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 interact

The Aerobic system burns carbohydrates and fat to produce energy. The Glycolytic system prepares the carbohydrates by using glucose and producing lactate to fuel the Aerobic system. The Glycolytic system produces energy in doing so. There are three states at which those two energy systems interact:

 

  • 1. When intensity is low, the Glycolytic energy system does not produce a lot of energy. This also means, that it does not feed the Aerobic system with a lot of fuel (lactate). Since the Aerobic system could use some fuel, we call this low intensity situation: lack of lactate or lack of pyruvate. To compensate for this lack of fuel, it needs to burn another fuel: fat.
  • 2. When intensity increases, more and more energy will come from the Glycolytic energy system. This automatically means, that it will use more glucose and produce more lactate to fuel the Aerobic system. When the Glycolytic system produces as much fuel (lactate) for the Aerobic system as the Aerobic system needs, there is no lack of lactate anymore. You might have heard that some call this the Anaerobic Threshold or FTP. Since there is no lack of lactate, it is not necessary to burn fat anymore.
  • 3. When intensity increases even further, we come into a situation in which the Glycolytic energy system produces more fuel (lactate) for the Aerobic energy system than it needs. Lactate will accumulate. Although this accumulation of fuel (lactate) will not cause fatigue, it is a good marker for fatigue.

 

Image 1 represents the above-mentioned situations 1, 2 and 3. At 5.1 m/s (x axis) lactate production by the Glycolytic system equals lactate combustion by the Aerobic system. At intensities below this so-called Anaerobic Threshold or FTP, there is a lack of lactate (also called: lack of pyruvate). At intensities above 5.1 m/s, lactate will accumulate.

Image 1. At intensities below the Anaerobic Threshold (1), there is not enough lactate (lack of pyruvate) to fuel the Aerobic system. At intensities above the Anaerobic Threshold (3), lactate accumulates.

How to use lactate accumulation and -recovery to optimize your interval training

Let’s look at two examples that will immediately clarify how you can use the previous information to optimize your interval training!

Example 1: recovery time

Imagine you want to train at a race intensity that you cannot sustain yet. Take for example the athlete of image 1. If this athlete runs at 5.5 m/s (x axis), lactate accumulates 1 mmol/l/min (y axis). After say 3 minutes, the lactate accumulation is 3 min * 1 mmol/l/min = 3 mmol/l. If the athlete wants to recover, he/she needs to take into account that:

 

  • To combust the lactate that accumulated, we need to run at a speed/pace below Anaerobic Threshold. Makes sense, right?
  • There is an optimal intensity to combust lactate, which does not appear at the very lowest intensity. Intuitively, this also makes sense. During recovery we often keep moving. It would not feel good to lay down on the road and start a new interval immediately afterwards.

 

Image 1 shows that our example athlete recovers fastest from lactate accumulation at a running speed of 3.6 m/s. He/she then combusts 0.9 mmol/l lactate per minute. It will take 3 mmol/l ÷ 0.9 mmol/l/min = 3 minutes and 20 seconds before the athlete combusted all the lactate that accumulated. If he/she maintains this running speed, fat will start to deliver the lack of fuel again. Since we are recovered, we could also choose to add another interval.

Example 2: interval work-to-recovery ratio

The graph also teaches us about the work-to-recovery ratio of an interval training. Obviously, the higher the intensity during an interval, the more recovery we need. The graph easily uncovers the ratio and intensities. Image 2 shows how long we should recover from any intensity. Every minute we run at ~5.5 m/s needs one minute of recovery (at ~3.6 m/s). Every minute at ~5.8 m/s needs 2 minutes of recovery, etc.

Image 2. Want to know more about work-to-recovery ratios? No problem! Pick any intensity above Anaerobic Threshold and see how long it takes to recover.

The previous two examples both represent a perfect balance between lactate accumulation and lactate combustion. In other words: lactate levels before an interval are the same as after the recovery. You could of course also choose to train at an elevated lactate level throughout the whole set of exercises. For instance, by doing a hard 2-minute effort before you start your 1 minute on/off intervals. This is only possible because you can now perfectly balance your intervals, and therefore prevent too much or too little lactate accumulation (again: a marker for fatigue).

In summary

We again see the importance of knowing the two fundamental metrics: VO2max and VLamax. As a result, you get to know your lactate accumulation and recovery, which are markers for fatigue. Using those metrics enables you to learn at which pace you recover fastest and helps you create the perfect interval workout. The next running blog is about indoor vs outdoor testing for runners: which one is better?

