Lactate threshold 1 (LT1) – also known as the aerobic threshold – is not to be confused with LT2 or anaerobic threshold, as LT1 occurs at a lower exercise intensity. LT1 may not get as much attention as LT2, but it’s still a popular ingredient of famous cycling, running, and triathlon training methods. This includes Polarized training, Pyramidal training, and the Norwegian Method. This article covers everything you need to know about the first lactate threshold.
There are several LT1 definitions, but the following is probably the most common.
LT1 is the lowest exercise intensity at which there is a measurable increase in blood lactate concentration, compared to resting lactate concentrations. LT1 is the first lactate threshold and should not be confused with LT2 (lactate threshold 2, or anaerobic threshold).
In practice, it’s not always easy to determine the lowest intensity at which there is a measurable increase in lactate. This is especially true when you don’t measure blood lactate continuously. Therefore, LT1 is sometimes defined as the intensity at which blood lactate concentration equals 2 mmol/l.
However, this supposes that the resting lactate concentration is just below the 2 mmol/l value, which is not the case in many individuals. Furthermore, a fixed value of 2 mmol/l might create false results for athletes with a lactate concentration relatively low as well as athlete with a relatively high resting lactate concentration. A more appropriate methodology to determine LT1 will be discussed later in this article.
When you’re at rest, your lactate concentration is low. However, it’s not zero. This means that there is a small lactate production and a small lactate combustion (clearance).
When you start to exercise at a (very) low intensity, your aerobic energy system becomes more active. This aerobic energy system combusts lactate. As a result, lactate concentrations can decrease below resting values at low exercise intensities. For example, lactate levels will be lower during a cycling warm-up – compared to lactate concentrations at rest.
When you increase the intensity a bit further, your glycolytic energy system becomes more active too. This glycolytic energy system produces lactate. As a result, lactate concentrations will rise at some point. The exercise intensity corresponding to this first lactate increase is the first lactate threshold, LT1.
It’s important to note that although LT1 is called the first lactate threshold, you could argue whether it is actually a threshold. Nothing significant happens when you exercise slightly above LT1; lactate concentrations remain in steady state. So it is actually a gradual change in lactate production and combustion – not really a threshold.
By fitting a curve through your lactate measurements, you’ll get a lactate curve (see image below). This curve shows your LT1. However, there are 3 things to keep in mind:
Rise above the lowest value? Increased compared to the lactate concentration of the previous load step in the incremental test (which makes it again more dependent on the test protocol used)? Or an increase above resting lactate levels?
And then there is the question of what actually is a valid increase of blood lactate concentration? For example: is 0.1 mmol/l increase for real – if your handheld lactate meter has an error of measurement of +/- 0.2 mmol/l?
So besides the already mentioned gender, body composition, test protocol, etc, a real increase of lactate in the blood also depends on the device one is actually using to measure lactate. Because if the error of measurement is 0.3 mmol/l than an increase of lactate smaller than this number can not be interpreted as a real increase with high certainty. It could well just be an error of measurement.
The theoretical definition of LT1 is clear, but in practice it can become challenging to determine LT1 based on a lactate curve. Here is an example of 3 lactate curves of the same athlete – just using different step duration and resting lactate concentration. Where do you mark the LT1 intensity? Literature suggests to standardize the method of determining LT1 but does not offer a precise definition. INSCYD does so for you – read below.
INSCYD now offers a standardized method to determine LT1, eliminating protocol-related inconsistencies and taking into account factors such as device measurement error, gender, and body composition. Most importantly: the way LT1 is determined is consistent – no matter what your test protocol is. It doesn’t even matter how you test: a field test or lab test with lactate or even a remote test using power or speed only: you will always get one reliable LT1.
How is that possible?
INSCYD creates a metabolic profile of your athlete, which includes data points such as VO2max, VLamax, gender, body composition, lactate production and clearance, and many more. With all these data points it becomes possible to actually calculate the lactate concentration of an athlete in a standardized incremental load test and therefore determine LT1. So thereby LT1 becomes independent of your actual test protocol!
You just use whatever your test protocol is, INSCYD creates the comprehensive metabolic profile and with that, calculates a lactate profile curve for a conventional incremental test.
The metabolic profile, which respects values like actual lactate production and clearance as well as body composition and gender, is used to calculate LT1 with these normalized conditions:
Under these conditions, an increase of 0.45 mmol/l above the minimum lactate concentration is likely a real increase in lactate which cannot be attributed to the device measurement error.
This 6-minute duration aligns with INSCYD’s recommended step size for lactate testing, as it closely reflects steady-state conditions—a critical aspect when applying LT1 in training scenarios.
And for this month only, if you become an INSCYD user, you will get LT1 completely free.
Lactate Threshold 1 (LT1), also known as the aerobic threshold, occurs at a lower exercise intensity than Lactate Threshold 2 (LT2), or the anaerobic threshold.
In the context of endurance training, LT1 is marked as the first rise in lactate concentration. This should not be confused with the second lactate threshold, LT2, which occurs at higher exercise intensities.
LT1 is called the first lactate threshold, because it occurs at lower intensities than LT2, the second lactate threshold.
LT1 (or aerobic threshold) occurs at a lower exercise intensity than LT2 (or anaerobic threshold). LT2 is marked in this graph, but not derived from this graph.
As mentioned earlier, LT1 is not really a threshold. Nothing dramatically changes when you exercise slightly above LT1: lactate concentrations will remain in a steady state. LT2, on the other hand, is a “threshold” because it clearly differentiates two intensities from each other:
With LT1, there is no such clearly visible difference between below- and above LT1.
Lactate Threshold 1 (LT1) and Lactate Threshold 2 (LT2) are often used to create training zones, such as a simple three zones training model:
However, you’ll soon notice that creating zones like this only allows for limited possibilities.
For instance, if you want to train at FatMax, should you aim for Zone 1 or Zone 2? It’s not only much easier but also more precise to use the INSCYD training zones, that tell you exactly at which intensity maximal fat combustion occurs.
One of many examples of training zones created with the INSCYD training zone builder. In this running example, fat and carb combustion is added to the training zones. There is also a dedicated FatMax Training Zone, which refers to the intensity at the maximum fat oxidation rate.
Another aspect is that the zones are too large. