You’ve done these lactate tests countless times. Your triathlete steps onto the treadmill or bike ergometer, and you guide them through a standardized incremental test. Blood lactate is taken at regular intervals, plotted meticulously, and out comes the familiar curve. Based on this, you make individual training recommendations—or compare results to previous tests to evaluate progress.
It’s a well-established routine. In fact, this methodology has been around for nearly 50 years. But in an era where biomedical knowledge is expanding at breakneck speed—and where computing power and data analysis tools have evolved dramatically—should we really still be relying on a 50 year methodology that simply plots raw speed or power against lactate concentration? Wouldn’t we expect that after 50 years of research and evolution there must be a better way to do things?
In this article, we’ll take a deep dive into the three most common—and most overlooked—pitfalls in lactate profile testing for triathletes. And we’ll show you how to avoid them.
Watch our video. You’ll learn how to extract deeper insights from conventional lactate tests using just a handheld meter—and avoid misinterpretation that leads athletes down the wrong training path.
Let’s not forget what athletes are really looking for when they come in for a test. First and foremost: clarity and confidence. They want to leave knowing how to train better—and feel secure that their limited training time is being spent as effectively as possible.
Second, they want relevant benchmarks. Not just numbers on a curve, but data points that actually reflect performance in triathlon.
And third: progress. Did the training they’ve done since the last test lead to meaningful improvements? If so, great—double down. If not, it’s time to rethink the plan.
With a conventional lactate profile test, what do we actually get? Strip away the curve-fitting and threshold guesses, and we’re left with one concrete data point: power or speed at a given lactate concentration. Sure, we can try to interpret lactate curve shifts, shapes, or how deep the athlete pushed—but at the end of the day, it’s still just lactate plotted against external output.
And because this approach is so familiar—so entrenched—it rarely gets questioned. But let’s zoom out for a moment. Independent of any lab protocol, what are the real physiological benchmarks that matter in triathlon?
It’s not lactate concentration itself. What truly determines performance is how efficiently an athlete burns fat, how much glycogen they have in reserve, and how rapidly they burn through carbohydrates at race-specific intensities. These are the metrics that dictate pacing, fueling strategy, and ultimately, race-day performance.
And yet—none of this is captured by a conventional lactate test.
Let’s say you run a standard lactate test on a triathlete and measure a concentration of 4.1 mmol/L at a given power output. That number looks objective. Clean. Reliable. But here’s the catch: lactate is measured in millimoles per liter—and almost no one ever stops to ask liters of what?
Lactate doesn’t just float in space. It dilutes in the water compartments of the body—primarily in blood, organs, muscle and interstitial fluid. And here’s the problem: the total volume of that dilution space can change, especially in athletes who shift body composition through training. More muscle mass means more water. And more water means a larger dilution space.
Here’s how that plays out: imagine an example male triathlete, 70kg, 15% body fat, has around 18 kg of leg muscle actively working during a cycling test. At a given intensity, those muscles accumulate 135 mmol of lactate during the duration of that load increment of 5 minutes. If that lactate is diluted in 33 liters of body water, we get a concentration of 4.1 mmol/L. Straightforward.
But now imagine the same athlete spends a training block focused on swimming. He adds upper-body muscle—muscle that isn’t used in the cycling test, but still adds water to his body.
His physiology and performance on the bike hasn’t changed at all, but his total dilution space increases from 33 to 36 liters. Run the same test, and what do you get?
135 mmol of accumulated lactate but now divided by 36 liters = 3.7 mmol/L. The Lactate profile curve would shift to the right!
Same workload. Same Performance. Same Physiology. Same lactate accumulation in the working muscle. Different concentration—simply because the “pool” got bigger.
So what looks like improved cycling performance—a lower lactate at the same power—isn’t real progress. It’s just dilution. And because most testing protocols don’t account for body composition—or even consider how much muscle is involved in the test—it’s easy to draw the wrong conclusion.
To make matters worse, most lactate threshold concepts were validated in male cohorts with relatively consistent body composition. Apply those same assumptions to female athletes—or to athletes who shift muscle mass between tests, or age group athletes with a higher body fat percentage—and you’re working with a flawed lens from the start.
If you’re not accounting for dilution space, you’re not measuring adaptation. You’re measuring how full the bathtub is—without checking how big the tub actually is.
Athletes don’t come in for testing just to see numbers. They want reassurance. They want to know their training is working—that the long hours are pushing them toward their goal, not away from it.
