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 into the key elements of athletic body composition that determine performance and affect performance testing.
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Body composition and athletic performance

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.
Test body composition
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.

Body fat percentage
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.
Body fat calculator without measurements
Calculate your body fat without calipers or body fat scales. Use this body fat calculator:
Body Fat Calculator
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Body Fat Calculator
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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 for performance
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 |
Body composition in lactate testing

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.
What determines 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.
How to measure 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.
Body composition difference between male 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.
INSCYD Coach about: Body composition

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.”
Additional body composition information
The INSCYD software will share more body composition information in the report. To name a few:
- Available glycogen – depending on your sport
- Active muscle mass – depending on your sport
- Body Mass Index (BMI)
If you are eager to learn more about scheduling a Free Demo Call on your language to explore more.

Body composition and VO2max
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.
Body composition and FTP
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.
The Ultimate Solution for Precision Performance Analysis

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.
- Comprehensive Analysis: INSCYD goes beyond traditional metrics like VO2max and FTP, incorporating body composition to provide a holistic view of an athlete’s performance capabilities.
- Gender-Specific Insights: Recognizing the differences in body composition between males and females, INSCYD offers customized analysis, ensuring accurate and effective performance strategies for all athletes.
- Elevate Performance: By integrating body composition into performance analysis, INSCYD helps coaches and labs optimize training, improve recovery, and achieve their personal bests.
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.
Book Your Free INSCYD Demo Today and Experience the Revolution in Performance Analysis. See firsthand how INSCYD’s precision analytics can transform your approach to training and unlock the full potential of your athletes.

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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…
FatMax: definition, training (zone) and exercise test
FatMax: definition, training (zone) and exercise test Whether you like cycling, running or any other endurance exercise: knowing your FatMax zone will enable you to train your fat oxidation and boost your endurance performance. This blog contains everything you need to know about FatMax. From theory to practical application. Let’s dive right into it! WHAT…
Part 2. Metrics all Runners should know: Lactate accumulation and Recovery
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…
The Ultimate Guide to Zone 4 Training (Threshold Training): Science, Strategy, and Application
Zone 4 training, also known as threshold training, is used by the world’s best triathletes and marathon runners. But the true training effect of zone 4 training is not as straightforward as many coaches and athletes think. This article covers the science and practical applications of zone 4 training. Spread the knowledge! Share this article…
[Webinar] Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy
DATE: 29 January | 7:00 PM CESt Journey to Paralympic Gold: USA Triathlon Coach Parker Spencer’s Strategy arrow-icon-down SEE INSCYD IN ACTION arrow-icon-down Download Free Guide About the Webinar: Success at the highest level requires more than just hard work—it demands precision, data, and a strategic approach. In this exclusive webinar, Coach Parker Spencer and…
Lactate Testing in Cycling: 3 Critical Insights Most Coaches and Labs Are Still Missing
You know the protocol by heart. The cyclist clips in, settles in position and starts pedaling through an incremental test. You draw blood at each stage, track lactate levels, and chart the curve. Soon enough, you’ve got the classic profile: power vs. lactate concentration. From there, you estimate thresholds, prescribe training zones, and maybe even…
How Peak and Fade (Pre Loaded) Intervals Can Boost Athletic Performance
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…
Runners underperform due to hidden potential
Too many runners are underperforming because they don’t know what they are capable of. In this article, we boost your confidence, by showing you exactly how to find out what you’re already able to accomplish. More importantly: we discover precisely what you need to work on in training to increase performance even further. Let’s get…
VLamax: Elite Coaches Secret Weapon
VLamax: Elite Coaches Secret Weapon Are you a cyclist looking to sprint faster than Wout van Aert? Or a triathlete dreaming of racing with Jan Frodeno at the next Ironman World Championships? These may be hard goals, but a good way to start working towards them is to understand a very important metric of human…
