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.
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Zone 3 training is a training method that heavily relies on the zone 3 training intensity. This training method is popular among endurance athletes like cyclists, runners and triathletes. The zone 3 training intensity is below anaerobic threshold and above aerobic threshold (LT1).
For many triathletes, zone 3 equals race pace when cycling and running. Depending on the fitness level, marathon runners run the majority of their marathon in zone 3 as well.
When using a heart rate monitor, heart rate zone 3 equals 70-80% of the maximal heart rate. If your maximal heart rate is 185 bpm, heart rate zone 3 roughly equals 130 to 150 bpm.
Cyclists who use a power meter can calculate their zone 3, using 75-90% of their functional threshold power (FTP).
However, athlete’s are better off creating training zones based on their unique physiology, instead of a limited metric like FTP.
Rather train by feel? A zone 3 cardio workout feels comfortably hard. Or in other words: zone 3 feels like being out of the comfort zone, while being able to sustain the intensity. It feels challenging but doable.
In zone 3, athletes burn both fat and carbohydrates. In fact, zone 3 training is known for combining all kinds of energy systems, fuels and muscle fibers. More specifically, it combines:
Understanding the science behind carbohydrate combustion, pacing, and fueling can be a game-changer for performance.
Our comprehensive white paper demystifies these complex topics, offering actionable insights that you can apply directly to your training and competition strategies.
Zone 3 training is also known as tempo training or the tempo zone. Especially runners use tempo intervals in their terminology.
Fans of zone 3 training often refer to it as sweet spot training. Haters call it “the grey zone”.
We’ll soon find out whether zone 3 training is the sweet spot or the grey zone.
The fact is that zone 3 training is quite the opposite from polarized training. Polarized training avoids zone 3 and relies heavily on zone 2 training and zone 5 (and 4) training.v
Zone 3 training is good when you want to combine volume and intensity in your training. Moreover, for many triathletes and runners, zone 3 equals race intensity.
When comparing zone 2 and zone 3, zone 3 burns more calories, requires more aerobic and anaerobic power and activates more type II fast twitch muscle fibers.
Compared to zone 4, zone 3 is easier to maintain for a much longer time (training volume) and requires less time to recover from.
Zone 3 training has many cardio benefits. For instance, zone 3 training improves VO2max and builds mitochondria. It also burns fat and due to a relatively high energy demand, zone 3 could be used to lose weight.
There is one specific reason why you should train in zone 3. When you’re a triathlete or marathon runner, you should train in zone 3 when your VLamax is too high. In other words: zone 3 training can decrease VLamax (anaerobic power) and therefore decrease the amount of carbohydrates you burn during exercise. When you combine this with an increase in fat combustion, you rely less on a precious fuel: carbs.
Of course you first need to know your VLamax and carbohydrate combustion rate, before you know whether it’s too high. Athlete’s use a INSCYD’s metabolic test like to find out.
As a coach or lab professional, you understand the complexity of endurance training and the importance of precise, individualized training zones. INSCYD’s advanced analytics provide a deeper understanding of each athlete’s unique physiology, allowing you to tailor your training programs with unparalleled precision.
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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.
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Fans of zone 3 training refer to it as sweet spot training. Sweet spot training is the exercise intensity at the upper level of zone 3. For instance: 85-90% of FTP.
Sweet spot training is famously known as the exercise intensity that best combines intensity and volume. Not only within a single workout, but also in a training program. That is because sweet spot training is believed to require little recovery.v
Since sweet spot training uses:
That’s why it’s an easy way to accumulate training load (volume x intensity). However, that’s also why many criticise sweet spot training or zone 3 training in general. Continue reading to learn more about the downsides of zone 3 training.
When polarized training became popular, zone 3 training got in a bad spot. Some even say zone 3 training is a waste of time. Here’s why.
Zone 3 training is bad when you’re in zone 3 while you actually planned for zone 2. And that’s what often happens.
Imagine you need to recover from a previous workout. Or you need to do an easy day to prepare for a hard zone 4 training tomorrow. You probably plan for a zone 2 training.
The problem of zone 2 is that it’s often perceived as slow, maybe even boring. As a result, athletes increase their pace or speed a little bit, and end up in zone 3.
But zone 3 is not a recovery zone. As we’ve seen in the INSCYD carbohydrate graph earlier, athlete’s burn a lot of precious fuel when training in zone 3.
