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. Most importantly: after reading this article you know exactly how to find out which strategy boosts your VO2max most effectively. Let’s get started!
By Loek Vossen
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VO2max is commonly referred to as the size of your aerobic engine. It is probably the most well-known and accepted measure of endurance. Coaches and athletes who measure VO2max want to know how well the aerobic energy system is able to produce energy. This makes sense, because the aerobic energy system is highly dominant and performance-determining in most (endurance) sports.
VO2max represents the ability to use oxygen to produce energy in the muscle. The higher your VO2max, the higher your aerobic power, anaerobic threshold and maximal ability to burn fat (FatMax) – all other things equal. In many (endurance) sports, these parameters are crucial. Which is why VO2max is important.
Find out whether your VO2max can use a boost by comparing your VO2max with norm values by age, gender and sport.
Learn more about VO2max in this 6-minute video:
If VO2max is about using oxygen in the muscle to produce energy, how can we improve it?
First of all it’s important to break down the basics. To get oxygen from the air to the muscle cell, you need a good respiratory system. This system takes oxygen from the air and transports it to your bloodstream. In healthy people the lungs are not a limiting factor.
Once oxygen enters the bloodstream, the cardiovascular system needs to transport oxygen to the working muscle. Red blood cells with oxygen carriers (hemoglobin) need to start moving. This is the job of your heart, using its stroke volume and (maximum) heart rate.
Finally, when oxygen reaches the muscle it needs to diffuse into the muscle to enter the mitochondria, which will eventually use the oxygen to produce energy.
A high aerobic energy production (VO2max) in the muscle requires a good oxygen transport of these systems. In theory, there could be many weak links that would increase VO2max when improved. With training and nutrition you could for instance aim to:
In practice though, the limiting factor often occurs within the muscle itself. In fact, even during intense exercise, the blood that goes back from the muscle to the lungs contains a significant amount of oxygen. Only for sudden change of oxygen demand (power output) oxygen delivery can be a limiting factor for a few seconds.
This means that in training, standard practices for VO2max improvement should aim to improve the ability of the muscle to use oxygen to produce energy.
In general, every workout that raises your oxygen consumption provides a stimulus for your body to increase VO2max. For instance: long slow endurance training or high-intensity interval training (HIIT). Therefore it’s important to do regular exercise, when wanting to increase VO2max. There are also nutrition enhancements that have the potential to increase VO2max. Let’s dive a little deeper into these workouts and nutrition strategies that aim to increase VO2max.
Some people think VO2max is predetermined by genetics. It is true that some aspects are at least partly genetically determined, like:
However, VO2max is also highly trainable… In fact, VO2max is one of the best traininable metrics in endurance sports. It increases with good training and decreases with inactivity (or too hard training).
Let’s talk about the 3 most accepted ways of increasing VO2max with training:
There are many terms describing what we mean with endurance training: continuous training, base training, long slow distance training, moderate training, high-volume low-intensity training. Eventually it comes down to exercising at a relatively easy pace for a relatively long time.
A large scientific review, looking at 28 studies, defined the intensity of endurance training as everything between 60-85% of the maximum heart rate. In terms of training zones, this roughly equals zone 1 in a 3 zone model, or zone 1 and 2 in a 5 zone model.
This type of training is highly dominant in training models like polarized training and pyramidal training. It’s also a large portion of the Norwegian training method.
If you want to learn more about the three-zone and five-zone models, or if you’re eager to dive deeper into the polarized and pyramidal training methods, then we have indispensable resources for you.
![[E-Book] - Mistakes You Need To Avoid When Using A Training Method](https://inscyd.com/wp-content/uploads/2023/07/E-Book-akes-You-Need-To-Avoid-When-Using-A-Training-Method.png)
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.
The scientific review showed that endurance training increases VO2max by 4.9 ml/kg/min on average, with bigger increases for those who have a lower baseline fitness.
Continuous endurance training is almost monotonous per definition. When choosing the intensity it’s important to keep in mind the duration of your workout and the rest of your training program. This determines at least partly how fast your pace should be.
You could for instance do a long 1,5 hour run on your lactate threshold 1 (LT1) intensity.
If you want to focus more on your fat combustion, you could do a 2,5 hour bike ride on your FatMax intensity. Although you should keep in mind that for well-trained athletes, FatMax might not be the ideal training intensity.
With the INSCYD software, you can easily see what your FatMax intesnsity is by looking at the intensity (x-axis) at your maximal fat combustion (green line).
Want to be sure that your endurance training today doesn’t hamper your performance tomorrow? Pick an intensity at which you burn roughly 40-50 grams of carbohydrates, and make sure you consume the same amount of carbs during training. This way, you don’t empty your muscle energy, which enables you to train hard again the day after.
You can find the carbohydrate combustion rates in the INSCYD’s Fat & Carbohydrate combustion graph (example above).
With INSCYD, coaches and labs can create a full metabolic performance profile for athletes. INSCYD’s Fat & Carbohydrate combustion graph allows you to create highly individual fueling plans for training and racing, ensuring your athletes never ‘bonk’ again. Furthermore, you can create precise pacing plans for endurance events and prevent overtraining with strategies based on energy availability over time
Coaches and Labs book a free demo with the INSCYD team and discover how you can supercharge your coaching business. Athletes, unlock your full potential with INSCYD. Gain insights into your metabolic performance and create personalized training programs. Find your INSCYD coach or lab.
With interval training we mean “long” intervals, somewhere ranging between 3-20 minutes. These intervals take place at or (slightly) above the anaerobic threshold. The most famous interval training to increase aerobic power are probably ~5 minute VO2max intervals.
A scientific publication showed that an interval training with these intervals increased VO2max by 7%, during an 8 week training program (3 sessions per week), in moderately trained subjects. It also showed that this was a significantly more effective training method than long slow distance training. These findings are in line with the previously mentioned scientific review, which concluded that higher intensity training results in greater VO2max gains than endurance training.
Creating highly individual interval training with the right interval and recovery duration and intensity is easy, using the INSCYD lactate recovery and accumulation graph. Learn more about it via the article: Lactate accumulation & recovery and download our whitepaper.
Remember, every athlete is unique, and it’s essential to customize your interval training program based on your athlete’s goals, fitness level, and recovery capacity. Using INSCYD can help you create a more personalized and effective interval training program.
Watch our interval training webinar, in which Sebastian Weber talks about creating physiology based interval training.
The range of these intervals – and therefore workouts – is pretty large. Some examples are:
The typical 5 minute VO2max intervals. For instance, 4 times 5 minutes at VO2max-power, with 5 minutes recovery in between. Or a slight iteration, used in the scientific publication we just mentioned, 4 times 4 minutes at 90-95% of maximum heart rate, with 3 minutes recovery in between.
On the longer side of the spectrum, you could do over-under intervals, that alternate intervals slightly above anaerobic threshold with intensities slightly below threshold, without recovery in between. For instance, 4 times 2 minutes at 105% AT, with 4 times 1 minute at 95% AT in between. You can then recover for 5 minutes between 2 sets.
High-intensity interval training (HIIT) is the opposite of continuous endurance training. During HIIT, you alternative short high-intensity efforts with recovery. These workouts typically last less than 60 minutes.
When increasing VO2max is your main objective, science shows HIIT is often best practice for both the average athlete and for elite athletes.
Follow our 4-step guide to create highly individual interval training. You can also download our infographic for a visual guide.
There are many HIIT workout examples, like Tabata workout and 40-20 Intervals. You can vary between submaximal efforts and all-out intervals (sprint intensity training, SIT). You can also vary between active recovery and passive recovery (intermittent training).
Here’s an example HIIT workout of 3 sets with 10 40s intervals at 120% of anaerobic threshold, with 20s active recovery in between.
