Resources

HIIT and Norwegian 4×4 intervals both stimulate the glycolytic system, not just aerobic fitness. VLamax utilization determines your interval training outcome, and ignoring it leads to unintended anaerobic adaptations.

Norwegian 4×4 and 40/20 HIIT produce fundamentally different VO2 responses due to oxygen kinetics. Athletes with identical VO2max but different VLamax will respond entirely differently to the same interval protocol.

Lactate profile curves have guided endurance training for 50+ years, but the underlying model has real limitations. INSCYD explains what the classic lactate curve does and doesn't tell you about an athlete's physiology.

In 2025, INSCYD focused on making physiological testing more accessible, scalable, and scientifically grounded, lowering barriers to entry while expanding the tools coaches and labs need to grow their business.

A step-by-step workflow for coaches and testing providers to build metabolic testing into their business systematically, improving athlete retention, generating recurring revenue, and delivering clearer performance insights.

Adding lactate measurements to your VO2 test unlocks FatMax, MLSS, VLamax, and carbohydrate combustion data, transforming a single-metric test into a complete metabolic profile without changing your equipment.

A structured 5-step framework for building training programs grounded in physiology rather than trends, covering goal-setting, metabolic testing, zone design, nutrition integration, and progress monitoring.

A field-proven lactate protocol used by Swedish and German Swimming Federations and USA Triathlon, showing coaches how to derive VLamax, VO₂max, and training zones from poolside testing to build a full swim season.

Most swim coaches track times and lactate but miss three critical dimensions of performance testing: VLamax, substrate utilization, and individual metabolic profiling that reveal why two swimmers perform differently.

Three insights most cycling coaches overlook when interpreting lactate tests: the role of VLamax in threshold, why body composition affects lactate concentration, and how to derive actionable training zones from curves.

Triathlete lactate tests often miss VLamax assessment, body composition effects, and multi-discipline metabolic profiling, three gaps that limit how much actionable insight coaches can extract from standard incremental tests.

Five physiological metrics, VO2max, VLamax, FatMax, running economy, and lactate threshold, that predict healthspan and longevity, with practical guidance on how to measure each outside a traditional lab setting.

Using %FTP to prescribe HIIT intensity is unreliable because two athletes at identical FTP percentages experience completely different VO2 and glycolytic responses, here's the physiology-based alternative.

FTP-based training produces inconsistent results because threshold is a derived metric, not a physiological driver. Physiology-based training uses VO2max and VLamax to prescribe intervals that adapt the right system.

FTP-derived Zone 2 training fails endurance athletes because the same percentage produces different fat oxidation rates across individuals. True Zone 2 requires individual FatMax identification, not a generic percentage.

The recovery index quantifies how fast an athlete clears lactate below anaerobic threshold, enabling coaches to calculate work-to-rest ratios, predict repeated high-intensity capacity, and design smarter interval sessions.

LT1 is widely used but poorly understood, this article unpacks the five most common mistakes in identifying Lactate Threshold 1, including protocol errors, body composition effects, and lactate curve misinterpretation.

The triathlon swim start triggers a glycolytic surge that depletes carbohydrates and sets lactate levels for the entire race. Understanding each athlete's metabolic response enables better pacing and race-day performance.

A data-driven pacing and fueling guide for IRONMAN triathletes, using carbohydrate combustion rates, glycogen stores, and individual metabolic profiles to determine exact race intensity and nutrition strategy.

Lactate concentration at FatMax reveals the link between glycolytic activity and fat oxidation. Knowing an athlete's lactate levels in training enables precise control of fat metabolism without continuous metabolic cart testing.

INSCYD College bridges the gap between sports science and real-world coaching, offering structured e-learning on energy metabolism, metabolic testing, and physiology-based training for coaches and performance professionals.

A metabolic profile analysis of Grace Brown's Olympic gold medal ITT, examining her estimated VO2max, VLamax, running economy, and carbohydrate combustion to understand what makes elite time trial physiology distinctive.

A scientific study using INSCYD software asks whether Junior World Champion Oskar Svendsen (VO2max 96.7) could beat a Tour de France winner, revealing why raw aerobic power alone doesn't guarantee race performance.

Many runners unknowingly underperform because they haven't identified their actual physiological ceiling. INSCYD's performance projection tools reveal hidden potential and define exactly which metrics to improve to run faster.

Zone 3 is called both sweet spot and grey zone, this guide clarifies when threshold-adjacent training drives real adaptation and when it simply accumulates fatigue without sufficient aerobic or anaerobic stimulus.

After a metabolic test, most athletes don't know which numbers to prioritize. This guide shows how to calculate ideal VO2max, VLamax, and FatMax targets based on your specific race distance and performance goals.

Zone 4 threshold training is widely used but frequently misapplied. This guide covers the physiological definition, how individual VO2max and VLamax determine effective threshold intensity, and how to prescribe it correctly.

FTP captures one number but tells you nothing about how that threshold is composed. This article explains FTP's limitations and introduces metabolic profiling that reveals VO2max, VLamax, and substrate utilization from one test.

Comprehensive VO2max reference charts by age, gender, sport, and fitness level, including elite athlete records, so coaches can benchmark athletes against the right population rather than generic healthy adult norms.