Coaches and physiologists want the same: confidence that the plan is right and the athlete is progressing. And the most common way to check this? Look at whether the lactate curve shifted to the right.
But here’s the uncomfortable truth: that shift might be a lie.
Lactate concentration at any point during the test is the result of two opposing forces:
You can lower lactate concentration by producing less, or by burning more. Simple. But the conventional test doesn’t tell you which one happened. It only shows the result.
That matters—a lot. Say an athlete does months of low-intensity aerobic training. Their VO2max improves (a huge win). But, especially if the training done previously consisted also of some higher intensity training, now by turning to low intensity only the athlete might not recruit and thereby train those intermediate type muscle fibers anymore. These fibers lose their aerobic capacity and become more glycolytic.
More lactate is produced because of this, more is burned because of the improved aerobic capacity… yet the changes cancel out, and the curve doesn’t move. A coach might wrongly assume the training failed, when it actually improved the single most important performance metric – the VO2max of the athlete.
Or flip it: an athlete cuts volume, and both glycolytic and aerobic systems decline. But if lactate production dropped more than combustion? The lactate curve shifts to the right. It looks like progress. And now the coach draws the exact wrong conclusion: let’s keep going down this path. When in reality, the athlete’s endurance engine is shrinking.
And here’s the scary part: this isn’t theory. We’ve seen it happen to elite athletes—across sports and countries we are working with, athletes who followed the wrong signal from a lactate test. Not once, but over months or years. Each test reinforced a false narrative. Each training block is built on a mistaken belief. Until performance started slipping—and no one knew why.
If you’re using the lactate curve to track progress, but not understanding why it shifted, you’re flying blind.
So where does this leave us? If conventional lactate testing leaves us flying blind, what’s the alternative?
The good news is: you don’t need new equipment. You don’t need a metabolic cart. You don’t even need to change your protocol.
With INSCYD, all it takes is 3–4 well-chosen efforts—like the incremental lactate profile test you’re already doing. But instead of stopping at raw concentration values, we apply cutting-edge physiological modeling and mathematical analysis to decipher what really happened under the hood.
We break down the lactate concentration into its two root causes: production (via glycolysis) and combustion (in aerobic metabolism). You can finally understand why the curve shifted, not just if it did.
We also ask for one small, but crucial detail: body fat percentage. That lets us calculate the actual dilution space—the size of the “bathtub” your lactate is floating in—so you can interpret changes in concentration with scientific accuracy.
And here’s where it gets exciting. Because lactate combustion is proportional to oxygen use, we can also reverse-engineer actual VO2 values—including VO2max. That’s right: validated by peer-reviewed studies, this approach provides lab-grade VO2max values without a gas analyzer. No cumbersome metabolic carts. No six-figure lab setups. Just smart math and solid science.
But we don’t stop at oxygen.
Remember how we said carbohydrate and fat metabolism matter more than lactate for triathletes?
That’s exactly what we reveal. Lactate production is directly tied to carbohydrate usage and regulation of fat combustion (3)—so from that, we calculate carbohydrate combustion and fat combustion rates in grams per minute. Want to dial in race fueling? Now you can. Want to know FatMax—the intensity where fat burning peaks—and build training zones around it? We give you that too. Because when you know oxygen uptake, power output, and carb usage, you also know total energy expenditure—and from there, fat oxidation becomes fully visible.
All of this:
✅ Built on modern exercise physiology
✅ Backed by independent, peer-reviewed science
✅ Delivered through conventional test protocols you already use
It’s time to move beyond the 50-year-old habit of plotting lactate against workload. With INSCYD, you turn that simple lactate test into a complete metabolic fingerprint—so you can train smarter, fuel smarter, and track progress with confidence.
Science has evolved. It’s time your testing does too.
Ready to begin? If you’re not yet using INSCYD, book a free demo to take the first step toward integrating physiology-based training into your performance testing and coaching.
And if you’re an athlete, find an INSCYD-certified coach or lab.
Stop guessing. Start using real physiological data to individualize your clients training and drive consistent progress.
