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.
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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…
You can have a VO2max well above 70ml/min/kg, but still perform below expectations. You could even find yourself having a low anaerobic threshold (or FTP) and a low FatMax. That is because a high VO2max alone is not good enough. Here’s an example of a professional cyclist. By Sebastian Weber Swedish cyclist Hannes Bergström Frisk…
Zone 4 training, also known as threshold training, is used by the world’s best triathletes and marathon runners. But the true training effect of zone 4 training is not as straightforward as many coaches and athletes think. This article covers the science and practical applications of zone 4 training. Spread the knowledge! Share this article…
In this 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 &…
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…
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…
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…
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.…
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…
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…
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.…
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…
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…
If you’re looking to run your best 5K race, National and State Champion coach Benjamin Tilus has a secret recipe for both beginners and professional runners. Follow these 3 steps to improve your performance and win your next race. Whether you’re a runner or a coach, this comprehensive guide to 5k race training is packed with valuable…
In this webinar we are going to take a close look at using anaerobic threshold / FTP for prescribing training intensities. What might be the possible limitations and most common errors in using anaerobic threshold / FTP as the sole performance benchmark? Watch the webinar: Agenda: The physiological definition of anaerobic threshold Intensity in competition…
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…
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…
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…
Lactate testing becomes increasingly interesting once you understand the full mechanism behind it. Fortunately, more and more coaches and athletes understand what lactate is NOT: a waste product. Now it’s time to make sure you fully understand what it is!
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…
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…
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…
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…
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…
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…
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…
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…
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…
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:…
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…
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…
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…
Understanding VO2Max: What Is It and How It Affects Athlete Performance In the realm of endurance sports, understanding performance data and metrics is vital. A common question that emerges among athletes is “what’s your FTP?” or even more specific: “what is your power-to-weight ratio?”. However, both FTP and power-to-weight ratio are heavily dependent on a…
In this webinar, we share which performance metrics make the difference in swimming, how you can measure those and how you put them into practice. Watch the webinar: Agenda timestamps: [01:29] Physiological testing in swimming: which metrics are of interest? [02:40] VO2max – Maximum aerobic performance. How to test VO2max without measuring it during the…
Can you compare indoor lab tests with outdoor field test? The comprehensive results of a complete physiological assessment can help you to plan your training sessions and nutrition more effectively. It’s a necessity for elite runners and it’s even a good idea for recreational runners that are training for a specific time in an upcoming…
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…
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…
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…
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…
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.
(Tägerwilen, Switzerland, 2nd September 2019) –Double Olympian Brendan Reilly joins INSCYD to develop partnerships with coaches and athletes worldwide INSCYD — the world’s most advanced software for performance analysis — has announced the appointment of double Olympian Brendan Reilly as its new Partnerships Manager. Reilly, who competed at Olympic level in high jumping for over…
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…
Over the past two decades, Functional Threshold Power (FTP) has become the cornerstone for determining training intensities and tracking performance progression in cycling, triathlon and endurance sports. At its core, FTP is an attempt to approximate the physiological phenomena of the maximal lactate steady state, which is usually derived from a lactate profile test. The…
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…
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…
Are you still using Jack Daniels’ running formula to determine athlete VO2? Are VO2max and anaerobic threshold the only metrics that you test for? Is your high VO2 athlete not winning all races? Then this article gives you the missing piece of the puzzle! Ben Tilus, National and State Champion coach in track and field…
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…
Are you still using training zones based on a percentage of FTP, Anaerobic threshold or fixed lactate concentrations? Do you get the feeling that two athletes training in the same zone don’t show the same adaptation to the same training? If this sounds familiar then it is time for a change! https://youtu.be/hZELSARsJtA With INSCYD’s new…
Lift heavy is the number one tip that all female athletes in perimenopause and beyond can take on to stay strong and play to their best. Eat more protein is another. But what about those endurance goals that we love training for? How do you balance “going long” with doing strength and intensity? How do…
“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…
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…
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 &…
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…
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…
This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…
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…
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…