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VO2max: the size of the athlete's engine

Understanding VO2max: What Is It And How It Affects Athlete Performance​

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…

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Does the anaerobic threshold really occur at 4 mmol/l blood lactate?

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…

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Coach Sofi Marin INSCYD

Mastering Nutrition Utilizing INSCYD

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…

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How to Create Highly Effective Interval Training

How to Create Highly Effective Interval Training: 4 Steps

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…

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Dive into the pool of INSCYD testing

How to start using INSCYD

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…

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two athletes that are running in a triathlon race

Increase Triathlon Performance: 3 Effective but Uncommon Ways

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…

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How To Apply The Norwegian Method To Training

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…

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Breaking 5: overcoming the bike split barrier in IRONMAN

McCutchen going sub-5 and improving his Ironman bike split by more than 10 minutes in just 12 months Going sub-5 for the bike leg of an Ironman is a true milestone. Getting even faster after this benchmark is clearly harder, but not impossible. Just look at age–grouper Matthew McCutchen (47) from Aliso Viejo, California. McCutchen…

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Undercover test: INSCYDs Power-Performance Decoder versus lab gold standard

Exercise Physiologist Tero Joutsen, PhD, rideson the treadmill during a 30min constant load test – the gold standard for validation of the maximum lactate steady state (AKA anaerobic threshold / FTP) Advertising claims are often designed to make more out of products than they actually are. INSCYD’s Power-Performance Decoder (PPD) software doesn’t have a claim.…

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Webinar: Uncommon Strategies to Increase Triathlon Performance

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…

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Infographic - Peak and Fade (Pre Loaded) Intervals

How Peak and Fade (Pre Loaded) Intervals Can Boost Athletic Performance

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…

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Breaking 7 at “La Marmotte” – with INSCYD

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…

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Webinar: Swimming Performance Test, Application in Training and Case Study

This webinar covers everything you need to know about swimming performance tests. From the test (protocol) itself, to the results and application. Alexander Törpel (Head of Diagnostics – German Swimming Federation) talks about the application of test results in training. You’ll get unique insights into the (longitudinal) development of performance metrics, of 2 Professional National…

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Breaking the ice of Iceland’s swimming performances

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…

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INSCYD partners with CANYON//SRAM

INSCYD partners with CANYON//SRAM

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…

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Track running sprint

Should my Track and Field runner increase or decrease VLamax?

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…

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INSCYD partner Velocity

INSCYD PARTNERS WITH VELOCITY

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”,…

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Christoph Strasser 24 hour world record

Riding over 1000 km in 24 hours: what does it take?

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…

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Inscyd one test one tree

One test = One tree!

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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A high VO2max alone is not good enough!

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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Belgian Hammers – Road to Olympic Mixed Team Relay

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…

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The Ultimate Guide to Running Economy: How to Improve and Measure It

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…

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Running power with Stryd and INSCYD

Running power: how to add physiological meaning to it

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:…

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Cycling at FatMax

Why FatMax is not the best endurance training intensity per se

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…

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INSCYD partners up with cycling team Corendon-Circus for 2020 season

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…

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INSCYD 2.0 Training Zone Builder

INSCYD launches a revolutionary Training Zone Builder

Are you still using training zones based on a percentage of FTP, Anaerobic threshold or fixed lactate concentrations? Do you get the feeling that two athletes training in the same zone don’t show the same adaptation to the same training? If this sounds familiar then it is time for a change! https://youtu.be/hZELSARsJtA With INSCYD’s new…

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Two-Time Olympic athlete Brijesh Lawrence joins team INSCYD

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…

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Track runners how to increase or decrease VLamax

How to increase or decrease VLamax in running

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…

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Colorado Performance Workshop

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…

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Double Olympian Brendan Reilly joins INSCYD

(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…

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SEG RACING ACADEMY PARTNERS UP WITH INSCYD

(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.…

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Part 2. Metrics all Runners should know: Lactate accumulation and Recovery

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…

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INSCYD coach Tenille Hoogland

How women can train and fuel for their unique physiology

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…

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Zone 3 training: sweet spot or grey zone

[Ultimate Guide] Zone 3 Training: Sweet Spot or Grey Zone?

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…

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Anaerobic threshold (FTP): why you might be overthinking it

How many times have you looked at your power meter or heart rate monitor and wondered if you were going too far above your threshold? Although it is reasonable not to kill yourself ‘just because’ when you’re out training and racing, you might be surprised by how little you actually know about one of the…

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