Just because these short high-intensity intervals work best for most athletes, doesn’t mean they also work best for you. Find out whether longer or shorter intervals are better for you via our 6 step plan to answer this question via this article: 5 Most iconic High-Intensity Interval Training (HIIT) workouts for endurance athletes.
To reach a high VO2max during a VO2max test, you of course need enough energy, which can for instance be derived from a carbohydrate rich diet. The well-known stimulant caffeine can also increase your VO2max test results, since it increases time to exhaustion during an incremental test. But are these really VO2max improvements?
Fundamental VO2max improvements are more likely related to improvements in oxygen transport or mitochondrial function in the muscle.
We know iron is important for oxygen transport. It therefore makes sense that if you’re low on iron, adding extra iron into your diet could enhance VO2max. There is no evidence that iron supplements increase VO2max in healthy athletes though.
Another popular supplement is nitrate. Nitrate has shown to increase the efficiency of mitochondria. It also increases blood flow to the muscle. However, nitrate rich beetroot juice does not significantly increase VO2max.
There are several other micronutrients that are essential for mitochondrial function. So far, none of them are proven to directly increase VO2max. A healthy and energy rich diet is of course crucial in training, which does increase VO2max.
Once you start implementing strategies to improve your VO2max, it’s important to be able to see whether they are effective. The only way to do that is to monitor your VO2max over time.
Depending on your current fitness, you can expect VO2max improvements within 1-3 months. If you don’t see changes within this timeframe, your training program might be ineffective, and you better know that sooner than later. Frequently testing for VO2max changes saves valuable time.
Track progress over time, using the INSCYD performance tracking chart.
Fortunately, it’s not necessary to visit a lab everytime you need a VO2max update. You can also accurately measure VO2max outside a lab, using a remote test. With the INSCYD Power Performance Decoder (PPD) test, you can measure all relevant physiological components, using only a power meter (in cycling) or GPS watch (in running).
As a result, you get a full metabolic profile report with lab level accuracy. Read more about test results over here. This does require a specifically validated all-out test protocol and INSCYD software.
Coaches and Athletes, take your performance tracking to the next level with INSCYD’s Power Performance Decoder (PPD) test. This remote test provides a full metabolic performance profile with lab-level accuracy.
Coaches, you can now offer lab-level testing to any remotely coached athlete anywhere in the world, increasing the revenue of your coaching business. Athletes, you can perform the test wherever you are and get a full metabolic profile report.
Coaches, book a software demo to see how INSCYD can enhance your business. Athletes, schedule a remote VO2max test with an INSCYD coach today.
The VO2max readings allow you to understand if your training strategies worked. Now you don’t rely on scientific studies anymore, and instead know what works for you.
INSCYD performance projection feature enables you to not only look at your VO2max trend retrospectively, but also look into the future possibilities.
It shows how your metabolic profile will change if VO2max increases by e.g. 2%. It answers how much additional aerobic power you will have, how much your fat combustion will increase, how your anaerobic threshold will trend, and many more.
Use the INSCYD performance projection to see how an athlete will perform after e.g. VO2max increased by 2%.
It also works the other way around. If you have a specific goal, you can calculate how much your VO2max needs to increase to reach that goal.
Coaches, to discover how INSCYD can revolutionize your work and enhance the performance of the athletes you train, book a call with our performance team. For athletes, find an INSCYD coach to receive a comprehensive and personalized training program based on your unique physiology. Set your goals based on your individual capabilities, not just generic benchmarks. Remember, it’s time to train smarter, not harder.
Learn more about performance projections via this article: Predict future performances and boost your coaching business.
What if your VO2max is not increasing anymore? A plateau in VO2max improvements is pretty common in well-trained athletes who have several years of training experience.
Although HIIT training, described earlier in this article, can even increase the VO2max of professional athletes, at some point there simply isn’t any room for VO2max improvement left.
