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 coach: Florian Heck

Coaches who just started their business often choose the INSCYD Power Performance Decoder test. This enables them to start testing without investing: the only thing you need is a power meter (cycling) or GPS watch (running).

As Florian Heck is already an experienced coach, he chose to use the lactate test to help him prepare for his IRONMAN.

Florian Heck tries INSCYD lactate test

Heck tested himself with INSCYD for the first test in November 2018. After performing the “classic INSCYD lactate testing protocol” (5 mins at approximately threshold; 5 mins at about 110% of phase 1; 3 min at the same intensity of phase 2; 3 min all out), he returned some already pretty good results: a VO2max of 60 ml/kg/min and a VLamax of 0.13 mmol/l/s.

Because his main goal for the 2019 season was Ironman Frankfurt (his first long distance triathlon), he didn’t have to work on lowering an already low VLamax, but instead he focused on getting his VO2max higher.

“After 20 weeks of training I tested myself again and I found out that my VO2max increased from 60 to 68 ml/min/kg. My anaerobic threshold also increased by 24 watts and my FatMax about 20 watts. The longest session I had done in that period was 2 hour and 30 minutes and nearly all bike sessions were performed on Zwift.”

Training plan

Heck averaged a training volume of 10 hours per week and used a polarized model: the intensities were either very high or very low and every 4 weeks he had planned a recovery week. The classic sessions that he “inflicted” on himself to increase his VO2max on the bike were either short intermittant bouts of exercise (3 sets of 8-10 reps of 30/30s or 40/20s with a recovery in between of 6-8 min), or longer intervals of (4-6 of 4-6 mins with a recovery that was half of that duration).

“These sessions were added to the classic low intensity aerobic sessions I was used to doing. For all the sessions (also for the easy ones) it was very helpful to have the right intensities set from the INSCYD tests, because even VO2max training is an aerobic training at the end of the day. That means that even during these sessions you don’t have to go too hard, but you need to stay within the range set by the tests.”

In the last 4 weeks of the training block, Heck integrated some additional sessions to decrease his VLamax as well. The classic ones were strength endurance intervals (4 x 10 minutes at low cadence) performed at an intensity a little bit below his anaerobic threshold.

Interested in creating your own training plan? Watch our free webinar: How to set up efficient athlete training programs.

Final words from Florian Heck

After a background in football (soccer), Heck got the triathlon bug 6 years ago (when he was 22) and since then he completed 12 middle distances. His goal for Frankfurt is “to finish, have fun and achieve the best possible result. It will be very interesting to push my body to new limits and to find out what’s possible to accomplish with consistent training”, he says.

Heck coaches endurance athletes together with his wife Nine — who’s also a keen triathlete. However, being both a coach and an athlete means that they also need to find a way to squeeze in the training in a busy life.

Florian: 

 

“I’m a coach, but an age grouper as well, so it was very crucial for me to maximise the limited time I had to train. That’s where INSCYD came into help.”

Trying out an INSCYD test is easy.

For coaches and labs

Watch Inscyd in action

With INSCYD, you can tailor training programs with unparalleled precision, ensuring your athletes achieve their peak performance faster and more efficiently.

Don’t let your athletes settle for anything less than their absolute best. Book a Free Demo with INSCYD today and experience firsthand how you can elevate your coaching game.

For ATHLETES

IMPROVE YOUR PERFORMANCE

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.

Related Posts

Graphic - How to qualify and prepare for IRONMAN Kona

How triathletes qualify and prepare for IRONMAN Kona

Many INSCYD athletes and coaches qualified and prepared for IRONMAN Kona, Hawaii. In this article we bundle their tips and tricks. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence. Facebook Twitter LinkedIn Reddit Email Table of Contents…

Read more
Lactate threshold graph showing a shift from the lactate curve to the right: a lower lactate concentration at any given exercise intensity.

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.…

Read more

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…

Read more
Zone 3 training: sweet spot or grey zone

[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…

Read more

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…

Read more