Many INSCYD athletes and coaches qualified and prepared for IRONMAN Kona, Hawaii. In this article we bundle their tips and tricks.
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Let’s start with training tips that increase the performance in all 3 disciplines. We then look at sport specific tips and finish with proven training methods to qualify and prepare for IRONMAN Kona, Hawaii.
Triathletes who consume more carbohydrates during IRONMAN Kona (Hawaii), finish significantly faster. That is because fuel or energy intake is an important performance limiting factor in all sport events that last several hours.
Correlation between finishing time and carbohydrate intake rate during IRONMAN Kona, Hawaii (r = -0.55, P < 0.001). The more carbohydrates you consume, the faster you finish. (source).
Seeing the importance of balancing energy demand and energy intake, is exactly what helped INSCYD athlete Matthew McCutchen to break the 5-hour bike split barrier during his previous IRONMAN.
With the INSCYD fat & carbohydrate combustion graph, he and his coach learned:
With regular performance testing and effective training based on his unique physiology, he managed to decrease his carb combustion and increase his fat combustion.
Read the full user story from IRONMAN triathlete McCutchen or learn more about how carbohydrate combustion determines your fueling and pacing during IRONMAN Kona.
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Want some advice from a coach who helped 8 athletes to qualify and prepare for the IRONMAN World Championships in Kona, Hawaii? Jean-Christophe says, almost all age-groupers need to work on increasing their VO2max and FatMax.
This makes total sense, if you acknowledge that an increase in VO2max:
Download key insights in our compelling infographic on “How To Increase VO2Max”. Unlock athlete’s potential with our expert tips and strategies on enhancing VO2Max.
All these parameters play a huge role in your IRONMAN Kona race.
For INSCYD coach Jo Spindler this is why he emphasises on increasing VO2max so much. His athlete, Salim Mohammed, increased VO2max from 49 to 55.5 ml/kg/min, which almost proportionally increased his age group ranking. The result? A 4th position in his age group and a slot for the IRONMAN World Championships in Kona, Hawaii.
Here’s how every small increase in VO2max increases your performance:
In the book Der KONA Code, Sebastian Weber shares that men who participate in IRONMAN Kona (age: 30-55) probably range between 70-55 ml/min/kg VO2max, while women have values that are 10-15 ml/min/kg lower.
A popular way to increase VO2max is VO2max intervals. But most athletes use the wrong intensity for these intervals. Receive the steps to determine your individual VO2max interval intensity via the form below. And don’t forget to regularly do performance test for your VO2max to check whether your training program is effective.
The IRONMAN Kona is a highly aerobic race, so why care about your anaerobic power (VLamax)? Well, because you’re going to run out of fuel if your VLamax is too high. Here’s why:
In the book Der KONA Code, Sebastian Weber shares that ideally, men have a VLamax below 0.4 and women have a VLamax below 0.3.
As soon as Mika Luoto – coach at the Finnish Triathlon Association and 5 time IRONMAN Kona professional participant – learned about VLamax, he started using INSCYD to test his athletes. He found that some triathletes had a VLamax that was way too high, especially if they participated in longer half IRONMAN or full IRONMAN races.
Mika Luoto:
“If they have a high VLamax, we have to try to reduce it so they become more efficient by burning less carbohydrate.”
Read the full user story of Mika Luoto: Finnish triathlon association coach Mika Luoto talks INSCYD.
Given the importance of VLamax in long distance triathlons, it is no surprise that one of the most popular articles among triathletes is: 5 training tips to decrease VLamax. Download the free white paper right away:
INSCYD revolutionizes the way coaches prepare athletes for IRONMAN Kona and other events. INSCYD offers actionable insights that can be game-changers for your coaching strategy, leading to better athlete performance.
Fueling Strategies: With INSCYD’s fat & carbohydrate combustion graph, you can tailor nutrition and training down to the last detail, ensuring peak performance when it matters most.
Data-Driven Decisions: Make your coaching decisions based on science, not gut feeling. INSCYD’s comprehensive analytics give you the confidence to make the right call every time.
Precision Training: Understand crucial performance metrics to tailor training programs that work.