5 Iconic High-Intensity Interval Training (HIIT) Workouts For Endurance Athletes
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…
How to improve triathlon swim start
Triathlons are not won while swimming, but can easily be lost in the swim. By understanding your athlete’s physiological response, you learn how to tackle the swim and what to do in training. This boosts confidence and performance, which unlocks race benefits you and your athletes never knew existed. BONUS: Olympic Triathlon Paris use case.…
Most Common Pitfalls in Determining Lactate Threshold 1 (LT1)—and How to Avoid Them
If you’ve worked with endurance athletes or run tests in a performance lab, you’ve likely come across Lactate Threshold 1 (LT1). In this article, we’ll delve into LT1 by unpacking the most common misconceptions and pitfalls about it and how to avoid them. Plus, don’t miss the video where Sebastian Weber explains these common mistakes…
Anaerobic threshold (FTP): why you might be overthinking it
How many times have you looked at your power meter or heart rate monitor and wondered if you were going too far above your threshold? Although it is reasonable not to kill yourself ‘just because’ when you’re out training and racing, you might be surprised by how little you actually know about one of the…
Wout van Aert reveals his secret: how to switch from cyclocross to road cycling
Cyclocross heroes seem to dominate in road cycling. How do cyclists like Thomas Pidcock, Wout van Aert and Mathieu van der Poel make the switch from a 60-minute cyclocross race to a 6-hour road race? In this blog, Wout van Aert – coached using INSCYD since 2017 – reveals his secret! In cyclocross, it is…
[WEBINAR] THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION
THE PHYSIOLOGY BEHIND WINNING THE TOUR DE FRANCE: FROM DATA TO ACTION Exclusive webinar revealing the physiological secrets of Tour de France champions. Learn how to interpret and apply metabolic data to elevate training, boost performance, and develop winning talent. arrow-icon-down Learn more about INSCYD No More Guessing! Get a 360° Metabolic Profile of Athletes…
How to Set up Efficient Athlete Training Programs
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 &…
5 Training Tips to Decrease VLamax
Want to reduce your VLamax so you burn less carbohydrates and increase your anaerobic threshold? Here are 5 training tips on how to decrease VLamax, talking about: training intensity, frequency and nutrition! PS you can also download the tips in PDF. Having a high VLamax will make you go faster in any sprint or attack*.…
From Power to Physiology: the mechanics of the Power-Performance Decoder
Power output recorded in training and racing isn’t separated from the physiology of the athlete. In fact, the power output one sees on his powermeter are actually created by the physiology of the athlete. INSCYD’s Power-Performance Decoder (PPD) is the first tool ever to combine field- and lab data, it enables coaches to see,…
What is INSCYD
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…
How to Train & Run Your Best 5K: 3 Steps for Beginners and Pros
If you’re looking to run your best 5K race, National and State Champion coach Benjamin Tilus has a secret recipe for both beginners and professional runners. Follow these 3 steps to improve your performance and win your next race. Whether you’re a runner or a coach, this comprehensive guide to 5k race training is packed with valuable…
One test = One tree!
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.
Mastering Nutrition Utilizing INSCYD
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…
Does the anaerobic threshold really occur at 4 mmol/l blood lactate?
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper understanding of lactate…
3 Key Metrics Athletes Want to Know: How to Collect and Use Them
As a sports performance coach, you’re well-versed in creating training plans and guiding your athletes to success. However, are you providing them with the metrics they truly crave? Our survey revealed that athletes are highly interested in 3 specific metrics, which most coaches often overlook. Here are these 3 metrics, along with tips on how…
5 Important Performance Metrics for Healthspan & Longevity—and How to Measure Them
More and more people are waking up to a powerful truth: longevity isn’t just about living longer—it’s about living better. Staying active, sharp, and independent deep into old age has become a personal mission for millions. But slowing aging or wanting to age well is not the same as knowing how. And while fitness trackers,…
How INSCYD Empowers Small-Scale Coaches & Amateur Athletes
INSCYD is known for its partnerships with national federations and professional teams. However, small-scale (one-man) coaching businesses and their amateur athletes can also significantly benefit from INSCYD. This article covers common reasons why (part-time) coaches are hesitant, but extremely successful once they start using INSCYD. Consider a typical athlete who trains slightly more than 5…
Eli Iserbyt shares his INSCYD insights
“While everyone is obsessed with power data, INSCYD enables me to go beyond the superficial and understand my body better.” Cyclocross professional Eli Iserbyt shares what he learned from INSCYD and how he puts this into practice. Cyclocross professional Eli Iserbyt shares his INSCYD experience (photo: PhotopressBE) What triggers a 6x Belgian champion, 3x European…
INSCYD PARTNERS WITH VELOCITY
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
Polarized training vs Pyramidal training – Which Method Suits For Your Athlete?
Polarized training began as an observation of how elite endurance athletes train: 80% at low intensity, 20% at high intensity. But is polarized training better than pyramidal training for you? Let’s find out! Knowledge is power in the world of athletic training. By sharing this comprehensive article on polarized and pyramidal training, you’re empowering your…
Swimming performance: test protocols & most valued results
In this webinar, we share which performance metrics make the difference in swimming, how you can measure those and how you put them into practice. Watch the webinar: Agenda timestamps: [01:29] Physiological testing in swimming: which metrics are of interest? [02:40] VO2max – Maximum aerobic performance. How to test VO2max without measuring it during the…
How to start using INSCYD
Whether you are an athlete, a coach, a national federation or a lab: starting to use INSCYD is easy and affordable. In this blog we briefly sum up what is necessary to join INSCYD. You are an athlete? Read how you can schedule your first INSCYD test! You are a coach or lab? Read what…
3 Reasons Why Every Coach And Athlete Should Use Performance Testing
Are you looking for a way to boost your performance as a coach or athlete? Then you need to consider performance testing. In this article, we’ll cover the top 3 reasons why the best coaches use metabolic testing, whether you’re working with a professional or amateur athlete. What is performance testing? Before we dive into…
Breaking 5: overcoming the bike split barrier in IRONMAN
McCutchen going sub-5 and improving his Ironman bike split by more than 10 minutes in just 12 months Going sub-5 for the bike leg of an Ironman is a true milestone. Getting even faster after this benchmark is clearly harder, but not impossible. Just look at age–grouper Matthew McCutchen (47) from Aliso Viejo, California. McCutchen…
Webinar: Mistakes you need to avoid when using a training method | INSCYD X AZUM
Join Sebastian Weber, Founder of INSCYD, and Reinout Van Schuylenbergh, an esteemed coach with over 30 years of experience in endurance sports, as they impart invaluable knowledge on leveraging state-of-the-art training methods to maximize your endurance training. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
Breaking 7 at “La Marmotte” – with INSCYD
Henrik Kraglund on his way to break the 7-hour mark at La Marmotte 2019 There are several badges of honour in the world of endurance sports. For some, it is running a marathon in less than three hours, or qualifying for the Ironman World Championships. For pure cyclists, on the other hand, it can be…
Can this Junior (VO2max: 96.7) beat a Tour de France winner?
The highest VO2max ever recorded is by Junior World Champion Oskar Svendsen. He scored a whopping 96.7 ml/min/kg. Could he beat a multiple Tour de France winner? A recent scientific study by Dr Reinout Van Schuylenbergh answers this question, using the INSCYD software. The results will surprise you. If you are coaching or testing athletes,…
The physiology behind Grace Brown’s Olympic gold medal
Olympic gold medal winners are physiological outliers per definition. But what truly sets these elite athletes apart from others? In this article we dive into the metabolic profile of Grace Brown, who won the female individual time trial in Paris. The 32.4km course of the individual time trial (ITT) was virtually flat. As Italian’s national…
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…
Improve Your Metabolic Profile: Key Metrics & Strategies
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
INSCYD & Velocity Launch Fully Automated Physiological Testing Integration – Transforming Metabolic Assessments Into a Scalable Profit Center for Cycling and Triathlon Coaches
Industry-Leading Physiological Performance Analysis Meets Coach-Centric Virtual Training to Create Seamless, Profitable Testing Solution The surging popularity of virtual indoor cycling platforms has been driven by athletes seeking engaging, convenient training solutions. As these platforms evolved to capture athletes’ attention through gamification and social features, a critical gap emerged: the disconnect between entertainment, scientific training…
Should my Track and Field runner increase or decrease VLamax?
In our previous article about Why the best track and field running coaches look beyond VO2max, we talked about the importance of knowing your athlete’s anaerobic power (VLamax). We showed that having a too low VLamax can easily cost you more than 5 seconds in an 800m race, while a too high VLamax can cost…
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs
Ask Me Anything with Sebastian Weber: Live Q&A for Coaches & Labs arrow-icon-down Book Free demo arrow-icon-down download E-book About the Webinar: Eexclusive ‘Ask Me Anything’ session with Sebastian Weber, the founder of INSCYD and a world-renowned sports scientist. In this interactive session, Sebastian will answer any questions you have and provide valuable insights on…
Aerodynamics, Biomechanics & Metabolism – shaving off > 1h in IRONMAN
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…
How To Apply The Norwegian Method To Training
The Norwegian Training Method is gaining attention after the success of Gustav Iden and Kristian Blummenfelt in triathlon. In this blog post, you will learn how to apply the Norwegian Method in 3 simple steps to increase your triathlon performance. We will discuss the training philosophy, how to control intensity with lactate measurements, and the…
Case study: performance testing in Swimming
This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…
Using lactate in training to control fat metabolism
Here’s how lactate concentrations in training can help to control fat metabolism. We reveal the link between lactate and fat, talk about the lactate concentration at FatMax and explain why knowing an athlete’s lactate levels in training is crucial to control fat metabolism. BONUS: know your athlete’s lactate concentration without measuring it. The popularity of training at…
How mid distance running coaches use INSCYD – case study
INSCYD’er and short distance runner Vanessa Scaunet during the European Championships Indoor, Torun 2021. More and more running coaches use INSCYD to create better training programs and race pacing for their athletes. This blog covers the story of Vanessa Scaunet, who was able to switch her running goal from a 2k cross country to an…
The magic of cycling: a balanced VO2max and VLamax [Podcast]
In this podcast, Colby Pearce and Sebastian Weber talk about the magic of cycling: having a strong aerobic metabolism that burns the lactate, produced by the (anaerobic) glycolytic metabolism. Are you able to recover from repeated accelerations? Colby Pearce during the podcast: “The glycolytic metabolism produces lactate – and a well trained aerobic metabolism consumes…
[Webinar] Uncommon Strategies to Improve Triathlon Performance
Webinar Uncommon Strategies to Improve Triathlon Performance Effective but uncommon strategies to increase triathlon performance. Learn how to increase your swimming economy, optimize your carbohydrate intake, improve your running economy and more. arrow-icon-down Book a Free demo About the Webinar: Maximizing triathlon performance often involves complex training schedules and high-volume sessions, which may not be…
The Limitations of FTP-Based Zone 2 Training: Why It Fails Endurance Athletes
Over the past two decades, Functional Threshold Power (FTP) has become the cornerstone for determining training intensities and tracking performance progression in cycling, triathlon and endurance sports. At its core, FTP is an attempt to approximate the physiological phenomena of the maximal lactate steady state, which is usually derived from a lactate profile test. The…
How Power is Composed and Why This Matters
Yes, power has advantages over speed and heart rate. But if you want to fully exploit its potential, you need to know how your running or cycling power is composed. How much power is coming from the aerobic vs the anaerobic energy system? And which fuel source contributes most to your power output? In this…
How carbohydrate combustion determines pacing and fueling
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
How to Calculate and Measure VO2Max: Testing Outside a Lab
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…
Why FatMax is not the best endurance training intensity per se
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
Case study: performance testing in Cross-Country (XC) Skiing
This case study is about a National Cross-Country (XC) Skier who is not able to keep up with his teammate during training and racing. Field observations and lactate measurements seem to indicate he needs to improve his aerobic energy system, but this turns out to be a false assumption. COMPARING 2 CROSS COUNTRY SKI ATHLETES:…
The Ultimate Guide to Running Economy: How to Improve and Measure It
Improving running economy is probably the most efficient way to shave off minutes from your 10k or (half) marathon time. At the same time, it’s an overlooked metric that is often wrongly measured. That’s why it’s time for a change! This comprehensive guide covers everything you need to know about running economy (RE): from theory…
Success in XC Mountain Biking: How INSCYD Elevated an Athlete to World-Class Ranking
Mountain biking is significantly different from road cycling – you can’t just use the same training prescription. Elite coach Janis Musins reveals how he transformed Martin Blums from a rank around 50 to an impressive 11th place on the World XC ranking, using INSCYD performance software. Spread the knowledge! Share this article with your fellow…
Mastering the Monuments
Peter Sagen in Gent-Wevelgem 2018 The spring Classics season is already finished, a moment that always leaves cycling fans with a bit of sadness in their hearts. But for INSCYD and team BORA – hansgrohe the first quarter of the year has been a blast. Watching Peter Sagan winning his first Paris-Roubaix wearing the World…
Success with software: INSCYD becomes DSV partner for performance diagnostics.
