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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Table of Contents
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.
Determine zone 3 intensity based on heart rate, power or feel
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:
- Aerobic and anaerobic energy supply
- Fat and carbohydrate as a fuel
- Fast twitch muscle fibers and slow twitch muscle fibers
- Lactate production and lactate combustion
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Zone 3: tempo zone vs sweet spot vs grey zone
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.
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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:
- A relatively high intensity…
- That you can maintain for a long time…
- And train at frequently due to a fast recovery
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):
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Grey zone
- Intensity: zone 3 is not a recovery ride, but it’s not super hard either
- Fuel: in zone 3, you don’t burn the maximal amount of fat, because you’re also burning a substantial amount of carbohydrates
- Energy contribution: zone 3 is not purely aerobic nor does it rely heavily on anaerobic energy supply
- Muscle fiber type: zone 3 requires a mix of type I and type II muscle fibers
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:
- 20 minute warm up
- 3 sweet spot intervals:
- Intensity: 85-90% FTP or 75-80% max heart rate
- Duration: 15 minutes
- Recovery:
- Intensity: c
- Duration: 6 minutes
- 10 minute cooling down
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.
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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:
- Perform your INSCYD metabolic profile. Find an INSCYD lab or (remote) coach.
- Learn how many carbohydrates you burn in Z3 and adjust your food intake accordingly.
- Look beyond a single Z3 workout and set up an efficient training program.
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Create highly personalized training programs with lab-level performance insights anywhere anytime to analyze, optimize and improve performance faster, save cost and get a strategic edge.
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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.
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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.
Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.
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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…
Former Motorola pro (59) aims for hour record – using INSCYD
From 7-Eleven to Motorola to Saturn to INSCYD. Norman Alvis – retired Pro, multi-national champion and world record holder – has turned INSCYD to go beyond… Norman Alvis at Motorola (1994) vs Norman Alvis now Norman lives in Colorado Springs where he set a US Hour Record late in his pro career, 1997. The distance…
Lactate Threshold 1 (LT1): Why you should care and what to learn from it
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is not to be confused with LT2 or anaerobic threshold, as LT1 occurs at a lower exercise intensity. LT1 may not get as much attention as LT2, but it’s still a popular ingredient of famous cycling, running, and triathlon training methods. This includes…
Talent Development Using INSCYD: Insights from Champion Team
Team Sportforum has one mission: to become the best amateur cycling team in Germany. Head of Performance, Luke Derksen, shares how they use INSCYD for talent identification, progress monitoring, predicting future performances and deciding on race strategies. Image: INSCYD Partner Team Sportforum About Team Sportforum Our mission is to become the best amateur cycling team in…
Clock Work Marathon Pacing using fat – and carbohydrate combustion rates
Bernat Xamena after his sub-3h Marathon success Do you want to run a marathon in under three hours? Easy: you only need to run those 42.195 km (26.2 miles) at an average pace of 4:15 per km and smash it in 2 hours and 59 minutes. Of course, it’s not quite that simple: your body…
[Webinar] Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy
DATE: 29 January | 7:00 PM CESt Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy arrow-icon-down SEE INSCYD IN ACTION arrow-icon-down Download Free Guide About the Webinar: Success at the highest level requires more than just hard work—it demands precision, data, and a strategic approach. In this exclusive webinar, Coach Parker Spencer and…
Does VO2max Really Matter – Or Is It Overrated?
Scientists and coaches are openly questioning the importance of the most well-known performance metric in endurance sports – VO2max. This article answers whether VO2max actually matters for your sport performance. Let’s dive right into it! Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others…
The magic of cycling: a balanced VO2max and VLamax [Podcast]
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…
Training Zones and Training Zone Builder – part 2
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 2). Watch the webinar: Agenda timestamps: [01:00] Creating zones with TZB: the Master Metrics [02:35] Energy contribution: aerobic vs anaerobic [10:45] Substrate utilization: fat and carbohydrates [21:45] FatMax [23:40] %VO2max (power or speed) [27:25] %VLamax [34:45] Lactate concentration and rates [40:50]…
INSCYD partners up with cycling team Corendon-Circus for 2020 season
Salenstein, Switzerland. September 26th. INSCYD — the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
Use case: becoming National TT Champion using INSCYD
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…
Webinar: Mistakes you need to avoid when using a training method | INSCYD X AZUM
Join Sebastian Weber, Founder of INSCYD, and Reinout Van Schuylenbergh, an esteemed coach with over 30 years of experience in endurance sports, as they impart invaluable knowledge on leveraging state-of-the-art training methods to maximize your endurance training. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
Success with software: INSCYD becomes DSV partner for performance diagnostics.
