Body composition is highly important in athletic performance and performance testing. Although often ignored, body composition goes beyond weight and body fat. In lactate testing for instance, concentrations are expressed in mmol lactate per liter (mmol/L). But do you know which “liter” it is about? Let’s dive into the key elements of athletic body composition that determine performance and affect performance testing.
Body composition is the quantification of different body components, like percentage of fat, bone, muscle and water. Body composition goes beyond looking at body weight or BMI (Body Mass Index).
Body composition is an important component of fitness, since it affects both health and performance. The most straightforward example of why body composition is important in athletic performance is when looking at weight-bearing sports like running or sports that require athletes to overcome altitude, like mountaineering and cycling. But there are more ways in which body composition affects performance, which we’ll cover in this article.
Since body composition affects athletic performance, athletes engaging in performance testing should also test their body composition.
In fact, body composition directly affects athletic performance metrics like VO2max, anaerobic threshold (or FTP) and VLamax, which we’ll dive deeper into in a minute.
INSCYD allows you to test body composition in sports and takes body composition into account when showing the metabolic profile.
The most well-known component of body composition is body fat percentage. Athletes may also refer to lean body mass, which is total body mass minus body fat mass.
There are many ways to measure or estimate body fat. For instance by using a body fat scale that estimates body composition based on bioelectrical impedance. Or by calculating body fat with a skinfold test. But in practice you can get a good estimate of body fat without using any measurements.
Calculate your body fat without calipers or body fat scales. Use this body fat calculator:
Measure the neck circumference just underneath the Adam’s apple. Measure the waist around the navel (men) or narrowest part of the abdomen (women). Measure the hips at the widest part of the buttocks or hip.
The optimal body fat percentage for athletes is 6-13% for men and 14-20% for women, according to the American Council on Exercise (ACE). However, the ideal body fat percentage differs per individual and less is not per se better.
| Typical % for | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
Body fat ranges across athletes and non-athletes. Source: American Council on Exercise, ACE.
The ideal body fat percentage probably differs per sport. This scientific research looked at the body fat percentage of 826 American elite athletes. When we combine this data with data from the American Council on Exercise, a review article on the Current Status of Body Composition Assessment in Sport and the book Sport Nutrition by Jeukendrup, we can create normative data for body fat percentages per sport:
| Sport | Male | Female | Sport | Male | Female |
|---|---|---|---|---|---|
| Baseball | 12-15% | 12-18% | Rowing | 6-14% | 12-18% |
| Basketball | 6-12% | 20-27% | Shot Putters | 16-20% | 20-28% |
| Body building | 5-8% | 10-15% | Skiing (X country) | 7-12% | 16-22% |
| Cycling | 5-15% | 15-20% | Sprinters | 8-10% | 12-20% |
| American Football (Backs) | 9-12% | No data | Soccer | 6-18% | 13-18% |
| American Football (Linemen) | 15-19% | No data | Swimming | 9-12% | 14-24% |
| Gymnastics | 5-12% | 10-16% | Tennis | 8-18% | 16-24% |
| High/long Jumpers | 7-12% | 10-18% | Triathlon | 5-12% | 10-15% |
| Ice/field Hockey | 8-15% | 12-18% | Volleyball | 11-14% | 16-25% |
| Marathon running | 5-11% | 10-15% | Weightlifters | 9-16% | No data |
| Racquetball | 8-13% | 15-22% | Wrestlers | 5-16% | No data |
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, when you take a blood lactate sample and the analyzer shows: 4 mmol/l, do you know which “liter” it is talking about? Is it liters body content? Liters of blood? Let’s find out.
In lactate testing, the mmol per liter is showing you a concentration of lactate. As always when looking at a concentration, both the solute and the solvent are important.
Imagine your smallest athlete riding a stationary bike at 200 watts. The leg muscles produce lactate – and you measure the lactate concentration with a blood lactate analyzer: 4 mmol/l.
Now imagine we could put the exact same leg muscles into another – in this case larger athlete. We then ask the athlete to ride at the exact same intensity. Results? You’ll see a blood lactate concentration below 4 mmol/l. Simply because the athlete is larger and the lactate will dilute in a larger space.
In other words: the exact same muscles produce the exact same amount of lactate, but you will measure a (totally) different blood lactate concentration.
This is not only the case when comparing lactate concentrations between individuals with a different body composition, but also when comparing lactate results within an individual who is changing body composition (e.g. losing weight, increasing muscle mass etc.)!
Conclusion: if you’re working with lactate measurements and you want to compare results over time (within an individual) or between individuals, you need to know more about body composition. Specifically, you want to know more about the lactate dilution space.