When you detect such a VO2max plateau, it’s time to shift your focus to other key performance metrics. In fact, increasing or decreasing your VLamax (anaerobic power) is most effective when you already have a high VO2max. That’s why VLamax is the secret weapon of elite coaches and athletes.
Read our case studies of athletes and coaches who successfully balanced VO2max and VLamax:
Before you start aiming to increase VO2max, it’s good to know the most common pitfalls.
Consistency in training is very important when trying to increase VO2max. There are two simple reasons why:
So don’t only focus on training, try to prevent detraining (inactivity) as well. For instance by focusing on injury prevention and making sure busy work weeks or long vacations don’t cause you to fully stop training.
You can’t expect significant VO2max improvements in no-time. It’s better to start your race or event preparations early and slowly add progressive overload to your training, than to suddenly go all-in on your training program a few weeks before your goal.
This allows for proper recovery between workouts and prevents disappointments. If motivation over the course of several months is a challenge, make sure to track athlete progress. This way you objectively see the result of your hard work.
Stay motivated by tracking your progress over time, using the INSCYD performance tracking chart.
One of our INSCYD coach – Peter Pouly emphasizes:
“One common misconception is that performance testing is only beneficial for elite or professional athletes. I emphasize that performance testing is valuable for athletes of all levels as it provides objective data to guide training and track progress.
My decision to work with INSCYD was sparked by my preference for working with lactate tests. Over time, as we collected sufficient data, I realized that we could also obtain accurate numbers without the need for systematic lactate testing. Instead, we (also) use PPD tests.
This has revolutionized the way I monitor my athletes’ development. I can objectively measure their progress over time, track their physiological adaptations, and make informed adjustments to their training plans. This not only enhances their training effectiveness but also allows for early identification of potential performance plateaus or overtraining issues.”
Read the full interview with Peter Pouly here.
Some athletes respond better to several short HIIT workouts per week while others prefer enjoying long endurance training. Don’t just copy the training program of your training buddy and expect similar results.
Instead, aim to learn what works for you. Try a training strategy, stick to it for a couple of months, and test whether it results in the desired VO2max improvements. If not, quickly adapt.
Uncover key insights with our compelling infographic on “How To Increase VO2Max”. Unlock athlete’s potential with our expert tips and strategies on enhancing VO2Max.
Discover how VO2Max impacts your aerobic power and learn strategies to enhance it. Avoid common mistakes and learn how to monitor improvements effectively. Remember, it’s not just about working harder, but smarter!
We talked about some advanced techniques to take your VO2max to new heights. According to science, HIIT, interval training and endurance training are effective ways to increase VO2max. HIT training seems to be the most promising training strategy to boost VO2max, both in recreational and in professional athletes.
We showed that nutrition can also play a role in increasing VO2max, but mainly when you have deficits like iron deficiency. It’s not very likely that nutrition directly increases VO2max in healthy athletes.
The most important take home message is that if you want to understand what increases your VO2max, you need to monitor your VO2max improvements.
With INSCYD, coaches can offer lab-level testing to their athletes, no matter where they are. Our Power Performance Decoder (PPD) test provides a comprehensive metabolic performance profile, enabling them to design personalized training strategies. Using INSCYD’s performance projection feature they can predict how an athlete’s metabolic profile will change with specific training adaptations, and set realistic, achievable goals. And monitor athletes’ progress over time.
By integrating INSCYD into your services, you not only enhance your service offerings but also significantly improve your athletes’ performance. Open up new revenue streams and stay ahead of the curve in the competitive world of sports coaching and performance analysis. Don’t hesitate to Book a Free Call and ask any questions you may have about integrating INSCYD into your coaching.
Athletes, level up your training! Stop settling for standard coaching and general training plans. With INSCYD coaches, you get tailored, data-driven training plans specifically for you and your goals . Find your INSCYD coach today, but act fast – they’re in high demand!
Last but not least: if you avoid the common mistakes when trying to increase VO2max that we mentioned, and hit a plateau in your VO2max improvements, it’s time to look at the brother of VO2max: the maximum anaerobic power, or VLamax.
