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 covers everything you need to know about the first lactate threshold.
By Loek Vossen
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There are several LT1 definitions, but this is probably the most common.
LT1 is the lowest exercise intensity at which there is a measurable increase in blood lactate concentration, compared to resting lactate concentrations. LT1 is the first lactate threshold and should not be confused with LT2 (lactate threshold 2, or anaerobic threshold).
In practice, it’s not always easy to determine the lowest intensity at which there is a measurable increase in lactate. This is especially true when you don’t measure blood lactate continuously. Therefore, LT1 is also often defined as the intensity at which blood lactate concentration equals 2 mmol/l.
When you’re at rest, your lactate concentration is low. However, it’s not zero. This means that there is a small lactate production and a small lactate combustion (clearance).
When you start to exercise at a (very) low intensity, your aerobic energy system becomes more active. This aerobic energy system combusts lactate. As a result, lactate concentrations are lower at low exercise intensities. For example, lactate levels will be lower during a cycling warm up – compared to lactate concentrations at rest.
When you increase the intensity a bit further, your glycolytic energy system becomes more active too. This anaerobic energy system produces lactate. As a result, lactate concentrations will rise at some point. This is the first lactate threshold, LT1.
It’s important to note that although LT1 is called the first lactate threshold, you could argue whether it is actually a threshold. Nothing dramatic happens when you exercise slightly above LT1; lactate concentrations remain in steady state.
An LT1 test requires blood lactate measurements at several exercise intensities. Here’s how to take valid blood lactate samples: Free E-course: the complete guide to taking valid lactate samples.
You can measure LT1 in a lab setting, for example on a cycling trainer, running treadmill or rowing ergometer. You can also measure LT1 in a field test when running on a track or repeatedly cycling up a hill.
By fitting a curve through your lactate measurements, you’ll get a lactate curve (see image below). This curve shows your LT1. However, there are 3 things to keep in mind:
The theoretical definition of LT1 is clear, but in practice it can become challenging to determine LT1 based on a lactate curve. Here are example lactate curves. Where do you mark the LT1 intensity? Literature suggests to standardise the method of determining LT1. INSCYD does so for you, by defining LT1 as the intensity at which blood lactate concentration is 2 mmol/l.
As a sports coach or human performance lab expert, you understand the critical role lactate threshold plays in determining endurance performance.
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Lactate Threshold 1 (LT1), also known as the aerobic threshold, occurs at a lower exercise intensity than Lactate Threshold 2 (LT2), or the anaerobic threshold.
In the context of endurance training, LT1 is marked as the first rise in lactate concentration compared to resting lactate concentrations. This should not be confused with the second lactate threshold, LT2, which occurs at higher exercise intensities.
LT1 is called the first lactate threshold, because it occurs at lower intensities than LT2, the second lactate threshold.
LT1 (or aerobic threshold) occurs at a lower exercise intensity than LT2 (or anaerobic threshold). LT2 is marked in this graph, but not derived from this graph.
As mentioned earlier, LT1 is not really a threshold. Nothing dramatically changes when you exercise slightly above LT1: lactate concentrations will remain in steady state. LT2 on the other hand is a “threshold” because it clearly differentiates two intensities from each other:
With LT1, there is no such clearly visible difference between below- and above LT1.
Lactate Threshold 1 (LT1) and Lactate Threshold 2 (LT2) are often used to create a 3 zone training model:
However, you’ll soon notice that creating zones like this only allows for limited possibilities.
For instance, if you want to train at FatMax, should you aim for zone 1 or zone 2? It’s much easier to simply use the INSCYD training zones, that tell you exactly at which intensity maximal fat combustion occurs.
One of many examples of training zones created with the INSCYD training zone builder. In this running example, fat and carb combustion is added to the training zones.
Another aspect is that the zones are too large. Zone 3 is everything from a ~1 hour time trial intensity to a 5 second sprint. On the other side of the spectrum, zone 1 can be so easy, that runners need to walk and swimmers struggle to remain horizontal.
Contrary to the 3 zone training model, the INSCYD training zone builder helps to create training zones that exactly fit your needs
Understanding the difference between LT1 and LT2 is key in any sports training regimen. It’s the difference between lactate steady state and a continuous rise in lactate concentration. Yet, it’s not enough to create an effective, individualized training program.
What if you want to train at FatMax? How do you know how much fuel you need when exercising in zone 1? The traditional 3-zone model leaves many questions unanswered and opportunities untapped.
This is where INSCYD comes into play. Our sophisticated training zone builder enables you to see how much carbohydrates you burn at every exercise intensity and in every training zone. It helps to create training zones that fit your needs exactly, from maximal fat combustion to the intensity of a 5-second sprint.
No more guesswork, no more one-size-fits-all. With INSCYD, you get a precise, scientifically-backed approach to training that is tailored to your athlete’s unique physiology.
Don’t settle for less when you can optimize your training with INSCYD. Book a free consultation with one of our experts today in your own language and let us show you how we can elevate your athlete’s training.
Be part of the future of sports training. With INSCYD, you have the power to redefine what’s possible.
We learned that LT1 does not mark a significant change in physiological processes, hence it’s not really a threshold. We also learned that LT1 doesn’t help when creating valuable training zones.
So why would you want to increase LT1?
Some coaches will say: because an increase in LT1 is an indicator of an increase in the performance of the aerobic energy system. Or maybe an indicator of an increase in fat combustion. But why would you aim to increase the indicator, when you can also directly aim to increase the end goal? In this case: aerobic energy system or fat combustion.
INSCYD allows you to measure and improve what matters, instead of focusing on indicators that are a combination of several factors. Here are two possible goals you could have that have the side effect of increasing LT1.
If your goal is to decrease lactate production and/or carbohydrate combustion at any given exercise intensity, you should decrease your anaerobic energy supply. This will also result in an increase of LT1. Here are 5 practical tips on how to do that: 5 Training tips to decrease VLamax. You can implement these tips in running, cycling, swimming and all other (endurance) sports.
If your goal is to increase lactate combustion (clearance) and fat combustion at any given exercise intensity, you should increase your aerobic energy contribution. This will also result in an increase of LT1. There are several ways to do this. They range from “long slow distance” endurance training to high intensity VO2max intervals. Learn more about this topic via this link.
In this last part of the article, we look at metrics that are often associated with the first lactate threshold.
The first lactate threshold is often associated with the aerobic threshold (AeT). Some even use these terms interchangeably.
You could say that LT1 describes a way to measure the aerobic threshold, namely with lactate measurements.
Whether LT1 and the aerobic threshold are the same depends on the definitions you use.
Both LT1 and the aerobic threshold mark a point at which anaerobic (glycolytic) energy contribution shows a measurable increase. Note though that (as always during an incremental test) the aerobic energy contribution is still dominant.
Common misunderstandings about both LT1 and aerobic threshold:
In steady state conditions, there’s always a combination of aerobic AND anaerobic energy contribution.
Another metric often associated with LT1 is the ventilatory threshold 1 (VT1).
Contrary to LT1, the ventilatory threshold 1 is measured with a metabolic cart (VO2 analyzer) instead of with lactate samples. VT1 is the intensity at which ventilation starts to increase at a faster rate than oxygen consumption.
Similar to LT1, you could say that VT1 is a way to measure the aerobic threshold. Although their measurement techniques are different, it will not surprise you that some studies show that LT1 and VT1 mark similar exercise intensities.
There is another similarity: the intensity at which ventilation starts to increase at a faster rate than oxygen consumption (VT1) is at least as hard to spot as the lowest intensity at which there is a measurable increase in lactate (LT1). Therefore, VT1 is also not clearly defined nor easy to detect.
Lastly, many cyclists, runners and their coaches think LT1 is the intensity at which fat combustion peaks (FatMax). They use LT1 and FatMax interchangeably, for instance to determine the zone 2 training intensity described by Iñigo San Milan.
It is true that both LT1 and FatMax occur at an intensity below the anaerobic threshold. It is also true that you can increase LT1 and FatMax by increasing the aerobic energy contribution, all other things equal. As a result, you will find a correlation between LT1 and FatMax. However, they don’t necessarily occur at the same exercise intensity.
Moreover, if you want to answer questions like: “How to fuel for a training session at or below LT1?” or “How much energy, fat and carbohydrates do I burn at or below LT1?”, you still need more information besides an LT1 or FatMax intensity.
To answer these questions, simply use the INSCYD fat and carbohydrate combustion graph, combined with the LT1 exercise intensity.
The fat and carbohydrate combustion graph shows exactly how much energy you burn at a given exercise intensity, like at or below LT1.
Understanding and effectively increasing your LT1 can be a game-changer in your athletic performance. Navigating these complexities on your own, however, can prove to be challenging.
Luckily, we have an exciting solution coming soon! INSCYD College – educational platform is designed to transform athletes into champions and assist businesses in their growth. It will offer comprehensive and actionable courses tailored for coaches and athletes at different levels, providing expert-led education.
In addition to the rich educational content, the platform will even offer opportunities for certification and Continuing Education Units (CEUs). If you’re interested in taking your understanding of LT1 and other performance metrics to the next level, INSCYD College could be your key.
