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!
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A high VO2max is undeniably beneficial, enhancing aerobic power, anaerobic threshold, and FatMax. However, it’s essential to recognize that while VO2max is a pivotal metric, it’s part of a broader performance ecosystem.
Learn all the details about the aerobic energy system and how it affects fat metabolism in our course: Muscular energy metabolism.
The higher the VO2max, the higher the aerobic power (left) anaerobic threshold (middle) and FatMax (right), all other things being equal. |
For a more in-depth exploration of VO2max, its significance, and common misconceptions, check out our expert-led video. It provides valuable insights that can help you better understand and leverage this metric in your training.
The interplay between VO2max and other performance indicators is intricate. So, why the debate around its significance? Let’s delve deeper.
From a health standpoint, VO2max is a good indicator of cardiorespiratory fitness, closely tied to longevity. So yes, from a health perspective, VO2max is a good indicator of overall health and fitness.
That said, you might wonder: can you be fit and have a low VO2max? The (over)simplified answer is no, you can’t have a low VO2max and still be fit. Obviously this depends on what you consider a low VO2max, but we’re talking about very poor values (e.g. <35 ml/kg/min for males and <25 ml/kg/min for females).
Now let’s switch from a health perspective to a sport performance perspective. In this case, there is still no doubt that VO2max is an important and strong indicator of endurance performance in the general population. So yes, VO2max is a good sport performance indicator in a group of people who show large VO2max differences.
Increase your VO2max with VO2max intervals. Learn what intensity you should use for these intervals, depending on your overall goal:
If you’re reading this, you’re probably more interested in whether VO2max is important for athletes who are already well-trained. Let’s find out.
When you look at a group of well-trained athletes, does VO2max predict performance? In other words: will the athlete with the highest VO2max perform best? The short answer is no, VO2max alone does not predict sport performance.
For example:
When comparing a group of 26 elite cyclists (without professional contracts) and 45 world-class professionals, there are no significant differences in VO2max. This shows that VO2max alone does not necessarily predict differences in performance in a relatively homogenous group. However, since they all have a high VO2max, we can agree that VO2max does matter.
Another striking example is that of an 18-year-old cyclist who recorded the highest ever value in a VO2max test: 96.7 ml/min/kg. Although his VO2max was more than 15% higher than the VO2max of a multiple Tour de France winner, his attempt to turn professional was short and unsuccessful.
Although a high VO2max may be important, it turns out that it is no guarantee for a successful career. This makes total sense right? Since there are other factors that determine performance too, which we will talk about in a bit.
Let’s finish with a running example. If we measure the VO2max of 16 of the world’s best male distance runners, how much would their VO2max differ? According to this study, it’s up to 22 ml/kg/min [62 – 84 ml/min/kg]. This shows that there can be large discrepancies in VO2max between athletes with similar performance capabilities.
VO2max can differ quite a lot between elite distance runners with similar performance capabilities (source).
These examples might make you think VO2max is not important once you have a decent VO2max. But let’s not jump into conclusions. It could also just show that other factors are important too, while VO2max does matter. In fact, it can still be your performance limiting factor.
You need a good VO2max to perform well in endurance sports. From a sports perspective, you should worry about having a low VO2max when:
INSCYD enables you to compare the absolute (example: 4751 ml/min) and relative VO2max (example: 72.0 ml/min/kg) against normative data or between athletes who are tested.
INSCYD performance software makes it easy to measure these 4 signs and compare them with normative data or team mates. The only thing you need to do is a VO2max performance test, which can take place in a lab or in the field, using a power meter (cycling) or GPS watch (running) only.
With INSCYD, you’re not just getting data; you’re gaining insights. Insights that can redefine training methodologies, optimize performance, and set new benchmarks in athletic achievements.
Dive deeper than ever before into the metrics that truly matter. With INSCYD, transform raw data into actionable strategies, tailored training plans, and unparalleled performance insights. It’s not just about measuring; it’s about understanding, adapting, and excelling.
Transform your coaching methodology with INSCYD’s comprehensive metabolic profiling. Offer your athletes insights that were once exclusive to the elite. See INSCYD in action today and step into the future of performance analysis.
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.
But what if you have a low VO2max, even after you did everything to improve your VO2max? Focus on other performance determining metrics!
Literature shows that you can also improve performance without improving your VO2max. This again shows that although VO2max is important, it’s not the only performance determining factor. There are obvious other factors like technique and tactics, but there are also metrics that are still closely related to VO2max.
You can have a very high VO2max, but at which percentage of VO2max can you exercise for a long amount of time? Fractional utilization of VO2max is about the percentage of your VO2max that you can sustain during exercise. This intensity is often expressed as the percentage of VO2max at which the anaerobic threshold occurs.
For example, if your VO2max power is 400 watts and your anaerobic threshold occurs at 300 watts, your fractional utilization of VO2max equals 75%.
Now imagine two athletes.
See how athlete B has a lower VO2max, while he is able to use a higher oxygen uptake for a prolonged amount of time? All other things equal, athlete B should be able to go faster in an endurance event.
Of course VO2max is still part of this equation, but our example shows that a good fractional utilization of VO2max can compensate for a lower VO2max.
The INSCYD metabolic report shows your fractional utilization of VO2max as a percentage of the anaerobic threshold (example: 77% of VO2max).
To better understand the depth and breadth of insights provided by INSCYD, watch this video showcasing an example of INSCYD’s metabolic report:
This data is a game-changer for coaches, offering a comprehensive view of an athlete’s performance metrics and guiding more effective training plans.
In speed/pace sports like running, another performance determining factor is the velocity at VO2max (vVO2max). vVO2max is the minimum velocity that will elicit maximum oxygen uptake.
Since theoretically all intensities above anaerobic threshold will eventually elicit VO2max, the velocity at VO2max is closely related to your anaerobic threshold velocity.
The INSCYD metabolic report shows your velocity at anaerobic threshold, which is closely related to your velocity at VO2max (example: 2.85 m/s).
Both depend on your (running) economy: how fast can you go with a given amount of oxygen/energy. It’s no secret that running economy is a super important performance determining factor. Although it’s often overlooked.
The interesting part of (running) economy is, that you can shave off many minutes from your marathon time, without improving your basic physiology like VO2max. That means that in most cases, you don’t need to train more or harder. Instead, you can focus on improving your economy during your existing training hours.
Watch the video to learn how effective improving your economy is:
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The INSCYD performance software allows you to measure your velocity at the anaerobic threshold and your (running) economy, like no other tool can. By doing this, you get a better picture of what you need to work on. For some this might be increasing VO2max, while others may benefit more from improving their economy. Do make sure you don’t make the 3 most common mistakes when measuring the running economy.
After doing a running economy test, you hope to have a high VO2max, a high fractional utilization of VO2max, and a high velocity at VO2max due to a high economy. However, some researchers think it’s hard to hit this jackpot, because in their experience, runners with higher VO2max values tend to have lower running economy.
Last but not least, you could look at how long you can perform at VO2max. Time at VO2max answers the question: what’s my time until exhaustion at VO2max intensity?
With the INSCYD metabolic report, you can easily see how long you’re able to perform at your VO2max power or velocity. Say your VO2max power equals 375 watts. You can now use the lactate accumulation graph to see how fast you accumulate lactate (a marker for fatigue) at this intensity. Here’s how to predict how long you can maintain VO2max power until exhaustion, using the INSCYD lactate accumulation graph.
The INSCYD lactate accumulation graph shows that our example athlete accumulates 2.17 mmol/l lactate per minute at VO2max power (375 watt). The INSCYD test showed a max lactate concentration of 11.5 mmol/l and a resting lactate concentration of 1.5 mmol/l. Our athlete is able to ride (11.5 – 1.5) ÷ 2.17 = 4 minutes and 36 seconds at VO2max power.