As a result, their Z2 training became Z3 and since they are not recovered, their Z4 training will become Z3 as well.
Zone 3 training is also a bad idea when you want to increase your anaerobic power. Learn why that is the case, in our free white paper about VLamax (anaerobic power):
Dive deep into the world of VLamax, the metric that has revolutionized understanding and training in endurance sports. Learn from the strategies of top coaches and scientists who have harnessed the power of VLamax to bring out the best in athletes.
To know exactly what happens in a certain training zone, coaches and athletes use the INSCYD training zones. This clearly shows that for our example athlete, zone 3 is a combination of many ingredients.
Zone 3 training is not a waste of time.
However, the benefit of zone 3 training can also be the disadvantage: it combines many physiological aspects and requires quite some energy. That’s why fans call it the sweet spot, while haters call it the grey zone.
Do use zone 3 training in your training program when you want to activate all energy systems or when you’re aiming at decreasing VLamax.
Don’t use zone 3 training when you actually planned a zone 2 recovery workout or a hard zone 4 session. Also avoid it when you’re trying to increase anaerobic power.
In all cases, when you apply zone 3 training you need to be precisely aware of the amount of carbohydrates you burn in this zone, to prevent overtraining. In zone 3, you can easily burn more carbohydrates than you’re able to refuel during the workout.
Continue reading for zone 3 training examples.
But first…
Here’s what scientific literature has to say about zone 3 training*.
*Note that some literature refers to zone 3 as zone 2, simply because they use a different zone model. For the sake of simplicity, we stick to calling it zone 3.
This study shows that recreational triathletes perform their Ironman race primarily (59%) in zone 3 (between LT1 and anaerobic threshold). As a result you could easily jump to conclusions and think zone 3 training is also an effective training intensity.
However, the same study shows that there was a moderate correlation between total training time in zone 3 and performance time in competition. In other words: athletes who trained more time in zone 3 needed more time to finish their triathlon. Oops.
There are several studies who have similar conclusions. For instance, this study shows that recreational runners are better off spending their time at lower intensity than in zone 3, even though both training methods increased 10k running.
This advocates the commonly used phrase:
“Make your easy days easier and your hard days harder.”
A reason why athletes are potentially better off at lower intensities is, because they underestimate the energy demand of zone 3 training. As a result, they don’t fuel enough for this type of exercise and performance declines.
That’s why knowing your carbohydrates combustion rates in a training zone is so important. The INSCYD metabolic test is the easiest way to get this information.
As always, there are also studies showing positive effects of sweet spot or tempo training. Depending on your goal, it makes sense to add zone 3 training to your training program.
Literature shows that relying almost only on zone 3 training is often not a good idea.
A typical zone 3 workout consists of 2-3 sweet spot intervals of 10-30 minutes each.
Here’s a zone 3 training example:
In theory, you could also use much longer sweet spot intervals. That is because you don’t accumulate any lactate in zone 3.
As a result, you could stay in zone 3 for hours, as long as you consume enough carbohydrates.
The same is true for the amount of zone 3 workouts per week. If you consume enough energy during and between workouts, you can do 3-4 zone 3 workouts per week. However, as mentioned earlier, science shows that athletes should not (only) focus on zone 3 training.
Dive into the science of pyruvate and lactate accumulation and discover how these crucial metrics can significantly enhance an athlete’s development. These insights will guide you in creating perfectly tailored training regimes that yield optimal results.
When planning an endurance workout, many athletes wonder whether they should train in zone 2 or zone 3. Both zones cover intensities you can sustain for a long time.
To answer this question, you need to know your current fitness status, your goal and what needs to happen to bring them closer to each other.
Your INSCYD metabolic profile shows that your anaerobic power is too low to attack on a short climb during your next race, then you need to increase anaerobic power.
In this case, you should avoid mid intensities like zone 3 and instead do your endurance training in zone 2. That is because long time periods at mid intestines are known to decrease anaerobic power. Furthermore, Z2 training leaves more room for a hard anaerobic power workout tomorrow.
However, your INSCYD metabolic profile could also show that you burn too much carbohydrates during your triathlon, and therefore run out of energy quickly. You need to decrease the carb combustion rates in your muscles.
In this case, you should increase your zone 2 training intensity to zone 3 intensity. This will activate your fast twitch muscle fibers and teach them to rely less on carbohydrates.
Bluntly speaking, you should do your endurance training in zone 2 if you want to increase anaerobic power and you should train in zone 3 if you want to decrease your carbohydrate combustion rate.
