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 most discussed – and misunderstood – performance metrics: the Anaerobic Threshold (AT) or Functional Threshold Power (FTP).

Let’s first start with answering the question: what is the anaerobic threshold? Click here if you want to skip this part and scroll down to “why you might be overthinking it”.
The anaerobic threshold
We define the anaerobic threshold as: the max intensity at which lactate combustion matches lactate production. That means that in steady state, there is no increase or decrease in lactate concentration, at this intensity.
There are other terms that try to describe the same phenomena, like maximal lactate steady state (MLSS), lactate threshold and functional threshold power (FTP). Watch the video to learn about the similarities and differences:
When AT is the max intensity at which lactate combustion matches lactate production, then wouldn’t it be interesting to look at those separately? This means we don’t only look at the result (lactate concentration) but also at the cause. Here’s how that works:
Summarized: there is a lactate production in the glycolysis and a lactate combustion in the aerobic energy system. Increase the performance of the aerobic energy system (VO2max) and you’ll increase the anaerobic threshold (left/first image). Increase the performance of the anaerobic glycolytic energy system (VLamax) and you’ll decrease the anaerobic threshold (right/second image).


But (when) does the anaerobic threshold really matter in the first place? Let’s continue!
The anaerobic threshold is a blurred line
AT/FTP is conceived as the highest workout intensity at which the concentration of lactate in your blood reaches a steady state. At this intensity, the lactate stabilizes at a certain concentration and does not increase over time. Athletes are normally so afraid of passing that single power unit (or heart rate beat) they have been told is their AT/FTP, that as soon as they get close to that limit, they start to back off. But what they – and maybe you – don’t know is that AT/FTP is not a fixed value – it’s actually a blurred line.
If your AT / FTP has been determined by a test at 300 watts, for example, what you should know is that you can increase your power output slightly above that 300 watt limit and – for example – go higher to 308 watts without blowing up just yet. The most interesting thing here, is that your body may actually find another lactate steady state where you can exercise for a pretty long period of time.
Do you prefer to watch a video instead of reading this article? Watch our webinar recording, with many extra details and training applications:
Because of the small increase, the lactate levels in your blood will initially increase too, but not so much to make you “blow up” and force you to drop the intensity. This is due to the fact that a slight accumulation of lactate can be associated with a negative feedback on the lactate production itself. A controlled accumulation of lactate can actually be associated with slowing down the lactate production itself, up to the extent where the concentration reaches another steady state and stabilizes!
“A slight accumulation of lactate can be associated with a negative feedback on the lactate production itself”
The second “steady state” is an intensity where you can stay at for quite a long time. This is possible because your AT is not a fixed value. Again, it’s a blurred line within which you can move around and over (and up to a certain extent of course).
Clearly, there is an upper limit where exercising at a specific output is not a “steady state” anymore, and if you spend too much time in that area you eventually “blow up”. And that is why it’s so important to test yourself regularly and know where the blurred line is. The same rule applies to any sport: in swimming and running, for instance, you just replace the power in watts with speed and pace and the mechanisms are the same. These are also blurred lines within which you can “play around”.

AT/FTP: most popular – least ever used
The other very important thing you maybe didn’t know about AT is that it doesn’t really come to use in any specific race or distance. If you run a 10k race for example, you will never run at AT, but your average intensity/speed would be higher (and the same will be even more true in a 5k race). Even in a half-marathon or a full-marathon, you will be hardly running at your AT speed, as you will be running below that threshold. And even when Peter Sagan is attacking on the Oude Kwaremont in the Tour of Flanders or Marcel Kittel is sprinting in the Tour de France, they’re not riding at their AT. There is almost no scenario where you actually ride at AT.
The only event where an athlete might really be at threshold for the majority of the race is a long time trial that lasts around one hour, and even in this event the athlete will be racing at AT just in part. The majority of every other competition in swimming, running, cycling, etc. are decided in situations where the athlete is well above AT! But in long-distance events like marathons and triathlons, the intensity will be well below AT/FTP for the majority of the time.
“The majority of races in swimming, running, cycling, etc. are decided in situations where the athlete is well above AT / FTP!”
So why does AT matter so much? Well, people are using it because the intensity (power or pace depending on the discipline) correlates pretty nicely with the performance in a lot of events. Statistically, if you know your threshold, you will have a pretty good idea of how you will perform in every kind of scenario. But AT is only a statistical indicator and you should bear in mind that it is possible to run significantly above or below AT intensity – possibly even more than what you’d thought.