Diagnostics national coach Alexander Törpel (m.) works with fellow coaches Norbert Warnatzsch (l.) and Bernd Berkhahn (r.) at the Magdeburg federal base in Magdeburg. Digitization is also inevitable in the sport of swimming. In the field of sports science, it is now advancing particularly quickly in Germany since Dr. Alexander Törpel was appointed national coach…
It’s Never Too Late to Start Cycling and Qualify for Kona – if You Use INSCYD
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,…
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs arrow-icon-down Book Free demo arrow-icon-down download E-book About the Webinar: Eexclusive ‘Ask Me Anything’ session with Sebastian Weber, the founder of INSCYD and a world-renowned sports scientist. In this interactive session, Sebastian will answer any questions you have and provide valuable insights on…
How to improve triathlon swim start
Triathlons are not won while swimming, but can easily be lost in the swim. By understanding your athlete’s physiological response, you learn how to tackle the swim and what to do in training. This boosts confidence and performance, which unlocks race benefits you and your athletes never knew existed. BONUS: Olympic Triathlon Paris use case.…
Double Olympian Brendan Reilly joins INSCYD
(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…
How To Interpret A Shift In Lactate Curves – The Right Way
Many labs and coaches use lactate threshold graphs to measure progress in their athletes. However, when analyzing a lactate threshold chart, it’s important to know exactly which factors cause a shift in the lactate curve. After reading this article, you will understand why a right shift in the lactate curve can be a bad thing.…
MESICS VS INSCYD: Die Beste Software Für Laktat-tests
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…
Why you should – or shouldn’t base training intensities on anaerobic threshold / FTP
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…
Why the best track and field running coaches look beyond VO2max
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…
Next level metabolic analysis in XC skiing
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…
How Time-Crunched Amateur Athletes Benefit from INSCYD
In collaboration with renowned coach Frank Pike, we share why and how recreational athletes and age groupers benefit from using INSCYD. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence. Facebook Twitter LinkedIn Reddit Email The challenge of…
The Power Behind a Tour de France Sprint Win: The Champs-Élysées
In the 2023 Tour de France, Jasper Philipsen, riding for the INSCYD partner Alpecin-Deceuninck team, has demonstrated his sprinting prowess by securing four stage wins and six podium finishes. Philipsen’s victories don’t stop there. He has been utterly dominant in the 2023 Tour de France, especially in the bunch sprints. Here’s what it takes to…
Wout van Aert reveals his secret: how to switch from cyclocross to road cycling
Cyclocross heroes seem to dominate in road cycling. How do cyclists like Thomas Pidcock, Wout van Aert and Mathieu van der Poel make the switch from a 60-minute cyclocross race to a 6-hour road race? In this blog, Wout van Aert – coached using INSCYD since 2017 – reveals his secret! In cyclocross, it is…
A high VO2max alone is not good enough!
You can have a VO2max well above 70ml/min/kg, but still perform below expectations. You could even find yourself having a low anaerobic threshold (or FTP) and a low FatMax. That is because a high VO2max alone is not good enough. Here’s an example of a professional cyclist. By Sebastian Weber Swedish cyclist Hannes Bergström Frisk…
Should my Track and Field runner increase or decrease VLamax?