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…
THE PROVEN WORKFLOW TO INTEGRATE TESTING SERVICES INTO YOUR COACHING BUSINESS – AND BOOST ATHLETE RETENTION You’re not the first coach or testing provider to feel unsure about how to turn testing into a consistent, value-adding part of your business. Maybe you’ve wanted to start offering testing but never felt entirely clear on how to…
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…
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…
Salenstein, Switzerland. September 26th. INSCYD — the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
The 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…
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…
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…
INSCYD College: Bridging the Gap Between Sports Science and Real-World Training https://inscyd.com/wp-content/uploads/2024/09/Vmake-AI-Thumbnail-6.mp4 The role of a coach has evolved, requiring a much wider skill set. Today’s coaches need to master communication, understand psychological aspects, develop tactics and pacing strategies, and even handle business development to market their services effectively. With so many areas of expertise…
(Tägerwilen, Switzerland, 8 March 2019) – INSCYD, the world’s most advanced software for performance analysis, and SEG Racing Academy partnered up for the next three years. Talent Support & Identification SEG Racing Academy is an U23 development team that competes at continental level with the aim of educating and developing riders to the next step.…
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…
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…
https://youtu.be/FOUVcuE_x3E
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…
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…
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…
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…
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…
This article shows how to reverse-engineer a swim season with a simple, field-proven lactate protocol (easy submax sets plus one all-out) already used by elite programs such as the Swedish and German Swimming Federations and USA Triathlon. We explain, at a coach-friendly level, how INSCYD models lactate production vs. clearance, accounts for distribution/kinetics, and derives…
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…
As the INSCYD community grows, so does our team. We are happy to welcome track and field sprint expert, Brijesh Lawrence OLY. Introduction Brijesh Lawrence OLY Brijesh started running when he was 5, but noticed his Olympic potential when he studied at Doane University. He soon became a 100m & 200m specialist, winning a bronze…
You know the protocol by heart. The cyclist clips in, settles in position and starts pedaling through an incremental test. You draw blood at each stage, track lactate levels, and chart the curve. Soon enough, you’ve got the classic profile: power vs. lactate concentration. From there, you estimate thresholds, prescribe training zones, and maybe even…
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…
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…
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…
INSCYD is known for its partnerships with national federations and professional teams. However, small-scale (one-man) coaching businesses and their amateur athletes can also significantly benefit from INSCYD. This article covers common reasons why (part-time) coaches are hesitant, but extremely successful once they start using INSCYD. Consider a typical athlete who trains slightly more than 5…
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…
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”,…
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…
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…
Let’s be clear from the start: this is not about creating a training program based on experience, hearsay, or the latest trend you saw online. Too many programs out there resemble a random stew — a bit of sprint work here, some HIIT training there, mixed with threshold, FatMax, and Zone 2 sessions — without…
You’re already doing great work. By measuring VO2 max, you’re capturing the single most important metric in exercise physiology — the one that defines how much oxygen your client can process and how fit they truly are. That alone already sets your service apart from most gyms, coaches, labs and wellness programs. But as you…
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…
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…
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…
INSCYD’er and short distance runner Vanessa Scaunet during the European Championships Indoor, Torun 2021. More and more running coaches use INSCYD to create better training programs and race pacing for their athletes. This blog covers the story of Vanessa Scaunet, who was able to switch her running goal from a 2k cross country to an…
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…
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…
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]…
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…
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…
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…
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
In this 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…
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…
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…
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…
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…
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,…
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,…
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…
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…
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…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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…
Peter Sagen in Gent-Wevelgem 2018 The spring Classics season is already finished, a moment that always leaves cycling fans with a bit of sadness in their hearts. But for INSCYD and team BORA – hansgrohe the first quarter of the year has been a blast. Watching Peter Sagan winning his first Paris-Roubaix wearing the World…
In 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…
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…
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…
Sometimes you need that extra advantage to win against your competitors. Sometimes you want to teach your team the intricacy of human physiology. And sometimes you just want to develop your squad and bring the youngsters to an elite level. It doesn’t matter what your goal is: INSCYD will help you to achieve it. The…
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…