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Salenstein, Switzerland / Leipzig, Germany. July 7th, 2022 INSCYD and CANYON//SRAM have signed a partnership agreement. INSCYD becomes the official performance software supplier of the women’s cycling team CANYON//SRAM. With fifteen riders from eleven different countries, CANYON//SRAM Racing is home to a diverse group of highly ambitious women. The team is currently racing the Giro…
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…
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…
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…
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…
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
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…
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…
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…
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 …
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…
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…
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 &…
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…
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 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…
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…
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
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,…
If you’ve worked with endurance athletes or run tests in a performance lab, you’ve likely come across Lactate Threshold 1 (LT1). In this article, we’ll delve into LT1 by unpacking the most common misconceptions and pitfalls about it and how to avoid them. Plus, don’t miss the video where Sebastian Weber explains these common mistakes…
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…
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”,…
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…
Werden ChatGPT und andere KI-Tools den menschliche Coach ersetzen? Hier sind 3 Möglichkeiten, wie man neue, innovative Technologien nutzen kann und sich gleichzeitig unersetzlich macht. Facebook Twitter LinkedIn Reddit Email Trainerwissen vs. ChatGPT Bevor wir uns mit den spezifischen Coaching-Qualitäten von ChatGPT befassen können, ist es wichtig zu verstehen, woher es sein Wissen bezieht. Laut…
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…
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…
Olympian and former professional triathlete, Jean-Christophe Guinchard, shares his 35 years of experience in coaching. He is the co-founder of JC Sports Coaching and a member of Sansego Tri club, a group of high-level coaches working together to provide the best for athletes. Today, he coaches 42 athletes, including triathletes and trail runners, and is…
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,…
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…
As a sports performance coach, you’re well-versed in creating training plans and guiding your athletes to success. However, are you providing them with the metrics they truly crave? Our survey revealed that athletes are highly interested in 3 specific metrics, which most coaches often overlook. Here are these 3 metrics, along with tips on how…
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…
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…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is not to be confused with LT2 or anaerobic threshold, as LT1 occurs at a lower exercise intensity. LT1 may not get as much attention as LT2, but it’s still a popular ingredient of famous cycling, running, and triathlon training methods. This includes…
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,…
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,…
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…
You’ve done these lactate tests countless times. Your triathlete steps onto the treadmill or bike ergometer, and you guide them through a standardized incremental test. Blood lactate is taken at regular intervals, plotted meticulously, and out comes the familiar curve. Based on this, you make individual training recommendations—or compare results to previous tests to evaluate…
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…
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…
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.…
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…
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…
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…
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.…
DATE: 29 January | 7:00 PM CESt Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy arrow-icon-down SEE INSCYD IN ACTION arrow-icon-down Download Free Guide About the Webinar: Success at the highest level requires more than just hard work—it demands precision, data, and a strategic approach. In this exclusive webinar, Coach Parker Spencer and…
Improving your VO2max or increasing your threshold is a time consuming process that we talk about all the time. Not this time. In this article we share 3 training tips that will increase your triathlon performance in a time efficient manner. Are you looking to increase your triathlon performance? Or maybe even preparing yourself for…
This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…
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:…
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…
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…
Dan Lorang talks about how he uses metabolic data of his athletes to create more efficient training programs: Performance Management at Team BORA-hansgrohe Assessing athletic performance in the field and in the lab Apply results to daily training programs Apply results to daily training programs The Presenter Dan Lorang is one of the most successful…
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…
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…
Bernat Xamena after his sub-3h Marathon success Do you want to run a marathon in under three hours? Easy: you only need to run those 42.195 km (26.2 miles) at an average pace of 4:15 per km and smash it in 2 hours and 59 minutes. Of course, it’s not quite that simple: your body…
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…
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:…
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…
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*.…
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…
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…
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,…
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…
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…
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…
Zone 2 training is promoted as your go-to training intensity, whether you’re a professional athlete or simply looking for exercise health benefits. Zone 2 training gained popularity when the coach of Tour de France winner Tadej Pogačar revealed that his athlete spends 80% of the training days in zone 2. In this article we talk…
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:…
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…
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…
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…
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.…
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…
This article covers everything you need to know about the INSCYD testing protocols, test results, testing cost and many more. Let’s start by addressing a common misunderstanding. Image: INSCYD partner Triathlon Training Academy Before we can dive into the INSCYD test, we have to understand what INSCYD is. INSCYD is a software tool that allows…
INSCYD’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…
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…
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…
IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH Discover the strategic advantages of implementing INSCYD into your business. We will walk you through the step-by-step integration process, share real-life examples of successful implementations, and provide actionable insights to maximize the benefits for your business. arrow-icon-down Get Free Demo Boost Earnings &…
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…
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…
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…
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…
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…
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…
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…
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…
Salenstein, Switzerland. September 26th. INSCYD — the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
INSCYD 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…
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…
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:…
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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