Monitor Improvements: Keep track of your athletes’ progress and make data-driven decisions to ensure they are on the right path to success.
Personalized Training Plans: Every athlete is unique. INSCYD allows you to customize training based on individual physiology, just like Matthew McCutchen did to break his 5-hour bike split barrier.
But that’s just the tip of the iceberg. Don’t let your athletes settle for anything less than their absolute best. Book a Free Demo with INSCYD today and experience firsthand how you can elevate your coaching game.
Don’t leave your performance to chance. Partner with an INSCYD-certified coach or lab here or see INSCYD in action with your coach and embark on a data-driven journey to the top.
The IRONMAN Kona swim must be finished by 2 hours and 20 minutes to finish under the cut-off time. However, many triathletes want to break the one hour in the IRONMAN swim.
To increase your swimming performance, you should first understand your current swim performance and the limiting factors. A swim specific performance test is the best way to gain these insights. INSCYD allows you to easily perform such a test with either lactate samples or a (mobile) VO2 analyzer. Learn more about the swim specific performance test.
This swimming case study walks you through some interesting insights that you’ll get from such a test. It also shows the importance of knowing your swim VLamax.
One of the metrics of your metabolic profile is your swimming economy.
Improving your swim economy is an effective way to improve your swim performance. It enables you to swim faster with the same amount of energy. For many age groupers, this is a more effective way to improve swim performance than trying to increase VO2max.
Fun fact: the lower your VO2max, the more effective an increase in swimming economy becomes.
The IRONMAN Kona swim is rarely a wetsuit-legal swim, due to the warm water. As a result, you need to improve your swimming technique to improve economy. The only way to do that is by regularly testing your swimming economy, while trying to increase it with training.
In the book Der KONA Code, Sebastian Weber says that the goal should be to have an oxygen demand below 38 ml/min/kg per m/s swimming speed.
Learn more about measuring swimming performance via our webinar:
If you have a power meter on your bike, you’re able to train very precisely.
However, many triathletes who try to qualify for IRONMAN Kona, still base their training (zones) on a percentage of Functional Threshold Power (FTP). This leaves room for improvement, because what happens in the body at say 120% FTP is not the same for two athletes. Hence, the training stimulus is different.
If you switch from %FTP training zones to training zones that are based on physiological metrics, you’re able to train more effectively. This enabled INSCYD athlete Ralf Schön to qualify for KONA multiple times, with only 12 hours of training per week in total.
Ralf uses INSCYD’s highly individual training zones, that are based on physiological metrics.
For instance:
For each zone, you can add additional physiological metrics like fat and carbohydrate combustion rates (g/h and kcal/h) and energy distribution (%aerobic vs %anaerobic).
Ralf says that these spot-on training zones ensured he never got overtrained and always peaked right at the day of the IRONMAN Kona qualification. “This can only be done if you know exactly your zones”, says Ralf. Read his full story.
Getting these training zones, based on your metabolic profile, is easy. It doesn’t require a lab test. You only need your power meter. That’s why the coach of the Finnish Triathlon Association and 5 time IRONMAN Kona professional participant – Mika Luoto – uses these INSCYD power-only tests with his athletes.
Mika Luoto:
“When comparing to traditional lab tests, the cycling power-only test is much easier to do. You don’t have to book the lab weeks before and therefore you can do the test when you feel that you have to do it. As a result, we can do this test more often and easier.”
Learn more about the power-only bike test or dive into the possibilities of highly individual training zones.
If you want to finish your IRONMAN Kona strong, you need an ambitious but realistic running pace. The marathon is obviously too long to just pick a pace and “see where it takes you”.
Runner Bernat Xamena learned that the hard way. He started his marathon too fast, didn’t have a proper nutrition plan and blew up after km 30. Luckily he met INSCYD triathlon coach Joseph Spindler afterwards, and came back much stronger.
Here’s a quick overview of the steps previous IRONMAN Kona participants took to run their best marathon during IRONMAN Kona:
Understand your current running performance via a run-specific metabolic test. INSCYD enables you to do field testing, using lactate, running power (Stryd) or a GPS watch only. Similar to the power-only bike test, it’s easy to perform these tests on a regular basis to track progress.
