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 about the benefits of zone 2 training. We also share tips on how to apply it in training. Let’s get started!
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Iñigo San Millán “invented” zone 2 training. In a podcast with Peter Attia, Iñigo shares his definition of zone 2 training: zone 2 is the exercise intensity that stimulates mitochondrial function most.
Mitochondria are often referred to as the energy factories of the body. They play an important role in athletic performance and health, as we’ll soon find out.
Zone 2 training is the intensity at which athlete stress the mitochondria, so they improve their ability to burn fat and clear lactate. At this exercise intensity, you:
Says Iñigo San Milán, coach of Tour de France winner Tadej Pogačar.
It’s important to note that the zone 2 intensity Iñigo talks about is not part of any famous training zone model, like the 3-zone-model, 5-zone-model or the power zone model of Andrew Coggan.
You could however say that Iñigo’s zone 2 intensity is the intensity you should aim for 80% of the time, in a polarized training model. In fact, Iñigo reveals that Tadej Pogačar trains roughly 80% of the days in zone 2.
Now that we know the physiological theory behind zone 2, you probably wonder how you can determine an athlete’s zone 2 exercise intensity. Here are 3 ways to determine zone 2 intensity:
Let’s have a closer look.
According to Iñigo, the gold standard method of determining the zone 2 intensity is via a metabolic test. This test will tell you at which intensities athlete burn the most fat. This is athlete’s zone 2. Note that for (untrained) runners, this could mean they need to walk to stay in zone 2.
INSCYD gives coaches and athletes many options to perform a metabolic test. Both in a lab setting and in a (remote) field test, using power (cycling) or GPS (running) only.
As a result, you get athlete’s zone 2 intensity (= FatMax intensity) based on power, pace and/or heart rate.
Book your metabolic test with one of our certified INSCYD coaches.
In their podcast Peter Attia and Iñigo San Milán mention that zone 2 often occurs at a lactate concentration between 1.7 – 1.9 mmol/l. For trained athletes, this lactate concentration is slightly above resting values. This corresponds very closely to the intensity of lactate threshold 1 (LT1).
If you have a lactate analyser, you can measure blood lactate during exercise to see if the athlete is in zone 2. Here’s a free online education guide to taking valid lactate samples.
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INSCYD coaches and athletes can see what the exercise intensity is, that corresponds to a lactate concentration between 1.7 – 1.9 mmol/l. They don’t even need a lactate analyzer for this (not during training, nor during the metabolic test).
Simply create a custom training zone in the Training Zone Builder, based on a lactate concentration lower- and upper limit of 1.7 and 1.9 mmol/l. It then shows the corresponding power, pace and/or heart rate.
Coaches and athletes, take the guesswork out of your training. With INSCYD’s Training Zone Builder, create custom zones based on accurate lactate levels, and get precise power, pace, and heart rate data
Elevate your training and results—see the Training Zone Builder in action!
If accuracy is less important to you, you can determine the zone 2 intensity without any equipment. The talk test is one way to do that.
Here’s how the talk test works: exercise at an intensity you think equals zone 2. If the athlete is indeed in zone 2, the athlete should be able to have a conversation on the phone, but the person on the other end of the phone would notice that athlete is exercising.
In other words: zone 2 training feels a bit uncomfortable when talking, even though it’s possible.
Experts agree that you cannot determine zone 2 based on power only. This means zone 2 can not be expressed as a percentage of FTP.
The same is true for heart rate. You cannot determine zone 2 using a heart rate monitor only. It’s not a percentage of maximal heart rate, for instance.
You can however determine zone 2 via a metabolic test or lactate sample, and connect it to a power, pace and/or heart rate number.
In short, the benefit of zone 2 training is that athlete increase mitochondrial function. These mitochondria generate energy aerobically, using fat and lactate as a fuel. As a result, an improvement in mitochondrial function increases the ability to burn fat and clear lactate.
All other things equal, an increase in mitochondrial functioning due to zone 2 training should:
Let’s dive a little deeper into the details.
When we fully want to understand the benefits of zone 2 training, we need to know more about muscle fibers. Here’s a quick summary:
Type I muscle fibers are dominant at low exercise intensities. These fibers have many mitochondria that produce energy aerobically and use fat as a fuel.
Type II muscle fibers are dominant at high intensities. They use carbohydrates as a fuel and produce lactate.