But what does this mean in real-world scenarios? How do athletes interpret and utilize this data?
Watch Professional Cyclist Toms Skujins discuss his experience with INSCYD and delve into his preferred metric – the lactate accumulation and recovery graph. His insights provide a practical perspective on how INSCYD’s metrics can be a game-changer in training and performance optimization.
While previous metrics are still closely related to your VO2max, there are other metrics that determine performance as well.
If you really want a full picture of your capabilities, you need to have a full 360 degree physiological performance profile.
This metabolic profile contains metrics like:
Only when you have an overview of all these metrics, you can predict performance and understand what you need to work on in training. For example, here’s how a professional cyclist found out that you need to look at VO2max and VLamax to get the best out of your training and racing.
INSCYD is the only tool that can create a full metabolic profile with all these metrics. The best part: you can get your full metabolic profile without visiting a lab.
Get a full strength and weakness profile using the INSCYD performance software that ranks performance metrics against a peer comparison group.
Before we draw our final conclusion, we notice that both researchers and coaches question the value of VO2max, because they doubt the accuracy of VO2max measurements.
For quality VO2max measurements, it’s indeed important to have accurate equipment and a good VO2max test protocol. On top of that, you need to regularly test for VO2max to understand how it is affected by training.
INSCYD allows you to measure VO2max, using your preferred measurement equipment: a metabolic cart, lactate analyzer, power (cycling) or GPS (running).
More importantly, INSCYD cross validates your data, to detect outliers. It will warn you when the data is not sound, e.g. when the VO2max, VLamax and Anaerobic threshold are not adding up.
INSCYD cross validates your data, to make sure there are no outliers.
This ensures you always have accurate VO2max data.
There are several reasons why you might think VO2max does not matter:
This however doesn’t mean VO2max is unimportant. In fact, by increasing your VO2max you increase some of the most important aspects in endurance sports, like…
… when all other metrics remain the same. That’s exactly why it’s so important to not only look at VO2max, but see it as a piece of the performance puzzle. While VO2max does matter, other metrics are important too, and even determine whether it makes sense to focus on increasing your VO2max.
In summary: VO2max is super important in endurance sports, but you need to have a full physiological performance profile to really understand what’s going on. However, to truly grasp the intricacies of performance, one must look beyond just VO2max and delve into a comprehensive physiological profile.
Discover the Power of Comprehensive Analysis:
Holistic Performance Profiling: INSCYD offers a complete physiological performance snapshot, diving deep into metrics such as VLamax, Fat and carbohydrate utilization, Anaerobic threshold, Economy, and Lactate accumulation and recovery.
Actionable Insights: Data is only as good as the actions it drives. With INSCYD, transform raw metrics into tailored training strategies, pinpointing areas of strength and opportunities for growth.
Global Benchmarking: Compare and contrast your athlete’s metrics against other athletes in the category, understanding where you stand amongst peers and what it takes to reach the pinnacle of your sport.
Testing anywhere and anytime: Whether you’re testing in the field or in a lab, INSCYD’s performance software is equipped to provide insights wherever you are testing, ensuring you’re always in tune with your performance.
Elevate your athletes to new heights. Harness the power of INSCYD’s comprehensive metabolic profiling and offer insights previously reserved for the elite. Book a free demo and redefine coaching excellence.
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.
Measuring VO2max is a way to identify talent. Keep in mind though that talent identification goes beyond measuring VO2max. There are metrics that determine performance, besides VO2max. Also keep in mind that athletes are able to increase their VO2max by training. So make sure to understand the training history of the athlete too.
VO2max is important in sports that involve only short intense efforts. That is because to perform these efforts repeatedly, you need to recover quickly. Your aerobic system takes care of this recovery.
VO2max is one of the metrics that determine performance. Especially in endurance events. Keep in mind though that it’s not the only performance determining metric. There are others too.
A low VO2max can be performance limiting. Here are some clear signs that you should worry about having a VO2max that is too low.
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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…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
Join CANYON//SRAM Racing rider, Ella Harris, and the team’s performance coach, Stephen Gallagher from Dig Deep Coaching, for a dive into the practical use of the INSCYD software. They’ll discuss the insights from various testing protocols and real-life examples of how these understandings have helped shape and improve performances across training, racing and recovery. Agenda:…
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…
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…
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…
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…
(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.…
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…
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…
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…
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”,…
In the quest for Olympic glory, USA Triathlon’s Project Podium has partnered with INSCYD, a leader in exercise physiology analytics, to revolutionize the training of America’s top young male triathletes. Head Coach Parker Spencer shares insights into this groundbreaking collaboration, aiming to turn potential into podiums at the 2028 Los Angeles Olympics. Watch Parker Spencer…
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.…
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…
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…
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…
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…
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…
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*.…
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…
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]…
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…
Not sure which software to use for analyzing lactate tests in your human performance lab? Checkout this comparison between Mesics (LC lactate) vs INSCYD, and decide which tool fits your lactate- and spiroergometry diagnostics lab best. To prevent confusion: Mesics is the company name. Their product is called Winlactat. Soon the product name will change…
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…
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…
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,…
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…
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…
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…
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…
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…
Because of the relatively short duration of swim races, the anaerobic energy production plays a huge and significant role. It therefore makes sense to learn more about this race winning energy system, that not many coaches take into account. A French national team member gets his lactate sample taken after an exhaustive exercise to determine…
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,…
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…
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 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…
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…
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…
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.…
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…
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…
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…
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…
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.…
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…
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…
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…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
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.
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…
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…
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…
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…
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…
Florian Wellbrock has continued to make waves in the swimming world with his recent achievements. He pulled away for an 18.7-second win in the Open Water 10K at the World Championships, showcasing his dominance in the sport. This win was Germany’s second in two 10K races in Fukuoka, marking a significant milestone for the country…
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…
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…
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…
Peter Sagen in Gent-Wevelgem 2018 The spring Classics season is already finished, a moment that always leaves cycling fans with a bit of sadness in their hearts. But for INSCYD and team BORA – hansgrohe the first quarter of the year has been a blast. Watching Peter Sagan winning his first Paris-Roubaix wearing the World…
In our previous article, we showed how to find out whether your runner should increase or decrease VLamax. Now it’s time to answers the final question: how to increase or decrease VLamax and How to increase VO2max in the meantime. By Benjamin Tilus Download full article in PDF Ben Tilus, National and State Champion coach…
Body composition in performance testing: stop ignoring it Body composition is highly important in athletic performance and performance testing. Although often ignored, body composition goes beyond weight and body fat. In lactate testing for instance, concentrations are expressed in mmol lactate per liter (mmol/L). But do you know which “liter” it is about? Let’s dive…
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…
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…
(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…
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…
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,…
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…
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…
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…
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.…
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…
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…
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…
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…
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…
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…
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 &…
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…
This case study is about a National Cross-Country (XC) Skier who is not able to keep up with his teammate during training and racing. Field observations and lactate measurements seem to indicate he needs to improve his aerobic energy system, but this turns out to be a false assumption. COMPARING 2 CROSS COUNTRY SKI ATHLETES:…
Join 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…
Salenstein, Switzerland. June 3rd 2020 . INSCYD and Belgian Cycling have just signed four-year cooperation agreement. This partnership includes all divisions of the national cycling association, i.e., INSCYD will support the disciplines road cycling, mountain biking, cyclocross, BMX and track cycling in their pursuit of maximum performance. Expert education for coaches After a several months long…
Running Economy: How To Improve and Measure It
Create highly personalized training programs with lab-level performance insights anywhere anytime to analyze, optimize and improve performance faster and save cost