In our previous article about Why the best track and field running coaches look beyond VO2max, we talked about the importance of knowing your athlete’s anaerobic power (VLamax). We showed that having a too low VLamax can easily cost you more than 5 seconds in an 800m race, while a too high VLamax can cost…
The Ultimate Guide to Zone 4 Training (Threshold Training): Science, Strategy, and Application
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…
Finnish Triathlon Association coach Mika Luoto talks INSCYD
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…
INSCYD PARTNERS WITH VELOCITY
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
How To Apply The Norwegian Method To Training
The Norwegian Training Method is gaining attention after the success of Gustav Iden and Kristian Blummenfelt in triathlon. In this blog post, you will learn how to apply the Norwegian Method in 3 simple steps to increase your triathlon performance. We will discuss the training philosophy, how to control intensity with lactate measurements, and the…
The Ultimate Guide to Running Economy: How to Improve and Measure It
Improving running economy is probably the most efficient way to shave off minutes from your 10k or (half) marathon time. At the same time, it’s an overlooked metric that is often wrongly measured. That’s why it’s time for a change! This comprehensive guide covers everything you need to know about running economy (RE): from theory…
5 Important Performance Metrics for Healthspan & Longevity—and How to Measure Them
More and more people are waking up to a powerful truth: longevity isn’t just about living longer—it’s about living better. Staying active, sharp, and independent deep into old age has become a personal mission for millions. But slowing aging or wanting to age well is not the same as knowing how. And while fitness trackers,…
3 Things learned during the Workshop: Energy metabolism – and how to apply it
Sebastian Weber reently gave 2-day workshop in Munich about Energy metabolism diagnostics – and how to apply it in training. In attendance were national ski coaches looking to expanding their knowledge. The event was organized by INSCYD partner, the German Ski Association. Do you want to have an inside look at what the national coaches…
How to Increase VO2Max: Techniques to Improve Performance
Increasing VO2max can be easy at first, but becomes challenging when you already have a decent training history. In this article we talk about all the advanced methods that improve VO2max. From training to nutrition. We also cover how to overcome a plateau in VO2max and common mistakes to avoid when trying to increase VO2max.…
Increase Triathlon Performance: 3 Effective but Uncommon Ways
Improving your VO2max or increasing your threshold is a time consuming process that we talk about all the time. Not this time. In this article we share 3 training tips that will increase your triathlon performance in a time efficient manner. Are you looking to increase your triathlon performance? Or maybe even preparing yourself for…
3 Key Metrics Athletes Want to Know: How to Collect and Use Them
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…
Double Your Athlete Coaching & Testing Business in 4 Months: Tips from Toll Tollmahawk
One-man coach Toll Tollmahawk more than doubled his athlete coaching and testing business in just 4 months. In this article he shares how he did this, via 3 actionable tips. Toll Tollmahawk My need to better understand it kick started my business Tollmahawk Plus. My goal is to enable all athletes – whether they are professionals, weekend…
Go Long, Ultra Long, With INSCYD
Want to race or run super long races, like the Race Across America, Cape Epic, Dirty Kanza or the Transcontinental? We’ve got you covered! As Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) says: “During a 4-hour ride, you can underfuel and get away with it. However, during a 48-hour event, it’s essential…
Use case: rehabilitation program using INSCYD
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…
Does the anaerobic threshold really occur at 4 mmol/l blood lactate?
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper understanding of lactate…
Improve Your Metabolic Profile: Key Metrics & Strategies
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
Part 1. Metrics all Runners should know: Fat & Carbohydrate utilization
It almost looks like a new running metric is introduced every day. This makes it easy to lose sight on the metrics that are important and fundamental. In this blog we don’t want to get lost in details like cadence, stride length and ground contact time. Instead, we are going to look at the big…
Riding over 1000 km in 24 hours: what does it take?