This lactate is transported out of the type II muscle fiber via a MCT-4 transporter. It then travels into a type I muscle fiber via a MCT-1 transporter. The type I muscle fiber uses this lactate as a fuel. This happens in the mitochondria.
So mitochondria can use both fat and lactate as a fuel. Simplified speaking: the higher the exercise intensity, the less fat and the more lactate is used as a fuel in the mitochondria.
Become an expert on the topic of muscular energy metabolism, via our online INSCYD education platform.
Nowadays, athletes expect their coaches to work based on sports science. Relying on outdated training methods is no longer good enough. But how do you turn complex data and science into actionable training strategies?
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Zone 2 aims to increase mitochondrial function by using an intensity at which type I muscle fibers, with their mitochondria, are dominant. At this intensity, fat combustion is at its maximum. When mitochondrial function improves, both fat and lactate combustion is considered to improve.
Our actionable guide – “3 Training Tips to Increase Fat Combustion” is designed to provide you with actionable insights. Learn how to fine-tune your training plans and dietary strategies to maximize fat oxidation, regardless of your sport or level of expertise.
There’s no doubt that an increase in mitochondrial mass and an increase in mitochondrial functioning is beneficial for endurance athletes.
It increases fat combustion, and therefore saves the most precious fuel: glycogen. This is often referred to as metabolic flexibility: the ability to switch in fuel source, depending on the exercise intensity.
It also increases lactate clearance, which enables athletes to exercise at high intensities without accumulating lactate. A high lactate clearance rate also improves the recovery after high intensity work.
In fact, the benefits of a good mitochondrial functioning might be one of the most important factors that separate the good from the best World Tour professional cyclists.
However, even though zone 2 training may be effective, there’s not a lot of literature that shows it is the most effective way to improve mitochondrial functioning.
You could for instance argue that at intensities above zone 2, type I muscle fibers and their mitochondria are still highly active. Additionally, at intensities above zone 2, lactate clearance also remains high. However, fat metabolism decreases above zone 2. But is training at FatMax also increasing ability to burn fat the most?
After 30 years of testing with (professional) athletes and patients, Iñigo San Milán concludes that zone 2 is indeed the most effective training zone for increasing mitochondrial functioning.
With INSCYD you can find out whether this is true for your athlete too. Simply perform an INSCYD test before and after your zone 2 training program. Then look at whether the athlete’s fat combustion (kcal/h) and lactate clearance rate (mmol/l/min) increased. According to Iñigo, these are the two markers for improved mitochondrial functioning.
Mitochondrial functioning and metabolic health are strongly related to longevity.
As we age, mitochondrial functioning decreases. The same process takes place when we have an inactive (sedentary) lifestyle.
Mitochondrial dysfunction is linked to type 2 diabetes, cardiovascular disease, cancer, and Alzheimer’s disease.
So far, there’s no medicine that increases mitochondrial functioning, except for exercise.
Contrary to high intensity training (HIT), zone 2 training is a sustainable exercise intensity for most people, from sedentary patients to professional athletes. That, combined with the observation of Iñigo that zone 2 training is also the most effective way to increase mitochondrial functioning, makes zone 2 training an obvious choice.
When zone 2 training is considered a medicine, it is important to optimize and individualize the dose (“prescription”). INSCYD can help to determine the right zone 2 intensity. The software can also help to better understand lactate dynamics and fat combustion, which are considered markers for mitochondrial functioning. Lastly, INSCYD can help track mitochondrial functioning progress, looking at the lactate clearance rate and FatMax.
You’ve learned the transformative power of Zone 2 training for both metabolic health and athletic performance. But how do you translate this scientific knowledge into actionable training plans? Whether you’re a coach, lab, or sports organization, INSCYD is the tool you need. Our software offers:
You’ve learned the transformative power of Zone 2 training for both metabolic health and athletic performance. But how do you translate this scientific knowledge into actionable training plans? Whether you’re a coach, lab, or sports organization, INSCYD is the tool you need.
Don’t just take our word for it. Book a call now to see INSCYD in action and discover how it can revolutionize your approach to training and metabolic health.
Track your progress in real-time, optimize your training zones, boost your performance metric. INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here.
Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.
Now it’s time to put zone 2 training into practice. Let’s get started with these 5 steps:
Determine your zone 2 intensity via a simple metabolic performance test. Cyclists and runners can even do the test remotely, using a power meter or GPS watch only. Book your test with a certified INSCYD coach or if you a coach or lab book a call to see INSCYD in action. This test gives the right training intensity and serves as a baseline for the mitochondrial functioning.