Peak and fade intervals start at high intensity and progressively decrease, targeting both glycolytic power and aerobic clearance simultaneously, with work-to-rest ratios calculated from each athlete's individual metabolic profile.

Zone 2 training builds aerobic base and fat oxidation capacity, but its benefits depend entirely on training at the correct individual intensity, determined by FatMax, not a generic heart rate or power percentage.

Training tips and metabolic strategies from INSCYD athletes and coaches who qualified for IRONMAN Kona, covering swim, bike, and run preparation, pacing, fueling, and how to use physiological testing for race-day execution.

Over-under intervals alternate above and below anaerobic threshold to drive lactate accumulation and clearance adaptation. This guide explains how to set correct intensities, work-to-rest ratios, and common mistakes to avoid.

VO2max is the most cited endurance metric, but scientists are questioning its predictive value. This article examines what VO2max actually determines in race performance and why VLamax and threshold context are equally important.

VO2max intervals should be prescribed at %VO2max intensity, not %FTP, because the relationship between threshold and aerobic power varies per athlete. This guide covers optimal duration, recovery, and intensity calculation.

Coach Benjamin Tilus shows how to individualize pre-race training based on each athlete's unique metabolic profile, adjusting taper intensity, VLamax targets, and carbohydrate strategy for peak performance on race day.

40-20 HIIT intervals produce different glycolytic and aerobic responses than Billat 30-30s, this article explains the work-to-rest ratio science and how to choose the right format for each athlete's VLamax profile.

Advanced methods for increasing VO2max beyond beginner gains, covering HIIT design, training load, nutrition strategies, plateau-breaking approaches, and how to find the correct interval intensity using metabolic testing.

The original Tabata protocol (4 minutes, 8×20s on/10s off) increases both VO2max and anaerobic capacity, this guide explains the science, the correct intensity prescription, and how it compares to longer HIIT formats.

Five evidence-based HIIT workouts for endurance athletes, comparing 4×4 Norwegian, Tabata, 40/20, Billat 30/30, and peak-and-fade formats with guidance on which to choose based on VO2max and VLamax training goals.

Cycling and running power combines aerobic and glycolytic energy contributions that vary with intensity and between individuals. Understanding how your power is composed changes how you prescribe training and set training zones.

Practical methods for measuring VO2max outside a laboratory setting, comparing GPS-based field tests, sports watches, and the INSCYD Power-Performance Decoder against traditional metabolic cart gold standards.

A right shift in the lactate curve is not always good news. This article shows coaches how to correctly interpret lactate curve changes by separating aerobic from anaerobic contributions rather than reading threshold position alone.

Polarized (80/20) and pyramidal training distribute intensity differently, this article compares both models, reviews the evidence, and explains how each athlete's VLamax and VO2max determine which approach produces better results.

The 4 mmol/l lactate threshold is a population average, not an individual physiological event. This article explains why fixed-concentration threshold methods produce inaccurate results and what should replace them in lab practice.

Three strategies for coaches to stay relevant as AI tools like ChatGPT enter sports, showing how physiological testing, data interpretation, and athlete relationships create irreplaceable value that AI cannot replicate.

The Norwegian Method uses lactate-controlled double-threshold sessions to build aerobic base. This guide explains how to apply it in three steps using metabolic testing and individual threshold data from INSCYD performance tests.

A three-step 5K training framework from National Champion coach Benjamin Tilus, using metabolic testing to identify VLamax targets, prescribe interval intensity, and build race-specific fitness for beginners and advanced runners.

A survey reveals three metabolic metrics athletes consistently want but rarely receive from coaches, and how providing VO2max, VLamax, and substrate utilization data increases athlete retention and program adherence.

Running economy is one of the strongest predictors of marathon performance but is rarely measured correctly. This guide explains how to assess and improve it using VO2 data, VLamax, and the INSCYD Power-Performance Decoder.

A four-step framework for designing highly individualized interval training, covering interval duration, intensity based on VO2max and VLamax, work-to-rest ratios, and how to adjust sessions for different athlete profiles.

Metabolic performance testing reveals the physiological drivers behind training adaptation and race performance, three reasons why the best coaches integrate it systematically rather than relying on field estimates alone.

A five-step process for building nutrition plans used by Alpecin-Deceuninck and the Belgian Triathlon Federation, using individual carbohydrate combustion rates and glycogen storage data to calculate precise fueling requirements.

Three time-efficient strategies to improve triathlon performance beyond standard VO2max and threshold work, targeting specific metabolic levers that produce outsized race-day gains with minimal additional training volume.

TrainingPeaks manages training load and workout delivery; INSCYD delivers the metabolic profile that determines what training to prescribe. This article shows how teams like Alpecin-Deceuninck use both tools together.

A national swimmer underperforms vs her teammate despite similar lactate levels, this case study shows how VLamax comparison, not VO2max alone, reveals the real physiological gap and corrects the training plan.

A national XC skier can't keep up with his training partner despite similar aerobic metrics. This case study reveals how VLamax comparison exposes a glycolytic power mismatch that VO2max-only testing completely missed.

Ein direkter Vergleich von Mesics (LC Laktat) und INSCYD, von Testprotokollen und Gerätekonnektivität bis zu Ergebnistiefe und Ferntest-Möglichkeiten, für Leistungsdiagnostik-Labore auf der Suche nach der richtigen Software.

A direct comparison of Mesics (LC Lactate) and INSCYD, covering test protocols, device connectivity, result depth, and remote testing capability to help performance labs choose the right lactate analysis software.

Training at FatMax intensity isn't always the best endurance strategy, for athletes with high carbohydrate combustion at FatMax, sustained sessions at that intensity deplete glycogen and risk overtraining across a training block.

Three practical tips to increase fat combustion in endurance athletes, covering low-carbohydrate training periodization, optimal fueling timing, and how to use the INSCYD fat combustion graph to set correct training intensity.

Five training tips to decrease VLamax in endurance athletes, using sweet spot intervals, low-glycogen sessions, and controlled nutrition periodization to reduce glycolytic power and raise anaerobic threshold as a result.

Everything you need to know about INSCYD testing protocols, what results to expect, testing cost, and which protocol fits your sport, from lactate field tests to the Power-Performance Decoder.

INSCYD now integrates heart rate into the Training Zone Builder, enabling coaches to describe FatMax, VO2max, and anaerobic threshold zones based on heart rate for athletes who don't train with power or pace.

A complete guide to lactate testing in sports, covering what lactate is, how to choose a testing kit and protocol, how to take valid blood samples, and how to turn raw lactate data into actionable training zones with INSCYD.

Training zones based on %FTP, fixed lactate values, or maximum heart rate produce inconsistent stimuli. This article introduces master metric-based zones, built from VO2max, VLamax, and FatMax for each individual athlete.

INSCYD's performance projection shows athletes exactly how their FTP changes when VO2max increases by 5%, a coaching tool that sets realistic goals, explains the training rationale, and boosts athlete retention and retesting.

INSCYD's Training Zone Builder lets coaches create individually tailored zones from master metrics like FatMax, VLamax, and VO2max, and adds real-time output data showing substrate utilization and lactate at each training intensity.

INSCYD is advanced performance analysis software that delivers VO2max, VLamax, FatMax, anaerobic threshold, and substrate utilization from a single test, giving coaches the metabolic profile needed to individualize training and nutrition.

Whether you're an athlete, coach, federation, or lab, INSCYD requires minimal equipment to start. This guide covers how athletes can find an INSCYD coach and how coaches can offer lactate or Power-Performance Decoder testing.

Metabolic testing should happen at training program start, after 8–10 weeks, and before key races, three timing windows that give coaches and athletes the data they need to evaluate adaptation and refine race-day strategy.

Three key lessons from Sebastian Weber's two-day energy metabolism workshop with German Ski Association national coaches, covering muscle ATP behavior, lactate recovery and aerobic power interaction, and VO2max/VLamax trade-offs.

The INSCYD Running Power-Performance Decoder delivers VO2max, VLamax, FatMax, and substrate utilization from a GPS watch, enabling coaches to perform lab-accurate remote testing anywhere in the world without a metabolic cart.

Indoor lab tests offer equipment access and variable control; outdoor field tests produce data closer to race conditions. This article compares both settings and explains why the INSCYD PPD-R delivers lab accuracy in the field.

Knowing VO2max and VLamax reveals how fast lactate accumulates above threshold and clears below it, enabling coaches to calculate exact recovery pace, work-to-rest ratios, and optimal interval intensity for each runner.

VO2max and VLamax determine precisely how much fat and carbohydrate an athlete burns at any pace, the foundation for building fueling strategies, pacing plans, and marathon nutrition decisions grounded in individual physiology.

INSCYD validates its technologies through independent university partnerships and gold-standard lab comparisons before any product launch, this article shares details of the running validation study conducted before the PPD-R release.

Finnish exercise physiologist Tero Joutsen tested the INSCYD Power-Performance Decoder against lab gold standards, finding VO2max within 2.4% and anaerobic threshold within 8W of lab results, with matching combustion curves.

A physiological analysis of Eliud Kipchoge's sub-two-hour marathon, estimating his VO2max, VLamax, running economy, and carbohydrate combustion to explain how each metabolic factor contributed to the INEOS 1:59 achievement.

INSCYD testing integrates seamlessly with Zwift, enabling remote PPD tests on any indoor trainer, combining metabolic profile data with virtual training to deliver individually prescribed interval workouts and fueling strategies.

In swimming, anaerobic energy production plays a decisive role in every race distance. This article explains VLamax, why it's the missing link in swim coaching, and how lactate testing can quantify glycolytic power in the pool.

Anaerobic threshold is not a fixed line, it's a blurred zone with room to move. This article demystifies AT and FTP, explains when they actually matter in racing, and shows why basing training zones on %FTP is scientifically flawed.

Carbohydrate combustion rates, glycogen storage, and intake limits combine to define optimal race pacing. This guide shows coaches how to calculate the exact fueling strategy for any athlete's marathon, IRONMAN, or gran fondo.

VO2max measures maximal oxygen uptake per kg per minute and is the foundation of endurance performance, this guide covers what it is, average values by age and gender, how to test it, and how to improve it through training.

