Lactate testing becomes increasingly interesting once you fully understand how lactate behaves and which conclusions you can draw from a lactate test. This article covers everything you need to know about lactate and lactate testing. Included: 5 practical do-it-yourself steps for lactate testing. Let’s get started!
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Before we can learn more about lactate testing, we need to know what lactate actually is.
To fully understand what lactate is, we need to look at our energy systems. Energy systems need fuel to produce energy. One of those fuels is carbohydrate.
The process of using carbohydrates as a fuel starts in the glycolytic (anaerobic) energy system. This energy system uses glucose (carbohydrates) to produce energy. The end product of this process is lactate! In other words: lactate is the end product of the glycolysis.
When exercise intensity increases, athletes start to use more carbohydrates as a fuel. As a result, more lactate is produced. This is one of the reasons why people used to think lactate is a by-product that causes fatigue: at high exercise intensities, lactate concentrations are high, and athletes fatigue. However, there is no causal relationship between lactate and fatigue.
Lactate is NOT causing fatigue, it’s not even a “waste product”. It’s a FUEL!
We’ve seen that the anaerobic energy system produces lactate. The aerobic energy system uses this lactate as a fuel to produce even more energy:
There are many reasons why measuring lactate values is interesting for athletes and coaches. Let’s look at some examples.
We learned that lactate is always the end product of glycolysis (also called: anaerobic energy system). Therefore, the lactate production rate tells you something about how active the anaerobic energy system is. The maximal lactate production rate is often called VLamax.
Measuring lactate to understand the anaerobic energy system better is like measuring oxygen to understand the aerobic energy system better. That’s why we often call the VLamax a brother of the well-known VO2max.
We’ve learned that lactate does not cause fatigue. However, blood lactate concentrations are a good marker for fatigue. For instance, when an athlete shows an ongoing increase in lactate concentration, you can be pretty sure that he/she will fatigue.
Finally, since all carbohydrates “pass” the anaerobic energy system, knowing the lactate production rate also tells you something about the carbohydrate utilization. It should therefore come as no surprise that the lactate production curve looks similar to the carbohydrate combustion curve.
There is one catch though. Lactate production occurs in the muscle. Ideally you could stick a needle into the muscle and measure it. This is practically impossible.
It’s actually similar to measuring VO2. Ideally you would measure this in the mitochondria of the muscle, but again, this is practically impossible.
For VO2 measurements, you often use a metabolic cart that captures air flow via a face mask. For lactate measurements you use blood lactate samples.
Even though these are well accepted alternatives to sticking a needly into a muscle, it’s still important to not mistake lactate production in the muscle (local) with lactate concentration in the blood (whole body)!
We will talk about that later, but let’s first look at the 5 steps you need to take to perform a lactate test.
Before you can start performing lactate threshold tests, you need a lactate testing kit. Your lactate testing kit should contain:
To perform an actual lactate threshold test, you also need an exercise setup. Although lactate testing is ideal for outdoor field tests, you can also use a treadmill or indoor bike trainer. Lastly, you need something to define exercise intensity. This could be a speed/pace tracker (e.g. GPS watch or stopwatch), heart rate monitor or power meter.
There are several blood lactate meters available on the market, but which is the best lactate meter?
In a scientific study compared the reliability and accuracy of the Lactate Pro, Lactate Scout and Lactate Plus. This study showed that the Lactate Pro and Lactate Plus displayed good reliability and accuracy when compared to a laboratory-based analyser. The Lactate Scout also displayed relatively good reliability, but it was not as reliable or accurate as the other two.
However, both studies are a bit outdated by now.
To give you an idea, the Lactate Scout 4 claims to have the following imprecisions:
Keep in mind that even the best blood lactate monitor gives useless results when blood lactate samples are taken wrong. Keep reading for a guide to taking valid lactate samples.
We now know what lactate is, why we should measure it, and what lactate testing kit to buy. But what should athlete do during the test? In other words, what is a good lactate testing protocol?
Blood lactate concentration changes with exercise intensity. At higher exercise intensities you eventually get higher blood lactate values.
Blood lactate concentration can also change in time. Even when exercise intensity remains the same. Imagine for example an athlete who runs a 10k. The running pace will roughly stay the same. However, the lactate concentration at the finish will be higher than the lactate concentration halfway through the race. In other words: the lactate concentration increases even though the pace is constant.
Lactate concentrations depend on time and intensity. Every individual will react differently to these two factors. So if you want to learn how your athlete responds to exercise, it hopefully makes sense to use different durations and different exercise intensities in your lactate testing protocol.
Hopefully it also makes clear that you can’t compare the results of two different (duration and/or intensity) ramp- or step protocols.
Although INSCYD coaches and labs can create their own protocol, we also provide you with a lactate test example protocol. This protocol meets all the requirements.
Learn more about all INSCYD test protocols and request the INSCYD lactate test protocol here:
Want to become a pro in lactate testing? Start our free e-learning course: The complete guide to taking valid lactate samples.
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Now that we have our blood lactate test results, what should we do with it? First we need to fully understand what we are looking at.
As I briefly mentioned before, we got to keep in mind that blood lactate measurements are a practical alternative of what we really want to measure: lactate production in the muscle.
Also: blood lactate concentrations are a result of lactate production and lactate “combustion”. We’ve learned that the glycolytic (anaerobic) energy system produces lactate. We’ve also learned that the aerobic energy system uses this lactate as an energy source.
Regardless of the exercise intensity: there is always a lactate production. There is also always a lactate combustion.
Without any further analyses, the blood lactate concentration does not give you any precise information about the lactate production rate. It also does not give you any precise information about the lactate combustion rate.
Only if you used a wide variety of durations and intensities, you can start separating production and combustion from each other. This is where INSCYD athlete performance analytics comes in handy. It helps you to get valuable information out of your lactate data.
INSCYD enables you to interpret a shift in lactate curves, the right way. It also helps to break free from outdated knowledge like determining the lactate threshold based on 4 mmol/l blood lactate. Contrary to a standard lactate analyses, INSCYD gives you way more actionable and scientific metrics, like :
Keep reading to learn how to put these lactate test derived metrics into practice with revolutionary training zones.
But first we need to address a common mistake in analysing lactate data: ignoring body composition.
We all know VO2max is often expressed in oxygen uptake per kg bodyweight. But did you notice that lactate concentrations are expressed in mmol per liter? You might wonder: which liters?
As always when looking at concentrations, you have to take into account:
Lactate is water-soluble. It exists in parts of the body that contain water. Therefore it is important to understand something about the amount of water in an individual body.
Let me give you an example. Imagine you test a tall athlete with a low body fat percentage. In other words: an athlete with a high lactate dilution space (lactate does not dissolve in fat).
You put your athlete on a stationary bike and the leg muscles start to produce a significant amount of lactate, resulting in a lactate concentration of 4 mmol per liter.
Now I want you to imagine you put the exact same leg muscles in a smaller person with a higher fat percentage. In other words: image the same leg muscles in an athlete with a lower lactate dilution space. What will the lactate concentration be?
The exact same muscles will produce the exact same amount of lactate, but you will measure a blood lactate concentration above the previously measured 4 mmol per liter.
In other words, body composition is part of your lactate test result. This matters when:
It goes without saying that the difference in body composition of men and women must also be taken into account. On average, women have a higher body fat percentage than men. Since lactate does not dilute in fat, having a higher fat percentage decreases lactate dilution space.
With INSCYD, you can easily take the lactate dilution space, body composition and gender into account.
Discover the critical role of body composition in athletic performance. Our concise whitepaper provides valuable insights into how body fat and water content influence key performance metrics like VO2max and VLamax.
The benefits of a lactate test are inherently tied to the actionable insights it provides.
Here are 3 examples of how you can put lactate test data into practice:
Stop using old fashioned %FTP training zones, instead create training zones based on the lactate (metabolic) profile.
For instance, base your endurance training on the FatMax intensity, your VO2max interval training on %VO2max and your zone 2 training on lactate concentrations. Learn more about the INSCYD Training Zone Builder.
A strength and weakness profile gives you a 360 view on athletic performance, at a glance. It visualises data against a peer comparison group and shows areas that need improvement.
Combine this strength and weakness profile with a performance tracking chart over time, to monitor progress.
Top it off with a look into the future with performance projections. The INSCYD Performance Projections enable you to see exactly how much FTP (or any other parameter) changes when VO2max (or any other parameter) increases by say 5%.
By doing so, you know the effect of a training program, before you even start training.
Know how changes in your metabolic profile will contribute to performance improvements.
Use the fat and carbohydrate charts to see exactly how much energy you burn at any given exercise intensity.