To make all this information actionable, we need to know what determines lactate dilution space and how to measure it.
Since lactate is water-soluble, it can dilute/exist in parts of the body that contain water (like the blood where it often gets measured).
The next question is: how to measure body water content and convert it into lactate dilution space.
Now we know lactate exists in parts of the body that contain water, we want to understand something about the amount of water in an individual body.
Although there are measurement tools that measure body water content, it’s often easier to measure or estimate body fat. Some athletes may even have a body fat scale at home. To go from body fat to a fairly accurate estimation of body water is easy, although you need to take gender into account.
INSCYD uses different default values for lactate distribution space for males and female.
It goes without saying that the body composition of men and women are different. To give one example: on average, women have a higher body fat percentage than men. This decreases lactate dilution space, since lactate does not dilute in fat.
Knowing this, you should think about the use of conventional lactate profile concepts such as D-Max, 4 mmol/l etc. in female athletes. All those concepts have been developed and validated only in males.
INSCYD is probably the only software for performance analysis out there which takes gender into account. We hope this is the trigger for female cyclists around the world to start questioning their current methods of performance analysis. We’re happy to say this was one of the reasons why professional women’s cycling team CANYON//SRAM partnered with INSCYD.
Tenille Hoogland is the founder and Head Coach of Elements Sports Coaching. She is committed to empowering female athletes to fulfill their athletic goals and play to their best. She does this through one to one and group coaching (Project 51).
“As a professional triathlete, power to weight ratio was drilled into my head. I wanted to be lighter so I trained harder. I ate less. I got injured. With INSCYD, coaches can do so much better to support the health of their athletes and ultimately their performance. We can train with our unique physiology.
Understanding body composition and lactate concentration is an important part of exercise prescription not only because we can better identify the intensity of training intervals but because we can identify how long (or short!) it will take the athlete to recover. This means more quality work that gets you to your goals – body composition change, personal bests or just having more fun on epic adventures.
INSCYD has changed the game for athletes and coaches. If you want to save time and effort to play to your best it only makes sense to train with your body. Take out guess work. You are not the same as everyone else.”
The INSCYD software will share more body composition information in the report. To name a few:
If you are eager to learn more about scheduling a Free Demo Call on your language to explore more.
Your VO2max tells you how fast your muscles can use oxygen in milliliters per minute. Often VO2max values are relative to body weight: ml/min/kg. As a result, weight affects VO2max and weight loss helps to increase VO2max.
If an athlete is twice as heavy, he/she needs to transport twice as much oxygen to the muscles to get the same relative VO2max. If the heavy athlete would have twice as much muscle mass, then this would make sense, because that additional muscle mass needs oxygen.
However, often additional weight is a mix of additional muscle mass, fat mass, bone mass etc. That’s why some researchers suggest relative VO2max should be based on lean body mass, not total body mass. After all, fat doesn’t need oxygen.
This scientific suggestion makes clear that it’s important to take body composition (beyond weight) into account when looking at VO2max numbers, regardless of whether you’re using absolute or relative VO2max.
One final note on body composition and VO2max. Although additional fat decreases the relative VO2max from a calculation point of view, science shows that: “fatness and excess body weight do not necessarily imply a reduced ability to maximally consume oxygen”.
Understanding VO2max in relation to total body weight offers valuable insights, but to truly optimize performance strategies, considering VO2max relative to lean body mass is crucial. Lean body mass, essentially the weight of one’s body minus the fat, is metabolically active and directly involved in the production of energy during exercise. This distinction is vital because it acknowledges that not all body weight contributes equally to oxygen utilization and energy production.
By focusing on VO2max values adjusted for lean body mass, coaches and athletes can gain a more accurate measure of potential for improving VO2max per kg of body weight. This approach allows for more personalized training programs that can precisely target improvements in aerobic capacity, ensuring that athletes are not merely losing weight, but enhancing their true performance potential.
INSCYD considers both total and lean body mass in performance testing, offering a more nuanced understanding of an athlete’s aerobic capabilities and how to effectively enhance them.
We already talked about the effect of body composition on lactate concentration and therefore lactate testing. So when assessing the lactate threshold or FTP, you should take body composition (beyond weight) into account.
Similar to VO2max, the Functional Threshold Power (FTP) is often divided by bodyweight into a weight-to-power ratio (watt/kg). The idea is that the higher the bodyweight, the higher the FTP should be to perform at a similar level. This makes sense both from a weight-carrying perspective when climbing and from an aerodynamic perspective (although to a lesser extent).
Again we see that body composition is an important factor when interpreting FTP values. Not only because body weight directly affects FTP in watts/kg, but also because it matters where this mass is coming from. Not all additional weight is bad.