You can also choose to do a lab test with spiroergometry.
INSCYD coach Jo Spindler about the INSCYD test:
“With the INSCYD test results I was able to say at what pace Bernat Xamena was able to run the marathon without running out of energy. We did the test on a track. That’s the beauty of INSCYD: you can test in real-world conditions.”
With the test results you can accurately predict your marathon result during IRONMAN Kona. Your marathon time depends on:
INSCYD coach Jo Spindler about the marathon of Bernat Xamena after doing an INSCYD test:
“I looked at how many carbs Bernat would burn to sustain a certain speed according to the INSCYD Fat and Carbohydrate chart. We planned his pacing and fueling based on this information. He then ran a marathon with the precision of a Swiss clock.”
Learn more about pacing and fueling during a marathon:
You can watch the full webinar Break your marathon PR – using science based pacing & fueling here:
Now if you’re happy with your predicted IRONMAN marathon time and fueling plan, you’re done. If not, here’s how to improve it:
We’ve learned the 3 factors that predict your marathon time. Successful IRONMAN Kona triathletes improve their marathon by working on these 3 factors.
Carb intake: train your body to absorb high amounts of carbohydrates and make sure you consume enough carbs during training and racing.
Continue learning via our free webinar about uncommon ways to improve your triathlon performance:
From swim-specific tests that help you break the one-hour barrier to custom-made bike training zones that let you qualify for KONA on just 12 hours of training per week, INSCYD offers a holistic, science-based approach to triathlon training.
Swim Smarter: Understand your athletes swim economy and VLamax to optimize their swim performance.
Bike More Effectively: Use power-only tests to get highly individualized training zones based on athlete’s physiological metrics.
Run with Precision: Create a marathon pace plan that ensures your athlete’s finish strong, without running out of energy.
Coaches and labs don’t miss out on the game-changing insights that have already helped countless coaches. Secure your competitive edge now—spots for our FREE INSCYD demo are filling up fast!
Unlock your full potential with INSCYD. Find your dedicated INSCYD coach or lab here. Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.
We talked about some specific goals every IRONMAN triathlete should aim for. Eventually you put these methods into a training plan.
It’s never a good idea to simply copy paste someone else’s training program. All successful IRONMAN triathletes base their training program on their individual athletic profile.
However, it can still be educational and inspiring to look at the training methods used by elite IRONMAN Kona participants. Here are 3 well known training methods for triathletes:
Pyramidal training is a good example of a training method that is often used by long distance triathletes. You spend most of the time at low intensities, a significant amount at medium intensities, and only a small portion at high intensities.
Learn more about pyramidal training for endurance athletes.
Polarized training became very popular when science showed that most endurance athletes use this training method. Contrary to pyramidal training, polarized training “skips” training at medium intensities. This leaves you with a big portion of low intensity training (roughly 80%) and a small portion of high intensity training (roughly 20%).
Learn more about polarized training and its training zones.
The Norwegian Method is a triathlon specific training method, used by IRONMAN Kona (Hawaii) winners Kristian Blummenfelt and Gustav Iden.
It’s a training method that highly relies on the athlete’s individual metabolic profile. By controlling training intensity in a very precise way, the Norwegian Method aims for specific training adaptations.
IRONMAN Hawaii winner Gustav Iden about the Norwegian Method:
“If Kristian Blummenfelt and I train exactly the same, I get more explosive while Kristian trends into a different direction. So we do metabolic tests to see where we are at.”
Learn more about the theory and application of the Norwegian training method.
You’ve just delved deep into the science and strategies that have propelled athletes to the pinnacle of IRONMAN Kona success. This isn’t just theory; it’s a proven roadmap.
Now, it’s your turn to join the elite circle of coaches who are transforming the world of triathlon training. This is your exclusive invitation to experience the game-changing power of INSCYD.
Why INSCYD is the Ultimate Game-Changer for Coaches and Labs:
Your competitors are already levelling up their coaching strategies. Can you afford to be left behind?