You can add this data to your training zones and adapt your nutrition plan accordingly. You can also use it to determine your (marathon) pacing.
Now that we fully understand the principles around lactate, it’s time to use the data and get a full metabolic report. This is where INSCYD will help a lot. It turns lactate data into usable metrics like: VO2max, VLamax, FatMax, and many more. INSCYD graphs can show you: carbohydrate combustion, lactate accumulation rates, recovery time and many more.
Get a full 360° metabolic profile, including: VO2max, VLamax, MLSS, LT1, Fat – and Carbohydrate combustion rate, and many more vital metrics.
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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…
This case study is about a National Cross-Country (XC) Skier who is not able to keep up with his teammate during training and racing. Field observations and lactate measurements seem to indicate he needs to improve his aerobic energy system, but this turns out to be a false assumption. COMPARING 2 CROSS COUNTRY SKI ATHLETES:…
McCutchen going sub-5 and improving his Ironman bike split by more than 10 minutes in just 12 months Going sub-5 for the bike leg of an Ironman is a true milestone. Getting even faster after this benchmark is clearly harder, but not impossible. Just look at age–grouper Matthew McCutchen (47) from Aliso Viejo, California. McCutchen…
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…
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…
You can have a VO2max well above 70ml/min/kg, but still perform below expectations. You could even find yourself having a low anaerobic threshold (or FTP) and a low FatMax. That is because a high VO2max alone is not good enough. Here’s an example of a professional cyclist. By Sebastian Weber Swedish cyclist Hannes Bergström Frisk…
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 &…
https://youtu.be/Tl8OCWf-3YI When Mika Luoto – coaching monitor of the Finnish Triathlon Association – heard about INSCYD years ago, he was very skeptical. Will it add value? Is their field test without any lactate or oxygen measurement reliable? In this interview he explains how comparing his own lab test results with INSCYD results convinced him to…
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…
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…
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…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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…
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…
Whether you are an athlete, a coach, a national federation or a lab: starting to use INSCYD is easy and affordable. In this blog we briefly sum up what is necessary to join INSCYD. You are an athlete? Read how you can schedule your first INSCYD test! You are a coach or lab? Read what…
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
Although running, cycling, triathlon – and the majority of other sports – are still performed outdoors, indoor training and (remote) indoor testing are both very popular. Even in the professional world, the digitalization of training software and performance analysis tools are common practice. But take two digital platforms (let’s say INSCYD and Zwift), blend them…
In 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…
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 1). Watch the webinar: Agenda timestamps: [02:55] What are training zones and what are they used for: benefits and downsides [11:10] Examples of training zones in different sports and countries [19:40] Translating training zones to real life training: the challenges with…
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…
For years, Functional Threshold Power (FTP) has served as the default method for setting training intensities in endurance sports. Appealing for its simplicity, FTP is derived from a relatively easy field test—bypassing complex lab procedures. Over time, widely adopted training frameworks tied specific “zones” to percentages of this single metric. One such framework defines Zone…
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…
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…
For nearly two decades, many endurance coaches have relied on Functional Threshold Power (FTP) as the main tool for setting training intensities and measuring progress. This approach, originally intended to approximate the maximal lactate steady state (anaerobic threshold), caught on largely because establishing FTP doesn’t require laboratory-based lactate or gas-exchange testing—just a straightforward field assessment.…
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…
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…
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…
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:…
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…
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…
Are 40-20’s (40s ON 20s OFF) the best work to rest ratios in HIIT intervals? Or should you consider 30-30 Billat intervals? Both are common in endurance sports like cycling and running, and recent scientific literature shows why. Continue reading to learn more about work-to-rest ratios in HIIT training. Spread the knowledge! Share this article…
In 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…
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.…
Christoph Strasser broke the world record for 24h non drafting by riding 1026 km. His INSCYD coach Markus Kinzlbauer shares what it takes to perform such an amazing effort. https://youtu.be/W4ZKmSDhRbA With 6 victories in the Race Across America and a world record in 24h indoor track cycling (941 km), Christoph Strasser was already considered the…
In this 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…
With the launch of the Running Power-Performance Decoder, INSCYD now enables runners and coaches to perform remote performance testing with lab level accuracy. This virtual human performance lab gives you a wealth of data independent of location. HOW THE PPD-R WORKS The Running Power-Performance Decoder eliminates the need to go a testing lab to gather…
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…
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…
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…
Together with former professional cyclist and INSCYD user Peter Pouly, we talk about the future of cycling training and how that affects endurance coaches and their business. Peter is a former professional cyclist (5x National Champion Cross-Country Mountain Bike, 5x winner Haute Route Alps, 1x winner La Marmotte) and now works as a Directeur Sportif for…
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…