You need to spend a certain amount of time in zone 2, to enjoy the benefits. But how long should a zone 2 training be? Tour de France winner Tadej Pogačar probably needs 4-5 hours of Z2 intensity per training. For starters, the minimum zone 2 training time is 30 minutes per workout. According to Iñigo San Milan, 1-1.5 hours of Z2 is already effective for trained athletes.
If you think of Z2 training as a medicine, it’s probably better to dose daily than to dose all of it once a week. But how much zone 2 training per week is ideal? Iñigo recommends 3-4 days of zone 2 training per week. He also says 1 day is probably not enough, while 2 days might enable athletes to maintain current mitochondrial functioning, depending on thier fitness level.
You now have a baseline for athlete’s mitochondrial functioning. You also know the intensity, duration and frequency of your athlete’s zone 2 training program. If you want to see whether your athlete is making progress, simply repeat the metabolic test (step 1). Look for improvements in maximal fat combustion (kcal/h) and lactate clearance rates (mmol/l/min), shown in the INSCYD report. These are two markers for mitochondrial functioning.
Although zone 2 training seems very straightforward, there are some common mistakes that make the benefits disappear. Let’s address 4 common mistakes.
You might look at your Apple watch, Garmin or Wahoo, and see that athlete spent 60 minutes in zone 2. However, this does not equal 60 minutes of zone 2 training.
It does not equal zone 2 training, because in theory the athlete could have done zone 3 intervals with recovery in between. During the first minutes of your Z3 intervals, heart rate was climbing from zone 1 to zone 3. During the recovery phase, heart rate was decreasing from zone 3 to zone 1. As a result, the athlete spent quite some time in zone 2, without actually exercising at a Z2 intensity.
Continue reading the next common mistakes, to better understand why time in zone 2 does not equal zone 2 training.
Although many professional athletes spend a large portion of their training in aerobic training zones like zone 2, it’s not the only thing they do.
As Iñigo San Milan says, Tour de France winner Pogačar spends roughly 80% of the days in zone 2. That still leaves 20% of the days with other intensities, like high intensity interval training to boost VO2max and increase anaerobic power.
Zone 5 is a training intensity San Milan explicitly talks about, which brings us to the next common mistake.
Yes athletes should train at several training intensities, and yes you can combine those intensities in one single workout. But when it comes to combining high intensities with zone 2 training, you need to be careful.
If you add a zone 5 interval to your zone 2 workout, you risk losing the benefits of zone 2 training. That is because a zone 5 interval increases lactate concentrations. As a result, the mitochondria will first burn lactate – the preferred fuel – before they start burning fat again. This can take longer than you expect.
The lactate recovery & accumulation graph of INSCYD shows exactly how long it will take before you recover from the lactate accumulation, and start burning fat again.
Say our example athlete (image above) rides 5 minutes at 270 watts. The athlete accumulates 1.5 mmol/l of lactate per minute at this intensity. This equals an increase of 5 * 1.5 = 7.5 mmol/l lactate.
If the athlete then shifts to a zone 2 intensity of 125 watts, 0.35 mmol/l is cleared per minute.
To clear 7.5 mmol/l of lactate, takes 7.5 ÷ 0.35 = 21 minutes and 25 seconds. In other words, it will take more than 20 minutes of zone 2 intensity, before the athlete is actually burning the most fat again, and benefitting from “zone 2 training”.
This again shows that time in zone 2 does not equal zone 2 training.
You can simply prevent this phenomena by doing zone 2 work first. For instance in the first 1.5 hours of training. Then add some zone 5 intervals at the end of the training, and acknowledge that this part of the training is not zone 2 training.
Understanding lactate accumulation and recovery is crucial for optimizing performance in endurance sports. Our whitepaper dives deep into the science of lactate, offering practical tips and strategies for both coaches and athletes. Learn how to: create individual interval training based on lactate levels, manage lactate accumulation and recovery for optimal performance and develop pacing strategies.
The goal of a zone 2 workout is to increase mitochondrial function and therefore fat combustion. The zone 2 intensity is defined as the intensity at which athletes burn the most fat. This means that when your zone 2 workout is effective, you should increase their power or pace over time, to stay in zone 2.
