.g. VO2max, VLamax, Economy) to fully understand what’s going on. A simple lactate profile can easily lead to false conclusions, as this swim use case shows.
INSCYD’s cutting-edge metabolic profiling offers a comprehensive view of an athlete’s capabilities, far beyond traditional metrics. Enhance training efficiency by understanding the unique metabolic profiles of each athlete.
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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.
Already have a coach? Great! Schedule a demo together with your coach to see how INSCYD can integrate into your current training and elevate your performance.
Let’s move from a group comparison to an individual comparison technique, to detect possibilities for improvement. Don’t forget to read the entire article to learn more strategies to detect strengths & weaknesses.
While group comparisons help to see where others outperform you, analysing your own metabolic profile over time enables you to spot areas of improvement too. This individual approach is also necessary to see what improvements are realistic.
INSCYD’s Performance Tracking features enable you to look back in performance history and can give you great insights into what you need to do in the future. Say you just performed an INSCYD metabolic profile. A good way to discover what you should work on is to look at your performance tracking chart.
Were some metrics better in the past? Then this is a clear indication that those metrics have room for improvement.
Did some metrics increase rapidly after you changed your training program? Then this indicates you may have found the key to increasing a performance metric with a specific training method. Maybe sticking to that training method will increase those metrics even further, at least to a point.
Watch the INSCYD Performance Tracking function in action:
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Download our comprehensive E-Book, titled ‘Mistakes You Need To Avoid When Using A Training Method | INSCYD X AZUM’, provides expert strategies, insights from elite coaches, and practical tips.
You can also watch our insightful webinar that delves deeper into the three-zone and five-zone models, polarized and pyramidal training methods.
Obviously it also works the other way around. If you have a personal record in VLamax after spending many months of dedicated sprint and strength work, you might hit your personal ceiling for VLamax. This could be especially true when you already see a flattening of the curve (less increase) over a couple of metabolic test results. It’s time to work on something else!
This example shows the importance of regular testing. Here’s more about how often you should do an exercise test.
Instead of comparing your test results with others or with your previous test results, you could also start with the end in mind. In this case, “the end” is your end goal and the metabolic profile that is necessary to reach that goal. From there on you can see what needs to be improved to get there.
Here’s a practical triathlon example to clarify this approach.
In this example, the end goal is to swim 3.8 km (full triathlon swim distance) in one hour. We can now reverse calculate the required metabolic profile.
3.8 km in one hour equals a swim speed of 1.06 m/s.
Since the swim is only the first of 3 sports, swimming 1.06 m/s should be well below anaerobic threshold. For example: 70% of VO2max.
This means that when you swim 1.06 m/s the oxygen demand should be equal to or less than 70% of VO2max. That’s our end goal.
The current metabolic profile shows that the anaerobic threshold speed equals 1.03 m/s, which is at 77.6% of VO2max.
It also shows that the oxygen demand at 1.06 m/s equals 36.10 ml/kg/min (solid dark blue line in the image below). That equals 80% of VO2max (45 ml/kg/min in this example).
We now know that we either need to:
By playing around with those two numbers in the INSCYD Performance Projection function, we can see what our required metabolic profile looks like.
In the example performance projection below (dashed dark blue line), we increased VO2max from 45 to 48 ml/kg/min. We also improved swim economy so that combined, the current oxygen demand at race pace shifts from 36.10 ml/min/kg to 33.40 ml/min/kg.
This performance projection shows that a combination of these two improvements is enough to swim 1.06 m/s at 70% of VO2max (33.40 oxygen demand ÷ 48 VO2max = 70%).
You now know exactly how much VO2max and swim economy need to improve to reach your end goal!
Learn more about the INSCYD Performance Projections: practical examples and business opportunities.
Say you’re participating in the Alpe d’Huez triathlon and you want to climb the Alpe d’Huez by bike in one hour. We can now reverse calculate the required metabolic profile.
Say you’re participating in the Alpe d’Huez triathlon and you want to climb the Alpe d’Huez by bike in one hour. We can now reverse calculate the required metabolic profile.
The current metabolic profile (solid lines image below) shows that the anaerobic threshold – where lactate production meets lactate combustion – equals 251W.
Since you need to run afterwards, we aim for an intensity of 90% of threshold. This means that your threshold should be 4.1 w/kg (3.7 ÷ 4.1 = 90%). That’s our end goal.
We now know that we need to:
By playing around with those three numbers in the INSCYD Performance Projection function, we can see what our required metabolic profile looks like.
In the example performance projection below (dashed lines), we increased VO2max from 55 to 58 ml/kg/min, decreased VLamax from 0.40 to 0.30 mmol/l/s and decreased body weight from 70 to 67kg.