Winning a Tour de France sprint requires up to 1,700 watts, with 60% supplied by glycolysis. Power data from the Champs-Élysées reveals how VLamax, VO2max, and creatine phosphate interact in the most demanding sprint in cycling.

Learn to build training around the athlete’s physiology, not around generic zones, thresholds, and workouts.

The business case for labs, longevity clinics, gyms, personal trainers and coaching businesses: the workflow, the protocols and equipment, the upsell path, and the numbers behind the return on investment.

Sebastian Weber builds a complete metabolic profile from a conventional lactate test: VO₂max, VLamax, FatMax and MLSS. He then changes single physiological markers to project performance, and turns the result into a training strategy.

Both HIIT and Norwegian 4x4 improve VO2max -- but the glycolytic stimulus they produce is entirely different, with opposite effects depending on the athlete's metabolic profile.

See the world's first fully automated indoor metabolic test in action -- how athletes test themselves independently, and how a complete 360° metabolic profile is generated automatically.

If you do lactate testing, there is a very high chance you are underutilizing it. This webinar shows how to extract VO2max, VLamax, fat combustion and more from a standard lactate profile test.

Join elite swim coaches and sports scientists for a physiology-first approach to swim performance testing -- what to measure, how to test, and how to coach from the numbers.

Learn the proven 4-step system that eliminates race-day disasters by creating precise, metabolic profile-based pacing strategies and calculating exact carbohydrate timing for Ironman, ultra-trail, and grand fondo events.

If you are not sure if the 4-Day Hands-on Physiological Testing Camp is for you, join this free webinar and learn 7 key takeaways covering metabolic profiling, lactate testing, and performance application.

Minimizing your testing effort while maximizing your results -- how to choose the right protocol, understand lactate dynamics, and extract VO2max, VLamax, fat combustion and more from your lactate tests.

USA Triathlon Coach Parker Spencer reveals the physiology-driven approach that transformed Chris Hammer into a Paralympic gold medalist -- combining metabolic profiling, VO2max development, and precision pacing.

An exclusive Ask Me Anything session with Sebastian Weber, INSCYD founder and world-renowned sports scientist -- answering coaching questions on metabolic profiling, testing protocols, and training prescription.

Learn how to create tailored winter training programs built from real physiological data -- translating metabolic profiles into individualized training zones and comprehensive plans.

Effective but uncommon strategies to increase triathlon performance -- how to improve swimming economy, optimize carbohydrate intake, and improve running economy using metabolic profiling.

Explore a new method to measure VLamax using submaximal efforts -- an alternative to traditional sprint-based methods that is more practical and reliable for coaches and performance labs.

In this exclusive webinar, Benjamin Tilus shares real case studies of national champions, revealing how to tailor training strategies based on individual athlete metabolic profiles for peak results.

Step-by-step guide to implementing INSCYD in your coaching or lab business -- covering integration process, real-life examples of successful implementations, and actionable insights to maximize business growth.

Exclusive webinar with Dr. Reinout Van Schuylenbergh revealing the physiological secrets behind Tour de France champions -- how to interpret and apply metabolic data to elevate training and develop winning talent.

This webinar covers everything you need to know about swimming performance tests. From the test (protocol) itself, to the results and application.

Join Benjamin Tilus, National Champion Coach and Founder of XLR8 Performance Lab , as he demystifies the art of race preparation with the revolutionary "hourglass" model.

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.

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

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. How to test VO2max without measuring it during the swim.

This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 2). Forgot to watch part 1 of this webinar? ( Or read our TZB article ) Watch part 1

This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 1). [45:15] The new INSCYD Training Zone Builder: how to create highly personalized training zones Ready to watch part 2 of this webinar?

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.

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.

In this partner webinar with Azum, Sebastian Weber talks about creating efficient and effective training plans. Theoretical basics are linked with application examples from practice.

German speaking webinar about: DIGITALISIERUNG DER LEISTUNGSDIAGNOSTIK. Brought to you by Sebastian Weber.

Dan Lorang talks about how he uses metabolic data of his athletes to create more efficient training programs: Performance Management at Team BORA-hansgrohe Assessing athletic performance in the field and in the lab Apply results to daily training programs Apply results to daily

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.

Three workshop sessions covering: the metabolic origin of the anaerobic threshold, athlete performance profiling beyond threshold, and practical application of physiological data in real-world coaching.

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.

In this webinar we are going to take a close look at using anaerobic threshold / FTP for prescribing training intensities .

LT1 is the aerobic threshold that anchors your endurance base. Here is the short version. The full methodology and training application are in the whitepaper.

Lower VLamax first, raise VO₂max second, raise VLamax last. Ben Tilus shares the 3 step season plan, including the primed interval that trains VO₂max at a lactate concentration of 8 mmol/l without the intensity that raises VLamax.

Most distance runners carry a VLamax that is too high, but lowering it also lowers fatigue resistance. How to read the lactate accumulation and recovery chart and decide per athlete and per race distance. The whitepaper adds the worked examples.

Body composition changes how every performance metric reads. This overview explains why. The whitepaper covers the testing methods in full.

Two runners with the same VO₂max can finish 140 seconds apart over 5000 m. The difference is anaerobic power. Ben Tilus on the metric that took his athletes from 30 State Meet medals to 160 in one season.

Your carbohydrate combustion rate decides both your pacing and your fueling plan. Read the overview here, then get the full numbers in the whitepaper.

Glycogen is the preferred fuel at race intensity, and only the stores in the active muscle count. How much you store, how fast it runs out at your pace, and what it takes to refill it. The whitepaper adds the calculations behind each answer.

How fast you accumulate lactate and how fast you clear it decides your interval training. The overview is below, the complete method is in the whitepaper.

FatMax is the intensity where your body burns the most fat per hour. This page gives you the overview. The whitepaper adds the test protocols and training guidance.

VLamax is the maximum lactate production rate of the glycolytic system. It sets your threshold, your fueling needs and your sprint, and it responds to training within weeks. The whitepaper adds the test protocols and ten training tips.

The 80/20 rule in endurance training doesn't really work. Sport scientist Sebastian Weber shows why the share of high-intensity training is the outcome of your training volume, not a target.

The 5 most common mistakes in lactate testing and lactate threshold tests. A lactate curve shift to the right does not necessarily mean the athlete improved their aerobic capacity.

Lactate gels list 5 g or 10 g of lactate. Sebastian Weber works out what that is in millimoles, what it becomes in the blood of a 75 kg athlete, and how many minutes of work it fuels at 300 W.

Lactate threshold testing is supposed to show you if your training is working. But a right-shift in the lactate curve can mean two completely opposite things, and most coaches can't tell which one they're looking at.

INSCYD's new Personalized Dashboard puts everything that matters on one screen, customizable, drag-and-drop, built around how you actually coach. Part of the Easter 2026 release, the new dashboard replaces the static home screen with a fully customizable workspace.

Custom branded PDF reports are live in INSCYD, build professional reports with your logo, your colors, and your coaching insights. Create different templates for different service tiers and upsell on the spot.

Norwegian 4x4 and HIIT both improve VO2max, but there's a second adaptation hiding in these intervals that can actually decrease endurance performance. It's the glycolytic training stimulus, and most coaches completely miss it.

This video provides a detailed comparison of oxygen uptake kinetics during high intensity training, specifically contrasting 40 seconds on/20 seconds off intervals with the Norwegian 4x4 protocol. We examine an athlete's oxygen consumption response to both methods, offering insights into h

Metabolic profiling is transforming data-driven coaching. Learn how to move from lactate testing and VO2 data to precise training prescription.

Discover the new and improved Training Zone Builder inside INSCYD! In this quick tutorial, we’ll show you how to:Add or edit training zone templatesChange zone colors for better visualizationReorganize zones easily with drag & dropView all available output metrics at a glanceThis update ma

Joby Gutierrez, a seasoned triathlon coach from Orange County, California, introduces himself and shares his extensive experience coaching Ironman and Half Ironman athletes. He provides valuable coaching advice, offering insights into his training approach for endurance sports.

🚀 Big Upgrade to PPD Testing: Faster, Smarter, More Accurate We’ve just released major improvements to the Power Performance Decoder (PPD). Testing is now quicker, easier, and delivers more reliable results.

Sports performance testing can be more than a one-off assessment, it can be your human performance lab playbook to increase client retention and convert tests into long-term coaching. Grab the free handout with the exact workflow and scripts.

Learn how to use INSCYD’s Virtual Test & Performance Projection to simulate metric changes and predict real performance outcomes.In this tutorial you’ll see how to:- Create a Virtual Test from any athlete profileEdit key metrics to run “what-if” scenariosCompare Tests side-by-side and comm

Meet Tom, an experienced coach specializing in running coaching, triathlon, and marathon training. He shares his coaching philosophy and how he helps athletes with endurance training to achieve peak performance.

Thinking about just VO2max in your athlete testing? 🤔 This video dives into why understanding lactate alongside VO2 provides a more complete picture.

How do you design a training program that actually works? In this video, I break down the exact 5-step coaching framework used by elite endurance coaches worldwide to create data-driven training plans for triathletes, runners, cyclists, and endurance athletes.

Visualize your athletes' progress over time with fully customizable Performance Development Charts, so you can clearly present exactly what matters most to you and your clients.Performance Development Chart gives you the power to create fully personalized, athlete- and sport-specific perfor

Join our sports science training camp to master VLamax testing and learn how to analyze athlete physiological data with hands-on practice. This exclusive endurance coaching camp combines practical sports science education with proven INSCYD methodology.

Unlock swimming performance with full metabolic profile from your lactate testing for swimmers. Discover how a single protocol merges lactate vs VO2 testing to build individualized training zones you can use tomorrow.

Incremental lactate test protocol can make or break a cyclist’s season. In this breakdown of lactate testing cycling, sports-scientist Sebastian Weber shows why a simple left- or right-shift of the lactate curve often misleads coaches, and how to read VO₂2max vs VLamax to tailor fueling and

Want to improve your lactate sampling techniques? In this video, we'll share tips and tricks for better lactate testing that you'll wish you knew sooner!