HIT training vs Endurance training to improve VO2max
Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports medicine (Auckland, N.Z.), 45(10), 1469–1481.
Interval training increases VO2max more effectively than endurance training.
Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R., & Hoff, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and science in sports and exercise, 39(4), 665–671. [LINK]
Elite athletes improve VO2max with short intervals
Rønnestad, B. R., Hansen, J., Nygaard, H., & Lundby, C. (2020). Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training. Scandinavian journal of medicine & science in sports, 30(5), 849–857. [LINK]
Beetroot does not increase VO2max
Perez, J. M., Dobson, J. L., Ryan, G. A., & Riggs, A. J. (2019). The Effects of Beetroot Juice on VO2max and Blood Pressure during Submaximal Exercise. International journal of exercise science, 12(2), 332–342. [LINK]
Caffeine increases VO2max test results
Stadheim, H. K., Stensrud, T., Brage, S., & Jensen, J. (2021). Caffeine Increases Exercise Performance, Maximal Oxygen Uptake, and Oxygen Deficit in Elite Male Endurance Athletes. Medicine and science in sports and exercise, 53(11), 2264–2273. [LINK]
Detraining alters VO2max faster than retraining
Godfrey, R.J. & Ingham, Steve & Pedlar, Charles & Whyte, Greg. (2005). The detraining and retraining of an elite rower: A case study. Journal of science and medicine in sport / Sports Medicine Australia. 8. 314-20. 10.1016/S1440-2440(05)80042-8. [LINK]
Human Movement Scientist | Content Marketing and Education
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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…
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,…
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,…
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…
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, 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…
Some of our technologies seem so ground-breaking, that it might seem too good to be true. Questions we often hear are: “how come INSCYD is able to measure the VLamax while others fail to do so?” or “How is it possible that the Cycling PPD only needs 4 all out efforts, but still results in…
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…
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…
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…
Olympic mountain biking coach Filip François reveals his coaching structure, which leads to proven top performance and coaching business success. When I started my coaching business together with my wife (two times cross country Olympian) we wanted to give our athletes the best coaching possible. We chose to use INSCYD, because we already worked with it during the…
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…
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…
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…
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…
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…
With the arrival of affordable running power meters like Stryd, power has become an important metric in running over the past years. Now it’s time to unlock the power of your running power meter. Previously, power was only a number expressing your output. Today INSCYD links this running power to your individual physiology. The result:…
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…
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…
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…
Are you looking for a way to boost your performance as a coach or athlete? Then you need to consider performance testing. In this article, we’ll cover the top 3 reasons why the best coaches use metabolic testing, whether you’re working with a professional or amateur athlete. What is performance testing? Before we dive into…
Chris Case and Trevor Connor of Fast Talk Laboratories performing an INSCYD test Salenstein, Switzerland / Boulder, Colorado, USA At INSCYD we celebrate all our new partnerships, and this is one we cannot keep to ourselves. We are happy to announce our new partnership with Fast Talk Laboratories! About Fast Talk and Fast Talk Laboratories…
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…
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…
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…
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…
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…
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 …
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…
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…
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…
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:…
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. By Loek Vossen Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper…
This webinar will teach you how to use a holistic approach, utilising biomechanics, aerodynamics, training and nutrition to tremendously increase the performance of a triathlete in no time. Learn how to use real world biomechanical analysis, nutrition strategies and efficient training programs to maximize value of your coaching and bike fitting service. High Performance Expert…
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…
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…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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.…
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.
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!