What might surprises you the most is that the majority of the amateurs can stay above AT /FTP more easily than professional athletes. Professional endurance athletes may have a higher anaerobic threshold, but once they exceed it, the accumulation of lactate and fatigue is – in most cases – much quicker than in amateurs. Even more specifically, some pro riders can stay above it more than others: according to their specific physiology and specialization; Sagan can stay above it for a longer period of time compared to Froome for example.
Should you use the anaerobic threshold to describe training zones?
AT/FTP has been historically used to prescribe training intensities, and of course it’s not bad for this purpose. However, it is not the most efficient and precise way to prescribe training intensities and training zones. The fuel utilization, such as FatMax, below AT/FTP can be vastly different and a simple extrapolating from the AT/FTP to a lower intensity isn’t valid.

The same is true for high intensity efforts: the ability to ride above threshold is not directly correlated to the power at AT/FTP, and it can differ quite a lot. For example, the only valid way to plan a VO2max interval training session is to base the intensity of an interval on the VO2max itself = the physiological system you are targeting with this specific training. Consequently, this training should be based on the specific VO2max, and not extrapolated from AT/FTP.
“The only valid way to plan a VO2max interval training session is to base the intensity of an interval on the VO2max itself”
So why should you base training intensities on anaerobic threshold or FTP, when you can also base them on the system your training to improve? Here’s how you can easily do that, using our Training Zone Builder.
Wrap up
Yes it can be important to know your anaerobic threshold, but don’t overthink it. Focus more on the actual cause/mechanism behind your AT, since that is also the only way to improve it.

With INSCYD you can learn more about your lactate production and combustion rates. Simply do an INSCYD test to get the data.
To fully understand the practical application of the anaerobic threshold, we highly recommend watching our (free) webinar recording.

For coaches and labs
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With INSCYD, you can tailor training programs with unparalleled precision, ensuring your athletes achieve their peak performance faster and more efficiently.
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.
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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.…
5 Iconic High-Intensity Interval Training (HIIT) Workouts For Endurance Athletes
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…
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”,…
[WEBINAR] THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION
THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION Exclusive webinar revealing the physiological secrets of Tour de France champions. Learn how to interpret and apply metabolic data to elevate training, boost performance, and develop winning talent. arrow-icon-down Learn more about INSCYD No More Guessing! Get a 360° Metabolic Profile of Athletes…
Training Zones and Training Zone Builder – part 1
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…
The Truth About Functional Threshold Power (FTP): Facts, Myths, Limitations and Alternatives
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 …
Lactate Threshold 1 (LT1): Why you should care and what to learn from it
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is not to be confused with LT2 or anaerobic threshold, as LT1 occurs at a lower exercise intensity. LT1 may not get as much attention as LT2, but it’s still a popular ingredient of famous cycling, running, and triathlon training methods. This includes…
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…
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…
Implement INSCYD data in everyday training, by using AZUM
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…
Wout van Aert reveals his secret: how to switch from cyclocross to road cycling
Cyclocross heroes seem to dominate in road cycling. How do cyclists like Thomas Pidcock, Wout van Aert and Mathieu van der Poel make the switch from a 60-minute cyclocross race to a 6-hour road race? In this blog, Wout van Aert – coached using INSCYD since 2017 – reveals his secret! In cyclocross, it is…
What is INSCYD
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…
When and how often should you do metabolic test?