If you don’t do this, you quickly train at an intensity that is too low, while Iñigo says you’re probably better off training at an intensity that is a bit too high, than too low.
Zone 2 training is gaining popularity, both in the field of athletic performance and as a medicine for disease. The goal is to improve the performance of athlete’s mitochondria, which are the energy factories of their body.
When mitochondria work better, they will increase the ability to burn fat instead of glucose. They will also become better at keeping your blood lactate concentration low.
Whether zone 2 training is the most effective way of improving mitochondrial functioning remains a bit unclear. This leaves space for other training methods like polarized training and the Norwegian method.
If you want to learn which training method suits you best, you need to start with understanding your current metabolic profile. INSCYD allows athletes and coaches to do exactly that. A 360 metabolic profile allows you to make educated decisions on what to work on. It also allows you to retest and see whether you made the right decision.
You’ve just explored the science behind Zone 2 training. Now, imagine applying this cutting-edge knowledge to your athletes or clients. With INSCYD, you can:
Don’t get left behind. Book a free demo now to experience how INSCYD can elevate your coaching or lab services to the next level.
Athletes why train with generic plans when you can have a program tailored to your unique physiology? INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here.
Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.
Markers for mitochondrial functioning can separate the good from the best World Tour professional cyclists:
San-Millán, I., Stefanoni, D., Martinez, J. L., Hansen, K. C., D’Alessandro, A., & Nemkov, T. (2020). Metabolomics of Endurance Capacity in World Tour Professional Cyclists. Frontiers in physiology, 11, 578.
Mitochondrial dysfunction is linked to type 2 diabetes, cardiovascular disease, cancer, and Alzheimer’s disease.
San-Millán I. (2023). The Key Role of Mitochondrial Function in Health and Disease. Antioxidants (Basel, Switzerland), 12(4), 782.
Human Movement Scientist | Content Marketing and Education
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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…
In this post you learn 5 actionable steps to create a nutrition plan for training and racing. In fact, this is the exact process that partners like Alpecin-Deceuninck Cycling Team and the Belgium Triathlon Federation use to create a fueling plan. So if you want to know what and how much you should eat during training and…
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…
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…
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…
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…
DATE: 29 January | 7:00 PM CESt Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy arrow-icon-down SEE INSCYD IN ACTION arrow-icon-down Download Free Guide About the Webinar: Success at the highest level requires more than just hard work—it demands precision, data, and a strategic approach. In this exclusive webinar, Coach Parker Spencer and…
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…
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…
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…
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…
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…
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…
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…
When Eliud Kipchoge crossed the finish line at the INEOS 1:59 Challenge in Vienna, he not only completed a marathon in under two hours but also shattered a seemingly insurmountable human performance boundary. What made such a feat possible? We’ve delved into the potential physiology behind the 1:59 Challenge, and the findings are astounding… To…
Want to 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*.…
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…
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.…
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…
Many labs and coaches use lactate threshold graphs to measure progress in their athletes. However, when analyzing a lactate threshold chart, it’s important to know exactly which factors cause a shift in the lactate curve. After reading this article, you will understand why a right shift in the lactate curve can be a bad thing.…
Muscle Glycogen and Exercise: all you need to know Glycogen is the most important energy substrate during exercise, especially at higher intensities. Since most races require such high intensities, glycogen is important to every athlete who wants to be strong, fast and become a winner. Regardless of the intensity at which you exercise, at some…
In this 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 &…
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…
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,…
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…
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…
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…
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…
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…
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…
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…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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…
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…
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:…
Webinar Uncommon Strategies to Improve Triathlon Performance 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. arrow-icon-down Book a Free demo About the Webinar: Maximizing triathlon performance often involves complex training schedules and high-volume sessions, which may not be…
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…
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.…
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…
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…
Aya Sinay has raced as a triathlete in IRONMAN Kona (Hawaii) twice and has been a successful triathlete coach for over 10 years. In this article, she shares 3 important tips that all triathlete coaches should read. Get ready to boost your athletes’ performance and your coaching business. Spread the knowledge! Share this article with…
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…
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…
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…
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.…
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…
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…
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
Are 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…
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…
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…
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…
Olympian and former professional triathlete, Jean-Christophe Guinchard, shares his 35 years of experience in coaching. He is the co-founder of JC Sports Coaching and a member of Sansego Tri club, a group of high-level coaches working together to provide the best for athletes. Today, he coaches 42 athletes, including triathletes and trail runners, and is…
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…
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…
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…
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…
As a sports performance coach, you’re well-versed in creating training plans and guiding your athletes to success. However, are you providing them with the metrics they truly crave? Our survey revealed that athletes are highly interested in 3 specific metrics, which most coaches often overlook. Here are these 3 metrics, along with tips on how…
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:…
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…
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…
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.