Are you relying on lactate testing to guide training? Discover how to improve lactate testing accuracy using advanced analysis methods.

Learn how to test VO2max, FatMax, and metabolic flexibility without a lab, just a handheld lactate meter. Improve healthspan and endurance with science-backed metrics anyone can measure.

Struggling to improve your VO2max despite consistent interval training? In this video, we dive deep into why your high-intensity VO2max intervals might not be delivering results, and how using FTP-based intervals can sometimes hold you back.

🔥 What is Zone 2 Training? Why It’s Crucial for Endurance Athletes!

📌 How can athletes clear lactate faster and recover between intervals? Understanding how to clear lactate effectively can boost endurance, improve recovery, and enhance performance in endurance sports.

The Recovery Index is a groundbreaking lactate recovery metric that measures an athlete's ability to recover from high lactate values. Understanding lactate clearance and acidosis is essential for improving performance and recovery monitoring in sports.

Understanding LT1 is essential for optimizing Zone 2 endurance training. In this video, we break down: ✅ Why LT1 depends on your testing device and protocol.

📚 Practical E-learning platform designed for coaches, sports scientists, and performance professionals. In this video, INSCYD's founder and expert instructors explain how INSCYD College bridges the gap between complex sports science and practical training application.

When expressing VO2max in oxygen uptake per kg bodyweight, or FTP in watts per kg bodyweight, you immediately understand the importance of body composition. However, it seems like not all coaches and labs feel the same when expressing blood lactate values in mmol per liter.

Join Parker Spencer, the head coach of USA Triathlon Project Podium, as he unveils the groundbreaking strategy propelling young athletes towards Olympic glory. Discover how INSCYD's cutting-edge sport science and metabolic profiling are shaping the future of triathlon training all the way

INSCYD's Sebastian Weber walks cyclists, triathletes, and coaches through what is FTP (Functional Threshold Power) what creates FTP and what mechanisms can you use to change it. Learn more about FTP and anaerobic threshold via: https://inscyd.com/article/why-you-overthink-anaerobic-threshold-ftp/

INSCYD's Sebastian Weber dives into Fatmax and the impacts on athletic performance. Fat combustion is the amount of kcals being combusted at all intensities.

Ready to conquer the IRONMAN World Championships in Kona, Hawaii? 🏊‍♂️🚴‍♂️🏃‍♂️ INSCYD brings you the ultimate guide to triathlon training, covering everything from fueling strategies to VO2max and VLamax optimization.

Unlock the full potential of your swimming training with INSCYD's Advanced Physiological Analytics. Redefine swimmer's limits with comprehensive metabolic profiling, including VO2max, VLamax, swimming economy, and both aerobic and anaerobic energy contribution.

🌈 The UCI World Championships 2023 showcased unparalleled feats of athleticism, determination, and sheer talent. As we revel in these monumental achievements, we take pride in the fact that these champions are powered by INSCYD.

Sebastian Weber explains how focusing on and improving running economy can save runners and triathletes time on their marathon and half marathon.

Sebastian Weber explains how focusing on and improving running economy can save runners and triathletes time on their marathon and half marathon.

While everybody is talking about individual training zones, INSCYD takes it many steps further. The Training Zone Builder (TZB) allows for the most customizable and individual training zones.

Our recent webinar, "Physiology based interval training: create individual interval programs that actually work" discussed how to create individual interval training programs for runners, based on their actual metabolic profile. From defining the aim of the interval program to how to set t

Performance in Running is primarily depending on the physiological capacities of an athlete: aerobic capacity, lactate production and clearance, running economy, fat combustion and carbohydrate utilisationjust to name a few. In this webinar you are going to learn how you can access those m

In Marathon and Half-Marathon the key limiting factor of performance is fuelling and pacing. Most athletes have experienced to hit the wall - run out of energy.

INSCYD's Sebastian Weber walks cyclists, triathletes, and coaches through what is FTP (Functional Threshold Power) and what the physiological equivalent is. Learn more about FTP and anaerobic threshold via: https://inscyd.com/article/why-you-overthink-anaerobic-threshold-ftp/

INSCYD's Sebastian Weber breaks down what VO2 max is, why's it important, and most importantly how you can train it! In the endurance world, there’s always a lot of bragging about personal data, performances and numbers.

Curious to know what changes a world class cyclist can make to his training to get even faster? Wout Van Aert explains how Fatmax and VLamax changed his cycling performance for the better.

Head of Performance at Team Jumbo Visma, Mathieu Heijboer, discuses the teams use of INSCYD. He talks about what they use INSCYD for, how they use INSCYD, How frequently they test their athletes, how they mange tests, and what metrics they find most useful.

Learn more about VLamax and download a free whitepaper via: https://inscyd.com/whitepaper/vlamax-glycolytic-power. About the video: Sebastian Weber dives into the details of VLamax and why it is a crucial metric in elevating performance in runners, triathletes, cyclists, swimmers..etc.

Wout Van Aert and Team Jumbo-Visma share how INSCYD's metabolic profiling shapes their training and racing strategy at the WorldTour level.