Don’t Miss Out! Our Free Demo Spots Are Filling Up Fast—Secure Yours Now and Transform Your Coaching Forever.
Athletes why train with generic plans when you can have a program tailored to your unique physiology? INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here.
Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.
Learn more about the details from INSCYD athletes and coaches who participated in IRONMANs.
Human Movement Scientist | Content Marketing and Education
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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.
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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:…
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 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…
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…
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 blog, Sport Scientist Dylan Lindsey shares how he coached Sarah Gigante towards the National TT Championships. He specifically dives into the benefits of using the Lactate: Recovery & Accumulation graph. Ready to learn how to become a national TT champion? Let’s start! Sarah Gigante: National TT Champion 2021 After a long hiatus from…
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…
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…
Improving running economy is probably the most efficient way to shave off minutes from your 10k or (half) marathon time. At the same time, it’s an overlooked metric that is often wrongly measured. That’s why it’s time for a change! This comprehensive guide covers everything you need to know about running economy (RE): from theory…
Can you compare indoor lab tests with outdoor field test? The comprehensive results of a complete physiological assessment can help you to plan your training sessions and nutrition more effectively. It’s a necessity for elite runners and it’s even a good idea for recreational runners that are training for a specific time in an upcoming…
INSCYD 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…
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…
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…
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…
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…
VO2max intervals are a type of HIIT training that specifically aim to improve aerobic power (VO2max). Although many workouts increase VO2max aerobic power, VO2max intervals are often considered to last about 5 minutes. But why? Here’s how to create individually tailored VO2max intervals that work best for you. Spread the knowledge! Share this article with…
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”,…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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 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…
When Mika Luoto – coaching monitor of the Finnish Triathlon Association – heard about INSCYD years ago, he was very skeptical. Will it add value? Is their field test without any lactate or oxygen measurement reliable? In this interview he explains how comparing his own lab test results with INSCYD results convinced him to work…
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…
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…
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…
https://youtu.be/i_eJ-TcK-Ig
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,…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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,…
(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…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
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…
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…
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…
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…
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…
“While everyone is obsessed with power data, INSCYD enables me to go beyond the superficial and understand my body better.” Cyclocross professional Eli Iserbyt shares what he learned from INSCYD and how he puts this into practice. Cyclocross professional Eli Iserbyt shares his INSCYD experience (photo: PhotopressBE) What triggers a 6x Belgian champion, 3x European…
https://youtu.be/85bKerJQ9vs
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…
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…
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.…
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…
Discover how to measure VO2max without visiting a professional lab, utilizing field tests, sports watches, or online calculators. This article explains different ways to measure your VO2max without requiring expensive lab equipment. Let’s explore these methods and their precision in calculating your VO2 max. Image: INSCYD Partner COSMED Spread the knowledge! Share this article with…
(Tägerwilen, Switzerland, 8 March 2019) – INSCYD, the world’s most advanced software for performance analysis, and SEG Racing Academy partnered up for the next three years. Talent Support & Identification SEG Racing Academy is an U23 development team that competes at continental level with the aim of educating and developing riders to the next step.…
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…
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…
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 …
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…
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…
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…
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…
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…
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:…
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…
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…
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…
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…
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,…
Sometimes you need that extra advantage to win against your competitors. Sometimes you want to teach your team the intricacy of human physiology. And sometimes you just want to develop your squad and bring the youngsters to an elite level. It doesn’t matter what your goal is: INSCYD will help you to achieve it. The…
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…
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…
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…
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…
1) The metabolic origin of the anaerobic threshold. It is one of sports most used terms when it comes to endurance performance and the most important benchmark value. However, most people do not understand what it is and why it even exists. 2) Athlete performance profiling – beyond critical power testing. Critical power testing has…
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…
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…
In this blog, Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) explains how she translates INSCYD data into specific nutrition advice. After all, who knows better how to use INSCYD than an INSCYD user? Translating INSCYD insights into specific nutrition advice With INSCYD, I have clear and specific data to support and justify…
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*.…
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.…
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…
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…
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…
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…
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…
https://youtu.be/96ala1cVZRU
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…
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