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…
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 German Swimming Federation (Deutscher Schwimm-Verband, DSV) and INSCYD have announced the extension of their successful partnership, a collaboration that has already led to groundbreaking results for German swimming on the world stage. By combining physiology-driven insights with tailored training protocols, INSCYD’s software has been instrumental in shaping the Federation’s athletes for top-tier performance—and the…
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…
Whether you’re considering becoming a coach or are already an experienced coach, we honestly can’t imagine a better way to test our physiological software than by using it on yourself (as a coach) before using it on your athletes. That’s what coach Florian Heck, 28 years old from Tri2gether (Trier, Germany), did with INSCYD. INSCYD…
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…
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…
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…
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…
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…
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…
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…
“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…
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…
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,…
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…
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…
Here’s how lactate concentrations in training can help to control fat metabolism. We reveal the link between lactate and fat, talk about the lactate concentration at FatMax and explain why knowing an athlete’s lactate levels in training is crucial to control fat metabolism. BONUS: know your athlete’s lactate concentration without measuring it. The popularity of training at…
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…
This article talks about the differences between a training platform like TrainingPeaks and INSCYD performance software. We also show how teams like Alpecin-Deceuninck combine both tools to prepare their pro athletes for key races. *Although we compare INSCYD with TrainingPeaks, the same is true for other training platforms like Today’s Plan, AZUM, etc. Prefer watching…
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…
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…
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…
https://youtu.be/Tl8OCWf-3YI When Mika Luoto – coaching monitor of the Finnish Triathlon Association – heard about INSCYD years ago, he was very skeptical. Will it add value? Is their field test without any lactate or oxygen measurement reliable? In this interview he explains how comparing his own lab test results with INSCYD results convinced him to…
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…
Salim Mohammned getting an INSCYD test done by Jo Spindler Hard work will always beat talent (if talent is not trained). But if you’ve got a good set of genes and a strong work ethic, then you’re on the road to success.And that is true at any given phase in life. Just take Salim Mohammed,…
In this webinar we show how to measure the energy cost at a given swimming speed, using simple testing in the pool. About the webinar The energy cost at a given speed is decisive for the race performance in swimming. The methods shown in this webinar are all based on peer reviewed scientific publications. We…
Zone 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…
Sind Sie sich nicht sicher, welche Software Sie zur Leistungsdiagnostik in Ihrem Labor verwenden sollen? Werfen Sie einen Blick auf diesen Vergleich zwischen Mesics Winlactat (LC-Laktat) vs. INSCYD und entscheiden Sie, welches Tool am besten zu Ihrem Laktat- und/oder Spiroergometrie-Diagnostiklabor passt. Um Verwirrungen zu vermeiden: Mesics ist der Firmenname. Ihr Produkt heißt Winlactat. Bald wird…
Webinar X Creating individual physiology based Winter Training: From Data to Tailored Programs Prepare your athletes for success with winter training programs built from real physiological insights. Learn how to create tailored strategies that enhance off-season performance and drive results. Book A Free Demo Download Free E-Book About the Webinar: Winter is the perfect time…
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…
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…
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…
Olympic mountain biking coach Filip François reveals his coaching structure, which leads to proven top performance and coaching business success. When I started my coaching business together with my wife (two times cross country Olympian) we wanted to give our athletes the best coaching possible. We chose to use INSCYD, because we already worked with it during the…
This 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]…
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…
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…
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…
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.…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
Olympic gold medal winners are physiological outliers per definition. But what truly sets these elite athletes apart from others? In this article we dive into the metabolic profile of Grace Brown, who won the female individual time trial in Paris. The 32.4km course of the individual time trial (ITT) was virtually flat. As Italian’s national…
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…
In the 2023 Tour de France, Jasper Philipsen, riding for the INSCYD partner Alpecin-Deceuninck team, has demonstrated his sprinting prowess by securing four stage wins and six podium finishes. Philipsen’s victories don’t stop there. He has been utterly dominant in the 2023 Tour de France, especially in the bunch sprints. Here’s what it takes to…