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…
Wie Trainer in Zeiten von ChatGPT und anderen KI-Revolutionen relevant bleiben
Werden ChatGPT und andere KI-Tools den menschliche Coach ersetzen? Hier sind 3 Möglichkeiten, wie man neue, innovative Technologien nutzen kann und sich gleichzeitig unersetzlich macht. Facebook Twitter LinkedIn Reddit Email Trainerwissen vs. ChatGPT Bevor wir uns mit den spezifischen Coaching-Qualitäten von ChatGPT befassen können, ist es wichtig zu verstehen, woher es sein Wissen bezieht. Laut…
Science of VO2max Intervals: A Comprehensive Guide for Endurance Performance
VO2max intervals are a type of HIIT training that specifically aim to improve aerobic power (VO2max). Although many workouts increase VO2max aerobic power, VO2max intervals are often considered to last about 5 minutes. But why? Here’s how to create individually tailored VO2max intervals that work best for you. Spread the knowledge! Share this article with…
The Physiology Behind Power-Duration Curves
Power vs. Duration respectively Speed vs. Duration analysis has a long history in sport science.Power-Duration relationships have become very popular and also very useful in managing training & performance in endurance sports – particularly in cycling. It provides a relatively easy way to get an idea of the performance of an athlete. Watch the webinar:…
Swimming performance: test protocols & most valued results
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…
Eliud Kipchoge’s Physiology: Uncovering the Secrets Behind the INEOS 1:59 Marathon
When Eliud Kipchoge crossed the finish line at the INEOS 1:59 Challenge in Vienna, he not only completed a marathon in under two hours but also shattered a seemingly insurmountable human performance boundary. What made such a feat possible? We’ve delved into the potential physiology behind the 1:59 Challenge, and the findings are astounding… To…
Polarized training vs Pyramidal training – Which Method Suits For Your Athlete?
Polarized training began as an observation of how elite endurance athletes train: 80% at low intensity, 20% at high intensity. But is polarized training better than pyramidal training for you? Let’s find out! Knowledge is power in the world of athletic training. By sharing this comprehensive article on polarized and pyramidal training, you’re empowering your…
When and how often should you do metabolic test?
How often should you do an exercise test? And maybe even more important: when should you do such a sports performance physiology test? Read it in this blog or click here to start listening to the podcast! In the Faster Podcast by FLO, Sebastian Weber talks about how often athletes should perform a metabolic test…
How INSCYD Empowers Small-Scale Coaches & Amateur Athletes
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…
Webinar: From Training to Victory: Strategic Planning for Championship
Join us for an exclusive webinar where we’ll delve into the secrets behind Team Sportforum‘s success in the ‘Rad-Bundesliga’ opener in Schweigen. Guided by Luke Derksen, Head of Performance, we’ll discuss the strategies and methodologies employed to elevate the team to the status of the best amateur cycling team in Germany. Learn from their real-world experiences…
Hand in hand: INSCYD collaborates with famous company Carmichael Training Systems (CTS) to revolutionise performance diagnostics
Salenstein, Switzerland./ Colorado Sprints, USA January 12th, 2021. Two of the most innovative and best performing companies have joined forces. The coaching company Carmichael Training Systems (CTS) brings on board the analysis software and the unique training science tool INSCYD to support their performance diagnostic work. Carmichael Training Systems is the premier destination for world-class…
Recovery Index: A Comprehensive Guide to Faster Recovery, Sharper Performance, and Sustainable Progress
In endurance training and competition— efforts can oscillate between high-intensity surges and low-intensity steady paces—an athlete’s ability to recover is a defining factor of repeated, high-quality performance. Whether you coach elite cyclists seeking to outlast the peloton in repeated breakaways or you lead a running club preparing for intervals, an informed approach to recovery during…
Can this Junior (VO2max: 96.7) beat a Tour de France winner?
The highest VO2max ever recorded is by Junior World Champion Oskar Svendsen. He scored a whopping 96.7 ml/min/kg. Could he beat a multiple Tour de France winner? A recent scientific study by Dr Reinout Van Schuylenbergh answers this question, using the INSCYD software. The results will surprise you. If you are coaching or testing athletes,…
Why FatMax is not the best endurance training intensity per se
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
USA Triathlon Project Podium and INSCYD: Charting the Course for Olympic Triumph
In the quest for Olympic glory, USA Triathlon’s Project Podium has partnered with INSCYD, a leader in exercise physiology analytics, to revolutionize the training of America’s top young male triathletes. Head Coach Parker Spencer shares insights into this groundbreaking collaboration, aiming to turn potential into podiums at the 2028 Los Angeles Olympics. Watch Parker Spencer…
INSCYD Performance Projection: predict future performances (and boost your business)
With an INSCYD performance projection, you can show your athletes exactly how much their FTP (or any other parameter) changes when they increase their VO2max (or any other parameter) by say 5%. In our experience, that is exactly what motivates athletes to stick to a training program and retest more frequently. The performance projection (dashed…
[Ultimate Guide] Zone 3 Training: Sweet Spot or Grey Zone?