For some athletes zone 2 is better than zone 3 because it is less demanding, easier to recover from and it burns more fat.
The biggest mistake you can make when implementing zone 3 training is to underestimate the time it takes to recover. This highly depends on another thing you shouldn’t underestimate: the energy it takes.
Simply avoid this mistake that can lead to overtraining:
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Other coaches and labs are already leveling up their coaching strategies. Can you afford to be left behind? Don’t Miss Out! Our Free Demo Spots Are Filling Up Fast—Secure Yours Now and Transform Your Coaching Forever.
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.
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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…
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…
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…
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…
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…
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…
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…
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…
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…
Carbohydrate and fat combustion rates are among the most important features INSCYD can offer for runners, triathletes, and cyclists. Here’s why: While fat combustion rates are a valid marker to monitor training progress and set training intensity zones, carbohydrate combustion is crucial not only in training – but even more in a race. Carbohydrate storage…
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is the little brother of LT2 or anaerobic threshold. LT1 may not get as much attention as LT2, but it’s still a key ingredient of famous cycling, running, and triathlon training methods. This includes Polarized training, Pyramidal training and the Norwegian Method. This article…
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:…
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…
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…
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…
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…
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!
Just because INSCYD is well accepted in cycling – with partners like Team Jumbo Visma, Movistar and Alpecin-Fenix – doesn’t mean INSCYD is limited to cycling. In fact, the first INSCYD license purchased ever was in swimming – via the French Institute of Sports INSEP. If you are a coach, test lab or federation, who…
Polarized training began as an observation of how elite endurance athletes train: 80% at low intensity, 20% at high intensity. But is polarized training better than pyramidal training for you? Let’s find out! Knowledge is power in the world of athletic training. By sharing this comprehensive article on polarized and pyramidal training, you’re empowering your…
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…
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…
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…
The Belgian Triathlon Team Mixed Relay won the Olympic qualifier in Lisbon. As a result, they will compete in the Tokyo Olympics on July 31. What is their formula for success and how do they use INSCYD to create race winning training programs? Read it in this blog. ABOUT THE TRIATHLON MIXED TEAM RELAY Triathlon…
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…
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…
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…
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…
INSCYD is the most advanced software tool to analyze physiological performance in athletes. INSCYD enables coaches to create highly individual and laser focused training programs. INSCYD gives you access to metrics otherwise only available to elite trainers and high-end institutes – such as the only tool to provide maximum glycolytic power (VLamax) for any kind…
When 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 work…
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…
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…
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 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]…
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…
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…
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…
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…
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…
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…
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…
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…
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…
1) The metabolic origin of the anaerobic threshold. It is one of sports most used terms when it comes to endurance performance and the most important benchmark value. However, most people do not understand what it is and why it even exists. 2) Athlete performance profiling – beyond critical power testing. Critical power testing has…
Cyclocross heroes seem to dominate in road cycling. How do cyclists like Thomas Pidcock, Wout van Aert and Mathieu van der Poel make the switch from a 60-minute cyclocross race to a 6-hour road race? In this blog, Wout van Aert – coached using INSCYD since 2017 – reveals his secret! In cyclocross, it is…
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…
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…
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…
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…
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…
From 7-Eleven to Motorola to Saturn to INSCYD. Norman Alvis – retired Pro, multi-national champion and world record holder – has turned INSCYD to go beyond… Norman Alvis at Motorola (1994) vs Norman Alvis now Norman lives in Colorado Springs where he set a US Hour Record late in his pro career, 1997. The distance…
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…
(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.…
(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…
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.…
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…
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…
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…
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…
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…
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.…
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…
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…
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…
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:…
AI in sports has become a hot topic, with many coaches concerned about the impact of advanced technologies like ChatGPT on coaching. This article addresses these concerns and demonstrates how coaches can not only stay relevant but thrive in the age of AI. Discover 3 strategies for integrating ChatGPT and other AI tools into your…
A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of …
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…
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…
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…
Mathieu Heijboer – Head of Performance at World Tour Cycling Team Jumbo-Visma is presenting on how he used INSCYD metabolic profiling to coach his athletes in the most successful campaign of the team – 2019. Mathieu shows example test protocols his team uses along with example results. He then dives into how he uses the…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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…
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…
Learn how to create fueling and pacing strategies, using carbohydrate combustion rates.
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