LT1 – also known as the aerobic threshold – is the first lactate threshold. It marks a measurable increase in lactate concentration compared to rest.
We learned that:
Now it’s time to learn more about training zones that work much better than LT1 based training zones.
You’ve uncovered the science behind LT1. But understanding the theory is just one part of the equation. Practical application requires expert guidance, state-of-the-art tools, and personalized strategies. This is where we come in.
At INSCYD, we’ve turned complex sports science into actionable insights for coaches and human performance labs worldwide. Our cutting-edge performance software takes into account a multitude of factors that significantly affect your athlete’s overall performance.
Schedule a free 1:1 call with an INSCYD expert today and start the journey towards mastering your athlete’s performance and beyond. Learn how to integrate our scientifically backed tools into your training plans, or how to offer more precise performance assessments in your lab.
A visual detection of LT1 leads to relevant differences between observers:
Faude, O., Kindermann, W., & Meyer, T. (2009). Lactate threshold concepts: how valid are they?. Sports medicine (Auckland, N.Z.), 39(6), 469–490. [LINK]
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Human Movement Scientist | Content Marketing and Education
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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…
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…
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…
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!
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…
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…
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…
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…
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…
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…
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…
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…
In this use case, coach and sport scientist Florian Heck shares how he and his runners benefit from combining INSCYD software with (STRYD) running power data. Trail runner Josef. Source: Sportograf Florian Heck, coach and managing director at KickAss Sports, shares his story about testing and coaching an experienced trail runner, using INSCYD and STRYD.…
This 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…
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 &…
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…
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…
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.…
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…
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…
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 become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
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.…
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…
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 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…
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:…
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…
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…
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…
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…
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…
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]…
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…
Mathieu Heijboer – Head of Performance at World Tour Cycling Team Jumbo-Visma is presenting on how he used INSCYD metabolic profiling to coach his athletes in the most successful campaign of the team – 2019. Mathieu shows example test protocols his team uses along with example results. He then dives into how he uses the…
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…
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…
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…
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:…
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…
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…
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…
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…
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…
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…
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…
Watch the webinar where Sebastian Weber, who is the project leader of INSCYD will share insights on 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. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
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…
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…
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 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…
INSCYD is the most advanced software tool to analyze physiological performance in athletes. INSCYD enables coaches to create highly individual and laser focused training programs. INSCYD gives you access to metrics otherwise only available to elite trainers and high-end institutes – such as the only tool to provide maximum glycolytic power (VLamax) for any kind…
As the INSCYD community grows, so does our team. We are happy to welcome track and field sprint expert, Brijesh Lawrence OLY. Introduction Brijesh Lawrence OLY Brijesh started running when he was 5, but noticed his Olympic potential when he studied at Doane University. He soon became a 100m & 200m specialist, winning a bronze…
Here’s how 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.…
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…
Body composition in performance testing: stop ignoring it Body composition is highly important in athletic performance and performance testing. Although often ignored, body composition goes beyond weight and body fat. In lactate testing for instance, concentrations are expressed in mmol lactate per liter (mmol/L). But do you know which “liter” it is about? Let’s dive…
Are you still using Jack Daniels’ running formula to determine athlete VO2? Are VO2max and anaerobic threshold the only metrics that you test for? Is your high VO2 athlete not winning all races? Then this article gives you the missing piece of the puzzle! Ben Tilus, National and State Champion coach in track and field…
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…
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…
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…
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.…
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…
Whether a VO2max of 50 is good depends on your age and gender. Moreover, while average VO2max values tell you something about your health, athletes should compare their VO2max with other athletes, not the general population. That’s why in this article we provide numerous VO2max comparison charts, based on age and gender, for both athletes…
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,…
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…
(Tägerwilen, Switzerland, 2nd September 2019) –Double Olympian Brendan Reilly joins INSCYD to develop partnerships with coaches and athletes worldwide INSCYD — the world’s most advanced software for performance analysis — has announced the appointment of double Olympian Brendan Reilly as its new Partnerships Manager. Reilly, who competed at Olympic level in high jumping for over…
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…
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…
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…
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…
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…
Henrik Kraglund on his way to break the 7-hour mark at La Marmotte 2019 There are several badges of honour in the world of endurance sports. For some, it is running a marathon in less than three hours, or qualifying for the Ironman World Championships. For pure cyclists, on the other hand, it can be…
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”,…
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.
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…
In this webinar, we share the story of Ryan Mullen turning his season around. After performing an INSCYD test he changed his training, gained 15% power in 4 weeks time, and won both National Time Trial & Road Race with just a few days. Watch the webinar: Agenda timestamps: [00:00] Introduction: how Ryan Mullen and…
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