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…
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…
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…
Zone 4 training, also known as threshold training, is used by the world’s best triathletes and marathon runners. But the true training effect of zone 4 training is not as straightforward as many coaches and athletes think. This article covers the science and practical applications of zone 4 training. Spread the knowledge! Share this article…
You invested many training hours and money in your next IRONMAN triathlon. You sacrificed social and family life. On race day, you hope all comes together. But how can you be sure? Read this article to prevent hitting the wall or underperform. Learn exactly when to accelerate, recover, eat and drink. Are you ready for…
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…
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…
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 &…
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…
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…
Salenstein, Switzerland./ Colorado Sprints, USA January 12th, 2021. Two of the most innovative and best performing companies have joined forces. The coaching company Carmichael Training Systems (CTS) brings on board the analysis software and the unique training science tool INSCYD to support their performance diagnostic work. Carmichael Training Systems is the premier destination for world-class…
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”,…
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.…
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…
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…
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…
“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…
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…
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…
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…
Join Sebastian Weber, Founder of INSCYD, and Reinout Van Schuylenbergh, an esteemed coach with over 30 years of experience in endurance sports, as they impart invaluable knowledge on leveraging state-of-the-art training methods to maximize your endurance training. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
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…
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…
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.…
Sebastian Weber reently gave 2-day workshop in Munich about Energy metabolism diagnostics – and how to apply it in training. In attendance were national ski coaches looking to expanding their knowledge. The event was organized by INSCYD partner, the German Ski Association. Do you want to have an inside look at what the national coaches…
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…
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…
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…
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…
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…
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…
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]…
When Eliud Kipchoge crossed the finish line at the INEOS 1:59 Challenge in Vienna, he not only completed a marathon in under two hours but also shattered a seemingly insurmountable human performance boundary. What made such a feat possible? We’ve delved into the potential physiology behind the 1:59 Challenge, and the findings are astounding… To…
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…
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.…
Are you still using training zones based on a percentage of FTP, Anaerobic threshold or fixed lactate concentrations? Do you get the feeling that two athletes training in the same zone don’t show the same adaptation to the same training? If this sounds familiar then it is time for a change! https://youtu.be/hZELSARsJtA With INSCYD’s new…
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…
INSCYD users have a clear advantage over their opponents who still work with conventional performance diagnostics. To make the most out of this (metabolic) data, AZUM developed a platform that enables coaches to implement INSCYD data in everyday training. This makes impractical Excel tables or inaccurate training zones a thing of the past. Here are…
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…
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…
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…
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…
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…
Too many runners are underperforming because they don’t know what they are capable of. In this article, we boost your confidence, by showing you exactly how to find out what you’re already able to accomplish. More importantly: we discover precisely what you need to work on in training to increase performance even further. Let’s get…
(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.…
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…
Sometimes you need that extra advantage to win against your competitors. Sometimes you want to teach your team the intricacy of human physiology. And sometimes you just want to develop your squad and bring the youngsters to an elite level. It doesn’t matter what your goal is: INSCYD will help you to achieve it. The…
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…
Discover how to measure VO2max without visiting a professional lab, utilizing field tests, sports watches, or online calculators. This article explains different ways to measure your VO2max without requiring expensive lab equipment. Let’s explore these methods and their precision in calculating your VO2 max. Image: INSCYD Partner COSMED Spread the knowledge! Share this article with…
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…
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…
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…
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*.…
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…
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…
It almost looks like a new running metric is introduced every day. This makes it easy to lose sight on the metrics that are important and fundamental. In this blog we don’t want to get lost in details like cadence, stride length and ground contact time. Instead, we are going to look at the big…
Mountain biking is significantly different from road cycling – you can’t just use the same training prescription. Elite coach Janis Musins reveals how he transformed Martin Blums from a rank around 50 to an impressive 11th place on the World XC ranking, using INSCYD performance software. Spread the knowledge! Share this article with your fellow…
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…
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…
THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION Exclusive webinar revealing the physiological secrets of Tour de France champions. Learn how to interpret and apply metabolic data to elevate training, boost performance, and develop winning talent. arrow-icon-down Learn more about INSCYD No More Guessing! Get a 360° Metabolic Profile of Athletes…
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 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…
Learn 3 steps to calculate your body composition.
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