Some refer to zone 3 training as sweet spot training while others call it the grey zone. This article reveals what zone 3 training is and when you should or shouldn’t implement it into your endurance training program. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below…
Implement INSCYD data in everyday training, by using AZUM
INSCYD users have a clear advantage over their opponents who still work with conventional performance diagnostics. To make the most out of this (metabolic) data, AZUM developed a platform that enables coaches to implement INSCYD data in everyday training. This makes impractical Excel tables or inaccurate training zones a thing of the past. Here are…
SHaRK: the Belgium role model for developing young swimmers
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…
INSCYD test: protocol, results, cost and more.
This article covers everything you need to know about the INSCYD testing protocols, test results, testing cost and many more. Let’s start by addressing a common misunderstanding. Image: INSCYD partner Triathlon Training Academy Before we can dive into the INSCYD test, we have to understand what INSCYD is. INSCYD is a software tool that allows…
Mesics vs INSCYD: The Best Software For Lactate Tests
Not sure which software to use for analyzing lactate tests in your human performance lab? Checkout this comparison between Mesics (LC lactate) vs INSCYD, and decide which tool fits your lactate- and spiroergometry diagnostics lab best. To prevent confusion: Mesics is the company name. Their product is called Winlactat. Soon the product name will change…
[Webinar] VLamax: how to measure using submaximal efforts
DATE: 16 October | 5:00 PM CEST VLamax: how to measure using submaximal efforts Explore a new method to measure VLamax using submaximal efforts. This approach offers an alternative to traditional sprint-based methods by addressing key challenges, making it practical and reliable for coaches and performance labs. arrow-icon-down Book a Free demo arrow-icon-down download whitepaper…
How to Create Highly Effective Interval Training: 4 Steps
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…
Digitalisierung der Leistungsdiagnostik
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…
INSCYD and Zwift: race stronger by training & testing indoors
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…
Eli Iserbyt shares his INSCYD insights
“While everyone is obsessed with power data, INSCYD enables me to go beyond the superficial and understand my body better.” Cyclocross professional Eli Iserbyt shares what he learned from INSCYD and how he puts this into practice. Cyclocross professional Eli Iserbyt shares his INSCYD experience (photo: PhotopressBE) What triggers a 6x Belgian champion, 3x European…
Thriving as a Sports Coach in the Age of ChatGPT and AI Revolution
AI in sports has become a hot topic, with many coaches concerned about the impact of advanced technologies like ChatGPT on coaching. This article addresses these concerns and demonstrates how coaches can not only stay relevant but thrive in the age of AI. Discover 3 strategies for integrating ChatGPT and other AI tools into your…
VLamax: Elite Coaches Secret Weapon
VLamax: Elite Coaches Secret Weapon Are you a cyclist looking to sprint faster than Wout van Aert? Or a triathlete dreaming of racing with Jan Frodeno at the next Ironman World Championships? These may be hard goals, but a good way to start working towards them is to understand a very important metric of human…
INSCYD partners with Fast Talk Laboratories
Chris Case and Trevor Connor of Fast Talk Laboratories performing an INSCYD test Salenstein, Switzerland / Boulder, Colorado, USA At INSCYD we celebrate all our new partnerships, and this is one we cannot keep to ourselves. We are happy to announce our new partnership with Fast Talk Laboratories! About Fast Talk and Fast Talk Laboratories…
How INSCYD develops and validates new technology: a look behind the scenes
Some of our technologies seem so ground-breaking, that it might seem too good to be true. Questions we often hear are: “how come INSCYD is able to measure the VLamax while others fail to do so?” or “How is it possible that the Cycling PPD only needs 4 all out efforts, but still results in…
INSCYD College: Bridging the Gap Between Sports Science and Real-World Training
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…
Indoor vs Outdoor testing for Runners: Which is better?