Webinar X Creating individual physiology based Winter Training: From Data to Tailored Programs Prepare your athletes for success with winter training programs built from real physiological insights. Learn how to create tailored strategies that enhance off-season performance and drive results. Book A Free Demo Download Free E-Book About the Webinar: Winter is the perfect time…
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…
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…
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…
Over the past two decades, Functional Threshold Power (FTP) has become the cornerstone for determining training intensities and tracking performance progression in cycling, triathlon and endurance sports. At its core, FTP is an attempt to approximate the physiological phenomena of the maximal lactate steady state, which is usually derived from a lactate profile test. The…
Want to reduce your VLamax so you burn less carbohydrates and increase your anaerobic threshold? Here are 5 training tips on how to decrease VLamax, talking about: training intensity, frequency and nutrition! PS you can also download the tips in PDF. Having a high VLamax will make you go faster in any sprint or attack*.…
In this webinar, we share which performance metrics make the difference in swimming, how you can measure those and how you put them into practice. Watch the webinar: Agenda timestamps: [01:29] Physiological testing in swimming: which metrics are of interest? [02:40] VO2max – Maximum aerobic performance. How to test VO2max without measuring it during the…
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…
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…
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…
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…
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…
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…
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…
INSCYD is proud to announce a new collaboration with CARDIOWORLD , the exclusive European importer of the Nova LACTATE PLUS meter . Together, we are launching a true one-stop solution for lactate testing—making it easy for European coaches, scientists as well as exercise-, and health & longevity labs to access the most accurate handheld lactate…
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…
The highest VO2max ever recorded is by Junior World Champion Oskar Svendsen. He scored a whopping 96.7 ml/min/kg. Could he beat a multiple Tour de France winner? A recent scientific study by Dr Reinout Van Schuylenbergh answers this question, using the INSCYD software. The results will surprise you. If you are coaching or testing athletes,…
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,…
Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results Case Study with National Champions Discover how to use data-driven, profile-based training to achieve peak performance. In this exclusive webinar, Ben Tilus, National and State Champion coach, will share real case studies of three national champions, revealing how to tailor training strategies based on individual…
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…
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…
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]…
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 …
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,…
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…
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…
Yes, power has advantages over speed and heart rate. But if you want to fully exploit its potential, you need to know how your running or cycling power is composed. How much power is coming from the aerobic vs the anaerobic energy system? And which fuel source contributes most to your power output? In this…
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…
You know the protocol by heart. The cyclist clips in, settles in position and starts pedaling through an incremental test. You draw blood at each stage, track lactate levels, and chart the curve. Soon enough, you’ve got the classic profile: power vs. lactate concentration. From there, you estimate thresholds, prescribe training zones, and maybe even…
If you’re working with swimmers, you’re likely doing some kind of swimming performance testing on a regular basis?! (and if not you should consider starting it). Maybe you’re tracking swim times at set distances, using lactate strips poolside, or monitoring heart rate and RPE. Whatever your exact protocol, the goals are almost always the same:…
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…
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.…
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…
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper understanding of lactate…
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…
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.…
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…
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.…
More and more people are waking up to a powerful truth: longevity isn’t just about living longer—it’s about living better. Staying active, sharp, and independent deep into old age has become a personal mission for millions. But slowing aging or wanting to age well is not the same as knowing how. And while fitness trackers,…
In endurance training and competition— efforts can oscillate between high-intensity surges and low-intensity steady paces—an athlete’s ability to recover is a defining factor of repeated, high-quality performance. Whether you coach elite cyclists seeking to outlast the peloton in repeated breakaways or you lead a running club preparing for intervals, an informed approach to recovery during…
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…
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…
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…
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:…
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…
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…
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…
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…
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…
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…
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!
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…
Learn how to create fueling and pacing strategies, using carbohydrate combustion rates.
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Join us for 4 days of in-depth education and hands-on physiological testing designed to sharpen your coaching and testing skills. Work hands on with athletes, master nutrition strategies, and connect with a global, science-driven community—guided by the scientist and coach behind multiple Olympic champions.
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