How often should you do an exercise test? And maybe even more important: when should you do such a sports performance physiology test? Read it in this blog or click here to start listening to the podcast! In the Faster Podcast by FLO, Sebastian Weber talks about how often athletes should perform a metabolic test…
Double Your Athlete Coaching & Testing Business in 4 Months: Tips from Toll Tollmahawk
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…
Clock Work Marathon Pacing using fat – and carbohydrate combustion rates
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…
5 Important Performance Metrics for Healthspan & Longevity—and How to Measure Them
More and more people are waking up to a powerful truth: longevity isn’t just about living longer—it’s about living better. Staying active, sharp, and independent deep into old age has become a personal mission for millions. But slowing aging or wanting to age well is not the same as knowing how. And while fitness trackers,…
Improve Your Metabolic Profile: Key Metrics & Strategies
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…
Training Zones and Training Zone Builder – part 2
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]…
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…
Eliud Kipchoge’s Physiology: Uncovering the Secrets Behind the INEOS 1:59 Marathon
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…
3 Training Tips to increase fat combustion
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.…
USA Triathlon Project Podium and INSCYD: Charting the Course for Olympic Triumph
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…
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…
The 3 things you’re likely missing out on when doing lactate testing with triathletes
You’ve done these lactate tests countless times. Your triathlete steps onto the treadmill or bike ergometer, and you guide them through a standardized incremental test. Blood lactate is taken at regular intervals, plotted meticulously, and out comes the familiar curve. Based on this, you make individual training recommendations—or compare results to previous tests to evaluate…
Stop using old-fashioned Training Zones – instead try this
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,…
[Webinar] Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results
Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results Case Study with National Champions Discover how to use data-driven, profile-based training to achieve peak performance. In this exclusive webinar, Ben Tilus, National and State Champion coach, will share real case studies of three national champions, revealing how to tailor training strategies based on individual…
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:…
Hand in hand: INSCYD collaborates with famous company Carmichael Training Systems (CTS) to revolutionise performance diagnostics
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…
Glycolytic Power in swimming : the missing link
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…
Muscle Glycogen and Exercise: all you need to know
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…
How INSCYD develops and validates new technology: a look behind the scenes
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…
Thriving as a Sports Coach in the Age of ChatGPT and AI Revolution
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…
A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
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…
The serial Kona qualifier who trains 12 hour per week
You’ve been told you need to train 15, 18 or even 20 hours a week to qualify for the Ironman World Championships. You’ve been told that you had to want it so badly that you had to devote your entire life to it – let alone your family and professional commitments. And although yes, the task is…
Over-Under Intervals: Benefits, Mistakes, and How to Create Effective Workouts
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…
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…
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…
Eli Iserbyt shares his INSCYD insights
“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…
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…
How Power is Composed and Why This Matters
Yes, power has advantages over speed and heart rate. But if you want to fully exploit its potential, you need to know how your running or cycling power is composed. How much power is coming from the aerobic vs the anaerobic energy system? And which fuel source contributes most to your power output? In this…
Webinar: Unlocking the Hourglass Model: A Revolutionary Approach to Race Preparation
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…
3 Things learned during the Workshop: Energy metabolism – and how to apply it
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…
Talent Development Using INSCYD: Insights from Champion Team
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…
INSCYD test: protocol, results, cost and more.
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…
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…
Individualize race preparation based on athlete’s unique metabolic profile
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…
Polarized training vs Pyramidal training – Which Method Suits For Your Athlete?
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…
How Time-Crunched Amateur Athletes Benefit from INSCYD
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…
Mesics vs INSCYD: The Best Software For Lactate Tests
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…
Florian Wellbrock Wins Gold in 2023 World Championships
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…
Wie Trainer in Zeiten von ChatGPT und anderen KI-Revolutionen relevant bleiben
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…
Measuring Energy Demand in Swimming using simple Pool Tests
In this webinar we show how to measure the energy cost at a given swimming speed, using simple testing in the pool. About the webinar The energy cost at a given speed is decisive for the race performance in swimming. The methods shown in this webinar are all based on peer reviewed scientific publications. We…
INSCYD partners with Fast Talk Laboratories
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…
Triathlon Pacing and Fueling Guide to Improve Race Day Performance
You invested many training hours and money in your next IRONMAN triathlon. You sacrificed social and family life. On race day, you hope all comes together. But how can you be sure? Read this article to prevent hitting the wall or underperform. Learn exactly when to accelerate, recover, eat and drink. Are you ready for…
Part 1. Metrics all Runners should know: Fat & Carbohydrate utilization
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…
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs arrow-icon-down Book Free demo arrow-icon-down download E-book About the Webinar: Eexclusive ‘Ask Me Anything’ session with Sebastian Weber, the founder of INSCYD and a world-renowned sports scientist. In this interactive session, Sebastian will answer any questions you have and provide valuable insights on…
[Webinar] VLamax: how to measure using submaximal efforts
DATE: 16 October | 5:00 PM CEST VLamax: how to measure using submaximal efforts Explore a new method to measure VLamax using submaximal efforts. This approach offers an alternative to traditional sprint-based methods by addressing key challenges, making it practical and reliable for coaches and performance labs. arrow-icon-down Book a Free demo arrow-icon-down download whitepaper…
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…
Success with software: INSCYD becomes DSV partner for performance diagnostics.