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…
Mastering the Monuments
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…
Zone 2 Training: Benefits, Science, and How-To Guide
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…
[WEBINAR] THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION
THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION Exclusive webinar revealing the physiological secrets of Tour de France champions. Learn how to interpret and apply metabolic data to elevate training, boost performance, and develop winning talent. arrow-icon-down Learn more about INSCYD No More Guessing! Get a 360° Metabolic Profile of Athletes…
Why You Don’t get faster Threshold Intervals— And How Physiology Based Training can Fix it for You
For nearly two decades, many endurance coaches have relied on Functional Threshold Power (FTP) as the main tool for setting training intensities and measuring progress. This approach, originally intended to approximate the maximal lactate steady state (anaerobic threshold), caught on largely because establishing FTP doesn’t require laboratory-based lactate or gas-exchange testing—just a straightforward field assessment.…
Race fueling strategies: how to use carbohydrate combustion rates
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…
Tabata Workout: The King of HIIT Training
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.…
How coach Flo Heck used INSCYD on himself
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…
Use case: INSCYD x Running with (Stryd) power
In this use case, coach and sport scientist Florian Heck shares how he and his runners benefit from combining INSCYD software with (STRYD) running power data. Trail runner Josef. Source: Sportograf Florian Heck, coach and managing director at KickAss Sports, shares his story about testing and coaching an experienced trail runner, using INSCYD and STRYD.…
Over-Under Intervals: Benefits, Mistakes, and How to Create Effective Workouts
Over-under training is a type of interval training that alternates between intensities above the anaerobic threshold or FTP and those below it. The primary objective is to accumulate fatigue and lactate during the “over” interval and then efficiently clear it during the “under” interval. But how can coaches ensure they’re getting the intensities just right…
Implement This Olympic Coaching Method That Boost Athlete Coaching Business
Olympic mountain biking coach Filip François reveals his coaching structure, which leads to proven top performance and coaching business success. When I started my coaching business together with my wife (two times cross country Olympian) we wanted to give our athletes the best coaching possible. We chose to use INSCYD, because we already worked with it during the…
[WEBINAR] IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH
IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH Discover the strategic advantages of implementing INSCYD into your business. We will walk you through the step-by-step integration process, share real-life examples of successful implementations, and provide actionable insights to maximize the benefits for your business. arrow-icon-down Get Free Demo Boost Earnings &…
[Webinar] Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results
Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results Case Study with National Champions Discover how to use data-driven, profile-based training to achieve peak performance. In this exclusive webinar, Ben Tilus, National and State Champion coach, will share real case studies of three national champions, revealing how to tailor training strategies based on individual…
[Ultimate Guide] Lactate Testing in Sports – Unlock Athlete Performance
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!