Diagnostics national coach Alexander Törpel (m.) works with fellow coaches Norbert Warnatzsch (l.) and Bernd Berkhahn (r.) at the Magdeburg federal base in Magdeburg. Digitization is also inevitable in the sport of swimming. In the field of sports science, it is now advancing particularly quickly in Germany since Dr. Alexander Törpel was appointed national coach…
Why You Don’t get faster Threshold Intervals— And How Physiology Based Training can Fix it for You
For nearly two decades, many endurance coaches have relied on Functional Threshold Power (FTP) as the main tool for setting training intensities and measuring progress. This approach, originally intended to approximate the maximal lactate steady state (anaerobic threshold), caught on largely because establishing FTP doesn’t require laboratory-based lactate or gas-exchange testing—just a straightforward field assessment.…
Former Motorola pro (59) aims for hour record – using INSCYD
From 7-Eleven to Motorola to Saturn to INSCYD. Norman Alvis – retired Pro, multi-national champion and world record holder – has turned INSCYD to go beyond… Norman Alvis at Motorola (1994) vs Norman Alvis now Norman lives in Colorado Springs where he set a US Hour Record late in his pro career, 1997. The distance…
3 Things learned during the Workshop: Energy metabolism – and how to apply it
Sebastian Weber reently gave 2-day workshop in Munich about Energy metabolism diagnostics – and how to apply it in training. In attendance were national ski coaches looking to expanding their knowledge. The event was organized by INSCYD partner, the German Ski Association. Do you want to have an inside look at what the national coaches…
HIIT Training: Intensity based on %FTP and its shortcoming
For years, Functional Threshold Power (FTP) has served as the default method for setting training intensities in endurance sports. Appealing for its simplicity, FTP is derived from a relatively easy field test—bypassing complex lab procedures. Over time, widely adopted training frameworks tied specific “zones” to percentages of this single metric. One such framework defines Zone…
Eliud Kipchoge’s Physiology: Uncovering the Secrets Behind the INEOS 1:59 Marathon
When Eliud Kipchoge crossed the finish line at the INEOS 1:59 Challenge in Vienna, he not only completed a marathon in under two hours but also shattered a seemingly insurmountable human performance boundary. What made such a feat possible? We’ve delved into the potential physiology behind the 1:59 Challenge, and the findings are astounding… To…
Indoor vs Outdoor testing for Runners: Which is better?
Can you compare indoor lab tests with outdoor field test? The comprehensive results of a complete physiological assessment can help you to plan your training sessions and nutrition more effectively. It’s a necessity for elite runners and it’s even a good idea for recreational runners that are training for a specific time in an upcoming…
The serial Kona qualifier who trains 12 hour per week
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…
Individualize race preparation based on athlete’s unique metabolic profile
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…
Recovery Index: A Comprehensive Guide to Faster Recovery, Sharper Performance, and Sustainable Progress
In endurance training and competition— efforts can oscillate between high-intensity surges and low-intensity steady paces—an athlete’s ability to recover is a defining factor of repeated, high-quality performance. Whether you coach elite cyclists seeking to outlast the peloton in repeated breakaways or you lead a running club preparing for intervals, an informed approach to recovery during…
How to Create Highly Effective Interval Training: 4 Steps
Interval training is a highly effective way to improve your athlete’s performance, enabling to train at intensities that are too high to sustain for a long time. To create an effective interval training program, you need to consider the duration and intensity of both the interval and the recovery. In this step-by-step guide, we’ll show…
Part 1. Metrics all Runners should know: Fat & Carbohydrate utilization
It almost looks like a new running metric is introduced every day. This makes it easy to lose sight on the metrics that are important and fundamental. In this blog we don’t want to get lost in details like cadence, stride length and ground contact time. Instead, we are going to look at the big…
A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
Whether a VO2max of 50 is good depends on your age and gender. Moreover, while average VO2max values tell you something about your health, athletes should compare their VO2max with other athletes, not the general population. That’s why in this article we provide numerous VO2max comparison charts, based on age and gender, for both athletes…
INSCYD partners with Fast Talk Laboratories