How did INSCYD help Pascal Ackermann and BORA-hansgrohe to get ready for the Giro d'Italia 2019

VLamax und Laktatwerte richtig interpretieren: Sebastian Weber erklärt, was hinter den Messwerten steckt und wie Trainer sie für die Trainingsplanung nutzen.

Peter Sagan reveals his primary training principle and how metabolic profiling with INSCYD shapes the preparation of a multi-world champion.

INSCYD - THE WORLDS MOST ADVANCED PHYSIOLOGICAL PERFORMANCE ANALYSIS SOFTWAREINSCYD launches into the professional cycling, becoming a partner of Team BORA-Hansgrohe

The benefits and use case of INSCYD of different user groups: athletes, scientists, coaches, physiologists, performance managers share their thoughts about INSCYD

Pro Cyclist Toms Skujins explains his favored feature in INSCYD: visualization of lactate recovery and lactate accumulation

Prof. Dr. Ferran Rodriguez from the INEFC - university of physical education Barcelona/Spain explains the meaning of the VO2max

INSCYD: Björn Geesmann, CEO of STAPS Europe's most successful coaching and testing company - on his favorite workout to increase VO2max

INSCYD: Dan Lorang - coach of Jan Frodeno and other professional athletes, on the importance of VLamax in IronmanRead More:

INSCYD: Dr Philippe Hellard of the french swimming federation - on the importance of VLamax in swimming

INSCYD: Prof Dr Ferran Rodriguez - INEFC - university for physical education Barcelona/Spain - on the doubtless detection of the anaerobic threshold.

Alexander Törpel explains how the German Swimming Federation adopted INSCYD for metabolic testing, helping coaches quantify training effects and design individualized programs for elite swimmers across multiple Olympic cycles.

USA Triathlon's Project Podium has partnered with INSCYD to revolutionize the training of America's top young male triathletes. Head Coach Parker Spencer aims to turn potential into podiums at the 2028 Los Angeles Olympics.

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 rank 50 to 11th in the World XC ranking using INSCYD.

Aya Sinay has raced as a triathlete in IRONMAN Kona twice and coached for over 10 years. She shares 3 tips every triathlete coach should use to boost athlete performance and grow their coaching business.

In collaboration with renowned coach Frank Pike, we share why and how recreational athletes and age groupers benefit from using INSCYD, and why the science of metabolic profiling applies equally to time-crunched amateurs.

Olympian and former professional triathlete Jean-Christophe Guinchard shares how he used INSCYD to coach 8 athletes to qualify for the Ironman World Championships in Kona, using highly individual training zones and metabolic data.

INSCYD is known for its partnerships with national federations and professional teams. However, small-scale coaching businesses and their amateur athletes can also significantly benefit from INSCYD metabolic testing.

Team Sportforum has one mission: to become the best amateur cycling team in Germany. Head of Performance Luke Derksen shares how INSCYD drives talent identification, progress monitoring, and race strategy decisions.

Together with former professional cyclist Peter Pouly, we talk about the future of cycling training, from individualized training zones and data-driven progress tracking to building trust with athletes through metabolic insights.

Olympic mountain biking coach Filip François reveals his coaching structure, which leads to proven top performance and coaching business success, covering race demand analysis, metabolic profiling, and individualized training programs.

One-man coach Toll Tollmahawk more than doubled his athlete coaching and testing business in just 4 months. He shares 3 actionable tips: explain data simply, collaborate with known athletes, and grow with remote metabolic tests.

Tenille Hoogland shares how female athletes in perimenopause can balance strength, high-intensity intervals, and endurance training, and how INSCYD carbohydrate combustion data helps them fuel precisely for their unique physiology.

Coach and sport scientist Florian Heck shares how he and his trail runners benefit from combining INSCYD metabolic profiling with Stryd running power data, from test protocol to race pacing and interval prescription.

Ben Tilus, National and State Champion coach in track and field and XC, shares how measuring anaerobic power (VLamax) alongside VO2max gave him the missing piece to predict race performance with near-100% accuracy.

INSCYD becomes the official performance software for CANYON//SRAM women's cycling team, enabling gender-validated metabolic profiling, remote testing, fueling plan creation, and individualized interval design for all riders.

James (39) is self-employed, working long hours and fitting training around a demanding job. Coach Mark Turnbull used INSCYD to restructure his training after a serious accident, leading to two consecutive time trial wins.

Former Motorola pro Norman Alvis (59) is using INSCYD to prepare for an hour record attempt. Coach Frank Pike explains how INSCYD metabolic data takes the guesswork out of targeting an event that lasts exactly 60 minutes.

Christoph Strasser broke the 24h non-drafting cycling world record by riding 1026 km. Coach Markus Kinzlbauer used INSCYD fat and carbohydrate combustion data to calculate a precise nutrition plan of 105g carbs per hour.

Sport Scientist Dylan Lindsey shares how he coached Sarah Gigante to the National TT Championships using INSCYD’s Lactate Recovery & Accumulation chart, setting precise interval intensities and race pacing without visiting the course.

Certified Sports Nutritionist Coach Sofi Marin explains how she translates INSCYD metabolic data into specific nutrition advice, from carbohydrate combustion rates to race fueling plans for ultra-endurance athletes.

“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 applies it in training.