As you can imagine, mure muscle mass could actually lead to a better performance, while a higher fat percentage may not. Either way, knowing your current body composition and tracking it over time is important in analyzing performance and performance testing results.
Understanding the intricate details of body composition and its impact on performance is not just beneficial; it’s essential. Traditional methods of assessing performance often overlook the critical role of body composition, leading to generalized training programs that may not cater to an athlete’s unique physiological needs.
This is where INSCYD steps in, offering a groundbreaking approach to performance analysis that integrates body composition into the equation for truly personalized training strategies.
Don’t let traditional performance testing methods limit your potential. Embrace the future of sports science with INSCYD’s advanced analytics. Whether you’re a coach looking to elevate your athletes’ performance or a lab seeking to offer cutting-edge analysis, INSCYD is your partner in achieving excellence.
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Salenstein, Switzerland. September 26th. INSCYD — the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
The Belgian Triathlon Team Mixed Relay won the Olympic qualifier in Lisbon. As a result, they will compete in the Tokyo Olympics on July 31. What is their formula for success and how do they use INSCYD to create race winning training programs? Read it in this blog. ABOUT THE TRIATHLON MIXED TEAM RELAY Triathlon…
Werden ChatGPT und andere KI-Tools den menschliche Coach ersetzen? Hier sind 3 Möglichkeiten, wie man neue, innovative Technologien nutzen kann und sich gleichzeitig unersetzlich macht. Facebook Twitter LinkedIn Reddit Email Trainerwissen vs. ChatGPT Bevor wir uns mit den spezifischen Coaching-Qualitäten von ChatGPT befassen können, ist es wichtig zu verstehen, woher es sein Wissen bezieht. Laut…
INSCYD is 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…
Body composition in performance testing: stop ignoring it Body composition is highly important in athletic performance and performance testing. Although often ignored, body composition goes beyond weight and body fat. In lactate testing for instance, concentrations are expressed in mmol lactate per liter (mmol/L). But do you know which “liter” it is about? Let’s dive…
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:…
The way training zones are determined and used hasn’t changed for decades, as if nothing happened in sport science lately. It’s time to throw them out of the window and start creating training zones that actually matter. Let’s start right away. TRAINING ZONES MOST COACHES USE – AND WHY IT’S TIME FOR A CHANGE Currently,…
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 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.…
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…
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…
You’ve been told you need to train 15, 18 or even 20 hours a week to qualify for the Ironman World Championships. You’ve been told that you had to want it so badly that you had to devote your entire life to it – let alone your family and professional commitments. And although yes, the task is…
When Mika Luoto – coaching monitor of the Finnish Triathlon Association – heard about INSCYD years ago, he was very skeptical. Will it add value? Is their field test without any lactate or oxygen measurement reliable? In this interview he explains how comparing his own lab test results with INSCYD results convinced him to work…
Improving running economy is probably the most efficient way to shave off minutes from your 10k or (half) marathon time. At the same time, it’s an overlooked metric that is often wrongly measured. That’s why it’s time for a change! This comprehensive guide covers everything you need to know about running economy (RE): from theory…
“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…
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!
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…
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…
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…
Are 40-20’s (40s ON 20s OFF) the best work to rest ratios in HIIT intervals? Or should you consider 30-30 Billat intervals? Both are common in endurance sports like cycling and running, and recent scientific literature shows why. Continue reading to learn more about work-to-rest ratios in HIIT training. Spread the knowledge! Share this article…
Join Benjamin Tilus, National Champion Coach and Founder of XLR8 Performance Lab, as he demystifies the art of race preparation with the revolutionary “hourglass” model. This transformative approach has been pivotal in securing the US National title and has the potential to redefine endurance training across sports. Join us for this transformative session and equip…
Aya Sinay has raced as a triathlete in IRONMAN Kona (Hawaii) twice and has been a successful triathlete coach for over 10 years. In this article, she shares 3 important tips that all triathlete coaches should read. Get ready to boost your athletes’ performance and your coaching business. Spread the knowledge! Share this article with…
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…
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…
Salenstein, Switzerland. June 3rd 2020 . INSCYD and Belgian Cycling have just signed four-year cooperation agreement. This partnership includes all divisions of the national cycling association, i.e., INSCYD will support the disciplines road cycling, mountain biking, cyclocross, BMX and track cycling in their pursuit of maximum performance. Expert education for coaches After a several months long…
Peak and fade intervals are a key component in the training regimens of elite athletes. These Peak and Fade Intervals start at a very high intensity and gradually decrease, offering a unique approach to training. This article not only delves into the science behind Peak and Fade Intervals but also covers pre-loaded intervals, another effective…
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…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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…
This webinar will teach you how to use a holistic approach, utilising biomechanics, aerodynamics, training and nutrition to tremendously increase the performance of a triathlete in no time. Learn how to use real world biomechanical analysis, nutrition strategies and efficient training programs to maximize value of your coaching and bike fitting service. High Performance Expert…
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.…
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…
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. By Loek Vossen Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper…
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
In this 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…
(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.…
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…
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.…
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…
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…
Discover how to measure VO2max without visiting a professional lab, utilizing field tests, sports watches, or online calculators. This article explains different ways to measure your VO2max without requiring expensive lab equipment. Let’s explore these methods and their precision in calculating your VO2 max. Image: INSCYD Partner COSMED Spread the knowledge! Share this article with…
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
High-Intensity Interval Training, or HIIT is a popular training method among athletes, including cyclists and runners, who want to make the most of their training time. In this article, we bring you the top 5 HIIT workouts for endurance athletes and guide you on choosing the training methods that suit your needs the best. By…
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…
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…
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…
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…
In the previous blog we talked about the importance of knowing fundamental running metrics like VO2max, VLamax, Fat combustion and Carbohydrate combustion. We saw how knowing those metrics makes you a faster runner instantaneously. In this blog we’ll show you how knowing your lactate accumulation and recovery will optimize interval training. How VO2max and VLamax…
In this blog, Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) explains how she translates INSCYD data into specific nutrition advice. After all, who knows better how to use INSCYD than an INSCYD user? Translating INSCYD insights into specific nutrition advice With INSCYD, I have clear and specific data to support and justify…
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…
In this partner webinar with Azum, Sebastian Weber talks about creating efficient and effective training plans. Theoretical basics are linked with application examples from practice. Agenda Differentiating primary and secondary goals Timing, timing, timing: how long, how often, how many repetitions? Periodization & Structure: introduction use of macro-nutrients to make informed decisions about training &…
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…
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*.…
Lactate accumulation & recovery Accumulation of lactate is associated with fatigue and time to exhaustion during hard exercise. The time an athlete needs to recover from such an accumulation and the intensity he or she can handle during this are crucial for success in some sports like cycling and football. Furthermore knowledge about accumulation and…
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…
A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of …
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…
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…
INSCYD is the most advanced software tool to analyze physiological performance in athletes. INSCYD enables coaches to create highly individual and laser focused training programs. INSCYD gives you access to metrics otherwise only available to elite trainers and high-end institutes – such as the only tool to provide maximum glycolytic power (VLamax) for any kind…
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is the little brother of LT2 or anaerobic threshold. LT1 may not get as much attention as LT2, but it’s still a key ingredient of famous cycling, running, and triathlon training methods. This includes Polarized training, Pyramidal training and the Norwegian Method. This article…
Since august 2020 we proudly work together with Eden Reforestation Projects. For every INSCYD test sold, we plant a tree! By doing so, we try to support the re-forestation of our planet. We are happy to announce we planted over 2500 trees since we started this collaboration.
This webinar covers everything you need to know about swimming performance tests. From the test (protocol) itself, to the results and application. Alexander Törpel (Head of Diagnostics – German Swimming Federation) talks about the application of test results in training. You’ll get unique insights into the (longitudinal) development of performance metrics, of 2 Professional National…
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…
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…
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…
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…
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…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
This article talks about the differences between a training platform like TrainingPeaks and INSCYD performance software. We also show how teams like Alpecin-Deceuninck combine both tools to prepare their pro athletes for key races. *Although we compare INSCYD with TrainingPeaks, the same is true for other training platforms like Today’s Plan, AZUM, etc. Prefer watching…
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…
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…
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…
The last weeks prior to an important race event are crucial. Use the wrong training strategy, and all the hard work is lost. Manage your training the right way and you’ll boost your performance by a few percent. In this use case, Benjamin Tilus, National Champion Coach and Founder of XLR8 Performance Lab, shares how to…
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…
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…
With the arrival of affordable running power meters like Stryd, power has become an important metric in running over the past years. Now it’s time to unlock the power of your running power meter. Previously, power was only a number expressing your output. Today INSCYD links this running power to your individual physiology. The result:…
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,…
Exercise Physiologist Tero Joutsen, PhD, rideson the treadmill during a 30min constant load test – the gold standard for validation of the maximum lactate steady state (AKA anaerobic threshold / FTP) Advertising claims are often designed to make more out of products than they actually are. INSCYD’s Power-Performance Decoder (PPD) software doesn’t have a claim.…
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…
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