This performance projection shows that a combination of these three improvements is enough to increase threshold from 251W (3.59 W/kg) to 275W (4.10 W/kg).
Of course there are many different combinations of changes in these 3 metrics that can lead to the end goal → a threshold of 4.1 W/kg to climb the Alpe d’Huez in one hour. Pick one that is most realistic for you.
In this final example, the end goal is to run a marathon in 3.5 hours. Let’s reverse calculate the required metabolic profile.
To run a marathon of 42.195 km in 3.5 hours, you need a pace of roughly 5:00 min:sec/km.
The current metabolic profile (red line image below) shows that the carbohydrate combustion rate at this pace equals 125.0 grams per hour and therefore 437.5 grams per 3.5 hours.
To understand whether that is realistic, we need to look at the carbohydrate availability = glycogen stores + carb intake. The INSCYD report shows a glycogen availability of 412 grams. However, let’s assume you have already swam and cycled. With a similar calculation as the calculation below, the actual glycogen availability for the run turns out to be 200 grams.
Let’s assume you plan to consume 60 grams of carbohydrates per hour during the marathon. We now have a carb availability of 200 + 3.5 * 60 = 410 grams. This is not enough to cover the 437.5 grams that we need.
We now know that we need to:
Consuming 60 grams of carbs per hour can already be a challenge, so let’s only play around with the latter three options in the INSCYD Performance Projection function, to see what our required metabolic profile looks like.
In the example performance projection below (dashed red line), only VLamax is decreased from 3.0 to 0.27 mmol/l/s.
This performance projection shows that a decrease in VLamax is enough to increase fat combustion and decrease carb combustion, up to a point that the carb combustion is down by ~10 grams per hour. The carb combustion now equals 115.0 g/h * 3.5 h = 402,5 grams during the marathon. This can be covered by the carb availability of 410 grams.
By playing around with the numbers, you can find several combinations of changes in performance metrics that lead to the end goal.
Learn more about the interaction between carbohydrate intake and pacing in running.
We’ve learned 3 practical ways to discover what to work on after finishing a metabolic test:
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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…
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…
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…
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…
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…
Lactate accumulation & recovery Accumulation of lactate is associated with fatigue and time to exhaustion during hard exercise. The time an athlete needs to recover from such an accumulation and the intensity he or she can handle during this are crucial for success in some sports like cycling and football. Furthermore knowledge about accumulation and…
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,…
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is the little brother of LT2 or anaerobic threshold. LT1 may not get as much attention as LT2, but it’s still a key ingredient of famous cycling, running, and triathlon training methods. This includes Polarized training, Pyramidal training and the Norwegian Method. This article…
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…
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…
(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…
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 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 &…
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…
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,…
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…
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…
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…
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 2). Watch the webinar: Agenda timestamps: [01:00] Creating zones with TZB: the Master Metrics [02:35] Energy contribution: aerobic vs anaerobic [10:45] Substrate utilization: fat and carbohydrates [21:45] FatMax [23:40] %VO2max (power or speed) [27:25] %VLamax [34:45] Lactate concentration and rates [40:50]…
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…
Join CANYON//SRAM Racing rider, Ella Harris, and the team’s performance coach, Stephen Gallagher from Dig Deep Coaching, for a dive into the practical use of the INSCYD software. They’ll discuss the insights from various testing protocols and real-life examples of how these understandings have helped shape and improve performances across training, racing and recovery. Agenda:…
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…
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…
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…
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…
Mathieu Heijboer – Head of Performance at World Tour Cycling Team Jumbo-Visma is presenting on how he used INSCYD metabolic profiling to coach his athletes in the most successful campaign of the team – 2019. Mathieu shows example test protocols his team uses along with example results. He then dives into how he uses the…
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…
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…
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…
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…
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…
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.…
“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…
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…
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…
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…
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…
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…
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.…
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…
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…
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.…
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…
Cyclocross heroes seem to dominate in road cycling. How do cyclists like Thomas Pidcock, Wout van Aert and Mathieu van der Poel make the switch from a 60-minute cyclocross race to a 6-hour road race? In this blog, Wout van Aert – coached using INSCYD since 2017 – reveals his secret! In cyclocross, it is…
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…
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…
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…
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…
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…
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…
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…
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*.…
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.
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…
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…
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.…
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…
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…
Here’s how to increase your fat combustion, be less dependent on precious carbohydrates and sustain a higher exercise intensity for a longer amount of time. These 3 tips talk about what to avoid in training, what (not) to eat and your overall long term training goal. PS you can also download the tips in PDF.…
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…
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…
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’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…
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…
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…
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…
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…
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…
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 work…
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:…
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…
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…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
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…
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…
Running Economy: How To Improve and Measure It
Learn how to create fueling and pacing strategies, using carbohydrate combustion rates.
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