Florian Wellbrock, Germany’s first INSCYD user in the German Swimming Federation, won gold in the 10km open water marathon at the 2023 World Championships, adding to his Olympic gold and bronze from Tokyo 2021.

Mika Luoto, coaching monitor of the Finnish Triathlon Association, was initially skeptical of INSCYD field testing. Comparing field test results with lab results convinced him, and he now uses INSCYD for all athlete planning.

The Belgian Hammers won the Olympic qualifier in Lisbon and competed at the Tokyo Olympics. Exercise physiologist Reinout Van Schuylenbergh explains how INSCYD VLamax and VO2max data drives their mixed relay training program.

Cross country runner Vanessa Scaunet used INSCYD to switch race goals from a 2000m cross country to an 800m European Championships event in just 10 days, with performance projection showing exactly what was physiologically possible.

INSCYD and Fast Talk Laboratories announce a partnership bringing INSCYD’s laboratory-validated testing protocol to Fast Talk’s sport science community and virtual performance center for cyclists and triathletes.

INSCYD metabolic analysis is not limited to cycling. In a project with the German Ski Association, INSCYD performed 300+ tests to map energy demand by speed, slope, and technique in cross-country skiing for the first time.

Wout van Aert, coached using INSCYD since 2017, reveals how measuring and lowering VLamax after cyclocross season allows him to switch to road cycling without burning through carbohydrates in the opening hour of a long race.

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.

Carmichael Training Systems (CTS) partners with INSCYD to bring lab-accuracy metabolic testing to their 50+ professional coaches, enabling remote Power Performance Decoder tests for athletes worldwide without a physical lab.

INSCYD and Belgian Cycling signed a four-year cooperation agreement covering all disciplines, road cycling, mountain biking, cyclocross, BMX, and track cycling, to support performance testing and coach education across the federation.

Dan Lorang shares how he uses INSCYD metabolic data to create more efficient training programs at Team BORA-hansgrohe, covering performance management, field testing, and applying results to daily training plans.

Salim Mohammed qualified for the Ironman World Championships at age 52, just four years after his first triathlon swim. His coach used INSCYD to halve his VLamax, transforming fat combustion and race-day energy management.

Henrik Kraglund broke the 7-hour barrier at La Marmotte 2019 after coach Ragnar Gudmundsson redesigned his training around FatMax zones. INSCYD tests showed a 20% VLamax reduction in just four months of training.

Want to race ultra long events like Race Across America or Cape Epic? Coach Sofi Marin explains how INSCYD carbohydrate combustion data is essential for pacing and fueling across 24–48 hour endurance events.

Coach Florian Heck used INSCYD to test himself before using it with athletes. After 20 weeks of structured training guided by INSCYD data, his VO2max rose from 60 to 68 ml/min/kg and his anaerobic threshold increased by 24 watts.

Swedish cyclist Hannes Bergström Frisk had a VO2max of 80 ml/min/kg but consistently underperformed. Coach Karl-Axel Zander Persson identified a high VLamax as the cause and used INSCYD-guided training to unlock a professional contract.

INSCYD and SEG Racing Academy signed a three-year partnership to support talent development and performance analysis for the U23 development team, whose 16 riders have progressed to the professional peloton in four years.

INSCYD and SEG Racing Academy signed a three-year partnership to support the U23 development team with metabolic testing and performance analysis, the same methodology used by BORA-hansgrohe and Jumbo-Visma.

Icelandic coach Ragnar Gudmundsson tested 30 swimmers from the Icelandic Swimming Federation using INSCYD protocols, delivering full metabolic profiles the day after testing and reshaping how coaches set training intensities.

The Belgian swimming club Nijlen (SHaRK) uses INSCYD to analyze individual swimmers rather than groups, shifting from percentage-of-best-time training to lactate-based intensity zones that reflect real aerobic and anaerobic capacity.

Ralf Schön qualified for Kona twice while training just 12 hours per week. His coaches at STAPS, where INSCYD was born, used precise metabolic testing to bring him to peak performance exactly on race day, never overtrained.

Age-grouper Matthew McCutchen improved his Ironman bike split by 13 minutes in 12 months under coach Joby Gutierrez, reducing VLamax from 0.45 to 0.25 and cutting carbohydrate dependency from 99g/h to 77.5g/h at race power.

Coach Joseph Spindler used INSCYD carbohydrate combustion data to predict Bernat Xamena’s marathon pace with near-perfect accuracy, helping him run a 2:54 sub-3 hour marathon in Barcelona after a DNF the year before.

INSCYD partners with Team BORA-hansgrohe, supporting the WorldTour cycling team with metabolic profiling and performance analysis as part of their race preparation.

Coaches and sports scientists from cycling, triathlon, swimming, and running share firsthand how INSCYD transformed their testing workflow, training prescription accuracy, and athlete performance outcomes.

Professional cyclist Toms Skujins explains how INSCYD's lactate accumulation and recovery visualization changed his understanding of fatigue and recovery patterns during high-intensity cycling efforts.

Dan Lorang, coach of Jan Frodeno and BORA-hansgrohe, explains how VLamax measurement guides training periodization and race-day fueling strategy for world champion Ironman and road cycling athletes.