Chris Case and Trevor Connor of Fast Talk Laboratories performing an INSCYD test Salenstein, Switzerland / Boulder, Colorado, USA At INSCYD we celebrate all our new partnerships, and this is one we cannot keep to ourselves. We are happy to announce our new partnership with Fast Talk Laboratories! About Fast Talk and Fast Talk Laboratories…
The Truth About Functional Threshold Power (FTP): Facts, Myths, Limitations and Alternatives
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 …
INSCYD launches a revolutionary Training Zone Builder
Are you still using training zones based on a percentage of FTP, Anaerobic threshold or fixed lactate concentrations? Do you get the feeling that two athletes training in the same zone don’t show the same adaptation to the same training? If this sounds familiar then it is time for a change! https://youtu.be/hZELSARsJtA With INSCYD’s new…
Double Olympian Brendan Reilly joins INSCYD
(Tägerwilen, Switzerland, 2nd September 2019) –Double Olympian Brendan Reilly joins INSCYD to develop partnerships with coaches and athletes worldwide INSCYD — the world’s most advanced software for performance analysis — has announced the appointment of double Olympian Brendan Reilly as its new Partnerships Manager. Reilly, who competed at Olympic level in high jumping for over…
Body composition in performance testing: stop ignoring it
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…
Why the best track and field running coaches look beyond VO2max
Are you still using Jack Daniels’ running formula to determine athlete VO2? Are VO2max and anaerobic threshold the only metrics that you test for? Is your high VO2 athlete not winning all races? Then this article gives you the missing piece of the puzzle! Ben Tilus, National and State Champion coach in track and field…
Talent Development Using INSCYD: Insights from Champion Team
Team Sportforum has one mission: to become the best amateur cycling team in Germany. Head of Performance, Luke Derksen, shares how they use INSCYD for talent identification, progress monitoring, predicting future performances and deciding on race strategies. Image: INSCYD Partner Team Sportforum About Team Sportforum Our mission is to become the best amateur cycling team in…
Implement INSCYD data in everyday training, by using AZUM
INSCYD users have a clear advantage over their opponents who still work with conventional performance diagnostics. To make the most out of this (metabolic) data, AZUM developed a platform that enables coaches to implement INSCYD data in everyday training. This makes impractical Excel tables or inaccurate training zones a thing of the past. Here are…
Use case: INSCYD x Running with (Stryd) power
In this use case, coach and sport scientist Florian Heck shares how he and his runners benefit from combining INSCYD software with (STRYD) running power data. Trail runner Josef. Source: Sportograf Florian Heck, coach and managing director at KickAss Sports, shares his story about testing and coaching an experienced trail runner, using INSCYD and STRYD.…
Triathlon Pacing and Fueling Guide to Improve Race Day Performance
You invested many training hours and money in your next IRONMAN triathlon. You sacrificed social and family life. On race day, you hope all comes together. But how can you be sure? Read this article to prevent hitting the wall or underperform. Learn exactly when to accelerate, recover, eat and drink. Are you ready for…
Create A Nutrition Plan For Training And Racing
In this post you learn 5 actionable steps to create a nutrition plan for training and racing. In fact, this is the exact process that partners like Alpecin-Deceuninck Cycling Team and the Belgium Triathlon Federation use to create a fueling plan. So if you want to know what and how much you should eat during training and…
Clock Work Marathon Pacing using fat – and carbohydrate combustion rates
Bernat Xamena after his sub-3h Marathon success Do you want to run a marathon in under three hours? Easy: you only need to run those 42.195 km (26.2 miles) at an average pace of 4:15 per km and smash it in 2 hours and 59 minutes. Of course, it’s not quite that simple: your body…
How to Increase VO2Max: Techniques to Improve Performance
Increasing VO2max can be easy at first, but becomes challenging when you already have a decent training history. In this article we talk about all the advanced methods that improve VO2max. From training to nutrition. We also cover how to overcome a plateau in VO2max and common mistakes to avoid when trying to increase VO2max.…
Go Long, Ultra Long, With INSCYD
Want to race or run super long races, like the Race Across America, Cape Epic, Dirty Kanza or the Transcontinental? We’ve got you covered! As Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) says: “During a 4-hour ride, you can underfuel and get away with it. However, during a 48-hour event, it’s essential…
Using metabolic profiling to streamline training programs
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 training programs The Presenter Dan Lorang is one of the most successful…
INSCYD test: protocol, results, cost and more.