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…
Most Common Pitfalls in Determining Lactate Threshold 1 (LT1)—and How to Avoid Them
If you’ve worked with endurance athletes or run tests in a performance lab, you’ve likely come across Lactate Threshold 1 (LT1). In this article, we’ll delve into LT1 by unpacking the most common misconceptions and pitfalls about it and how to avoid them. Plus, don’t miss the video where Sebastian Weber explains these common mistakes…
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…
Science of VO2max Intervals: A Comprehensive Guide for Endurance Performance
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…
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…
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…
[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…
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…
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…
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…
How to Increase VO2Max: Techniques to Improve Performance
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.…
Webinar: Mistakes you need to avoid when using a training method | INSCYD X AZUM
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…
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…
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…
40-20 Interval Workout: Work-To-Rest Ratios in HIIT
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…
VLamax: Elite Coaches Secret Weapon
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…
Implement This Olympic Coaching Method That Boost Athlete Coaching Business
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…
Former Motorola pro (59) aims for hour record – using INSCYD
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…
Runners underperform due to hidden potential
Too many runners are underperforming because they don’t know what they are capable of. In this article, we boost your confidence, by showing you exactly how to find out what you’re already able to accomplish. More importantly: we discover precisely what you need to work on in training to increase performance even further. Let’s get…
How carbohydrate combustion determines pacing and fueling
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
Recovery Index: A Comprehensive Guide to Faster Recovery, Sharper Performance, and Sustainable Progress
In endurance training and competition— efforts can oscillate between high-intensity surges and low-intensity steady paces—an athlete’s ability to recover is a defining factor of repeated, high-quality performance. Whether you coach elite cyclists seeking to outlast the peloton in repeated breakaways or you lead a running club preparing for intervals, an informed approach to recovery during…
The Physiology Behind Power-Duration Curves
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:…
INSCYD Performance Projection: predict future performances (and boost your business)
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…
Go Long, Ultra Long, With INSCYD
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…
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…
HIIT Training: Intensity based on %FTP and its shortcoming
For years, Functional Threshold Power (FTP) has served as the default method for setting training intensities in endurance sports. Appealing for its simplicity, FTP is derived from a relatively easy field test—bypassing complex lab procedures. Over time, widely adopted training frameworks tied specific “zones” to percentages of this single metric. One such framework defines Zone…
[WEBINAR] IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH
IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH Discover the strategic advantages of implementing INSCYD into your business. We will walk you through the step-by-step integration process, share real-life examples of successful implementations, and provide actionable insights to maximize the benefits for your business. arrow-icon-down Get Free Demo Boost Earnings &…
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…
Decode your Performance: A LOOK at INSCYD’S RUNNING POWER-PERFORMANCE DECODER (PPD-R)
With the launch of the Running Power-Performance Decoder, INSCYD now enables runners and coaches to perform remote performance testing with lab level accuracy. This virtual human performance lab gives you a wealth of data independent of location. HOW THE PPD-R WORKS The Running Power-Performance Decoder eliminates the need to go a testing lab to gather…
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. Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper understanding of lactate…
How to improve triathlon swim start
Triathlons are not won while swimming, but can easily be lost in the swim. By understanding your athlete’s physiological response, you learn how to tackle the swim and what to do in training. This boosts confidence and performance, which unlocks race benefits you and your athletes never knew existed. BONUS: Olympic Triathlon Paris use case.…
Use case: INSCYD x Running with (Stryd) power
In this use case, coach and sport scientist Florian Heck shares how he and his runners benefit from combining INSCYD software with (STRYD) running power data. Trail runner Josef. Source: Sportograf Florian Heck, coach and managing director at KickAss Sports, shares his story about testing and coaching an experienced trail runner, using INSCYD and STRYD.…
Can this Junior (VO2max: 96.7) beat a Tour de France winner?
The highest VO2max ever recorded is by Junior World Champion Oskar Svendsen. He scored a whopping 96.7 ml/min/kg. Could he beat a multiple Tour de France winner? A recent scientific study by Dr Reinout Van Schuylenbergh answers this question, using the INSCYD software. The results will surprise you. If you are coaching or testing athletes,…
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.…
How triathletes qualify and prepare for IRONMAN Kona
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…
Does VO2max Really Matter – Or Is It Overrated?
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…
FatMax: definition, training (zone) and exercise test
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…