Measuring Energy Demand in Swimming using simple Pool Tests
In this webinar we show how to measure the energy cost at a given swimming speed, using simple testing in the pool. About the webinar The energy cost at a given speed is decisive for the race performance in swimming. The methods shown in this webinar are all based on peer reviewed scientific publications. We…
3 Training Tips to increase fat combustion
Here’s how to increase your fat combustion, be less dependent on precious carbohydrates and sustain a higher exercise intensity for a longer amount of time. These 3 tips talk about what to avoid in training, what (not) to eat and your overall long term training goal. PS you can also download the tips in PDF.…
Glycolytic Power in swimming : the missing link
Because of the relatively short duration of swim races, the anaerobic energy production plays a huge and significant role. It therefore makes sense to learn more about this race winning energy system, that not many coaches take into account. A French national team member gets his lactate sample taken after an exhaustive exercise to determine…
Two-Time Olympic athlete Brijesh Lawrence joins team INSCYD
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…
INSCYD partners with CANYON//SRAM
Salenstein, Switzerland / Leipzig, Germany. July 7th, 2022 INSCYD and CANYON//SRAM have signed a partnership agreement. INSCYD becomes the official performance software supplier of the women’s cycling team CANYON//SRAM. With fifteen riders from eleven different countries, CANYON//SRAM Racing is home to a diverse group of highly ambitious women. The team is currently racing the Giro…
Triathlon Pacing and Fueling Guide to Improve Race Day Performance
You invested many training hours and money in your next IRONMAN triathlon. You sacrificed social and family life. On race day, you hope all comes together. But how can you be sure? Read this article to prevent hitting the wall or underperform. Learn exactly when to accelerate, recover, eat and drink. Are you ready for…
How to start using INSCYD
Whether you are an athlete, a coach, a national federation or a lab: starting to use INSCYD is easy and affordable. In this blog we briefly sum up what is necessary to join INSCYD. You are an athlete? Read how you can schedule your first INSCYD test! You are a coach or lab? Read what…
Create A Nutrition Plan For Training And Racing
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…
SEG RACING ACADEMY PARTNERS UP WITH INSCYD
(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.…
How carbohydrate combustion determines pacing and fueling
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
Muscle Glycogen and Exercise: all you need to know
Muscle Glycogen and Exercise: all you need to know Glycogen is the most important energy substrate during exercise, especially at higher intensities. Since most races require such high intensities, glycogen is important to every athlete who wants to be strong, fast and become a winner. Regardless of the intensity at which you exercise, at some…
Colorado Performance Workshop
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…
The physiology behind Grace Brown’s Olympic gold medal
Olympic gold medal winners are physiological outliers per definition. But what truly sets these elite athletes apart from others? In this article we dive into the metabolic profile of Grace Brown, who won the female individual time trial in Paris. The 32.4km course of the individual time trial (ITT) was virtually flat. As Italian’s national…
The Future of Cycling Training: Insights from Former Pro Cyclist
Together with former professional cyclist and INSCYD user Peter Pouly, we talk about the future of cycling training and how that affects endurance coaches and their business. Peter is a former professional cyclist (5x National Champion Cross-Country Mountain Bike, 5x winner Haute Route Alps, 1x winner La Marmotte) and now works as a Directeur Sportif for…
The Limitations of FTP-Based Zone 2 Training: Why It Fails Endurance Athletes
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…
5 Training Tips to Decrease VLamax
Want to reduce your VLamax so you burn less carbohydrates and increase your anaerobic threshold? Here are 5 training tips on how to decrease VLamax, talking about: training intensity, frequency and nutrition! PS you can also download the tips in PDF. Having a high VLamax will make you go faster in any sprint or attack*.…
The 3 things you’re likely missing out on when doing lactate testing with triathletes
You’ve done these lactate tests countless times. Your triathlete steps onto the treadmill or bike ergometer, and you guide them through a standardized incremental test. Blood lactate is taken at regular intervals, plotted meticulously, and out comes the familiar curve. Based on this, you make individual training recommendations—or compare results to previous tests to evaluate…
From Power to Physiology: the mechanics of the Power-Performance Decoder
Power output recorded in training and racing isn’t separated from the physiology of the athlete. In fact, the power output one sees on his powermeter are actually created by the physiology of the athlete. INSCYD’s Power-Performance Decoder (PPD) is the first tool ever to combine field- and lab data, it enables coaches to see,…
How to increase or decrease VLamax in running
In our previous article, we showed how to find out whether your runner should increase or decrease VLamax. Now it’s time to answers the final question: how to increase or decrease VLamax and How to increase VO2max in the meantime. By Benjamin Tilus Download full article in PDF Ben Tilus, National and State Champion coach…
A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
Whether a VO2max of 50 is good depends on your age and gender. Moreover, while average VO2max values tell you something about your health, athletes should compare their VO2max with other athletes, not the general population. That’s why in this article we provide numerous VO2max comparison charts, based on age and gender, for both athletes…