This article covers everything you need to know about the INSCYD testing protocols, test results, testing cost and many more. Let’s start by addressing a common misunderstanding. Image: INSCYD partner Triathlon Training Academy Before we can dive into the INSCYD test, we have to understand what INSCYD is. INSCYD is a software tool that allows…
Measuring Energy Demand in Swimming using simple Pool Tests
In this webinar we show how to measure the energy cost at a given swimming speed, using simple testing in the pool. About the webinar The energy cost at a given speed is decisive for the race performance in swimming. The methods shown in this webinar are all based on peer reviewed scientific publications. We…
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…
[Webinar] VLamax: how to measure using submaximal efforts
DATE: 16 October | 5:00 PM CEST VLamax: how to measure using submaximal efforts Explore a new method to measure VLamax using submaximal efforts. This approach offers an alternative to traditional sprint-based methods by addressing key challenges, making it practical and reliable for coaches and performance labs. arrow-icon-down Book a Free demo arrow-icon-down download whitepaper…
Successfully Coaching Athletes Towards Ironman Hawaii Qualification – Case Study
Olympian and former professional triathlete, Jean-Christophe Guinchard, shares his 35 years of experience in coaching. He is the co-founder of JC Sports Coaching and a member of Sansego Tri club, a group of high-level coaches working together to provide the best for athletes. Today, he coaches 42 athletes, including triathletes and trail runners, and is…
Muscle Glycogen and Exercise: all you need to know
Muscle Glycogen and Exercise: all you need to know Glycogen is the most important energy substrate during exercise, especially at higher intensities. Since most races require such high intensities, glycogen is important to every athlete who wants to be strong, fast and become a winner. Regardless of the intensity at which you exercise, at some…
Science of VO2max Intervals: A Comprehensive Guide for Endurance Performance
VO2max intervals are a type of HIIT training that specifically aim to improve aerobic power (VO2max). Although many workouts increase VO2max aerobic power, VO2max intervals are often considered to last about 5 minutes. But why? Here’s how to create individually tailored VO2max intervals that work best for you. Spread the knowledge! Share this article with…
Two-Time Olympic athlete Brijesh Lawrence joins team INSCYD
As the INSCYD community grows, so does our team. We are happy to welcome track and field sprint expert, Brijesh Lawrence OLY. Introduction Brijesh Lawrence OLY Brijesh started running when he was 5, but noticed his Olympic potential when he studied at Doane University. He soon became a 100m & 200m specialist, winning a bronze…
The Physiology Behind Power-Duration Curves
Power vs. Duration respectively Speed vs. Duration analysis has a long history in sport science.Power-Duration relationships have become very popular and also very useful in managing training & performance in endurance sports – particularly in cycling. It provides a relatively easy way to get an idea of the performance of an athlete. Watch the webinar:…
Why you should – or shouldn’t base training intensities on anaerobic threshold / FTP
In this webinar we are going to take a close look at using anaerobic threshold / FTP for prescribing training intensities. What might be the possible limitations and most common errors in using anaerobic threshold / FTP as the sole performance benchmark? Watch the webinar: Agenda: The physiological definition of anaerobic threshold Intensity in competition…
[Webinar] Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results
Profile-Based Training: Tailoring Strategy to Athlete Profiles for Peak Results Case Study with National Champions Discover how to use data-driven, profile-based training to achieve peak performance. In this exclusive webinar, Ben Tilus, National and State Champion coach, will share real case studies of three national champions, revealing how to tailor training strategies based on individual…
Webinar: Swimming Performance Test, Application in Training and Case Study
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…
Mesics vs INSCYD: The Best Software For Lactate Tests
Not sure which software to use for analyzing lactate tests in your human performance lab? Checkout this comparison between Mesics (LC lactate) vs INSCYD, and decide which tool fits your lactate- and spiroergometry diagnostics lab best. To prevent confusion: Mesics is the company name. Their product is called Winlactat. Soon the product name will change…
[Webinar] Creating individual physiology based Winter Training: From Data to Tailored Programs
Webinar X Creating individual physiology based Winter Training: From Data to Tailored Programs Prepare your athletes for success with winter training programs built from real physiological insights. Learn how to create tailored strategies that enhance off-season performance and drive results. Book A Free Demo Download Free E-Book About the Webinar: Winter is the perfect time…
SHaRK: the Belgium role model for developing young swimmers
Sometimes you need that extra advantage to win against your competitors. Sometimes you want to teach your team the intricacy of human physiology. And sometimes you just want to develop your squad and bring the youngsters to an elite level. It doesn’t matter what your goal is: INSCYD will help you to achieve it. The…
Empowering German Swimming: INSCYD and German Swimming Federation Extend Successful Partnership
The German Swimming Federation (Deutscher Schwimm-Verband, DSV) and INSCYD have announced the extension of their successful partnership, a collaboration that has already led to groundbreaking results for German swimming on the world stage. By combining physiology-driven insights with tailored training protocols, INSCYD’s software has been instrumental in shaping the Federation’s athletes for top-tier performance—and the…
It’s Never Too Late to Start Cycling and Qualify for Kona – if You Use INSCYD
Salim Mohammned getting an INSCYD test done by Jo Spindler Hard work will always beat talent (if talent is not trained). But if you’ve got a good set of genes and a strong work ethic, then you’re on the road to success.And that is true at any given phase in life. Just take Salim Mohammed,…
How Time-Crunched Amateur Athletes Benefit from INSCYD
In collaboration with renowned coach Frank Pike, we share why and how recreational athletes and age groupers benefit from using INSCYD. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence. Facebook Twitter LinkedIn Reddit Email The challenge of…
Double Your Athlete Coaching & Testing Business in 4 Months: Tips from Toll Tollmahawk
One-man coach Toll Tollmahawk more than doubled his athlete coaching and testing business in just 4 months. In this article he shares how he did this, via 3 actionable tips. Toll Tollmahawk My need to better understand it kick started my business Tollmahawk Plus. My goal is to enable all athletes – whether they are professionals, weekend…
INSCYD integrates Heart Rate in Training Zones
We are happy to announce that from now on, heart rate is integrated into our training zones. That means you can now describe a FatMax training zone – or any other training zone – based on heart rate. Image: INSCYD partner Triathlon Training Academy In the past, INSCYD training zones were described based on speed…
Stop using old-fashioned Training Zones – instead try this
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,…
Running power: how to add physiological meaning to it
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:…
Finnish Triathlon Association coach Mika Luoto talks INSCYD
https://youtu.be/Tl8OCWf-3YI When Mika Luoto – coaching monitor of the Finnish Triathlon Association – heard about INSCYD years ago, he was very skeptical. Will it add value? Is their field test without any lactate or oxygen measurement reliable? In this interview he explains how comparing his own lab test results with INSCYD results convinced him to…
INSCYD partners up with cycling team Corendon-Circus for 2020 season
Salenstein, Switzerland. September 26th. INSCYD — the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
USA Triathlon Project Podium and INSCYD: Charting the Course for Olympic Triumph
In the quest for Olympic glory, USA Triathlon’s Project Podium has partnered with INSCYD, a leader in exercise physiology analytics, to revolutionize the training of America’s top young male triathletes. Head Coach Parker Spencer shares insights into this groundbreaking collaboration, aiming to turn potential into podiums at the 2028 Los Angeles Olympics. Watch Parker Spencer…
Zone 2 Training: Benefits, Science, and How-To Guide
Zone 2 training is promoted as your go-to training intensity, whether you’re a professional athlete or simply looking for exercise health benefits. Zone 2 training gained popularity when the coach of Tour de France winner Tadej Pogačar revealed that his athlete spends 80% of the training days in zone 2. In this article we talk…
Tabata Workout: The King of HIIT Training
Tabata workouts, a type of high-intensity interval training (HIIT), are named after Dr. Izumi Tabata, who compared the effects of these intervals to moderate-intensity endurance training in a scientific publication (1996). The original Tabata workout only takes 4 minutes and boosts your VO2max and anaerobic capacity. Check out our in-depth guide on understanding and improving your VO2max.…
Lactate accumulation & recovery
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…
TrainingPeaks vs INSCYD
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…
SEG RACING ACADEMY PARTNERS UP WITH INSCYD
(Tägerwilen, Switzerland, 8 March 2019) – INSCYD, the world’s most advanced software for performance analysis, and SEG Racing Academy partnered up for the next three years. Talent Support & Identification SEG Racing Academy is an U23 development team that competes at continental level with the aim of educating and developing riders to the next step.…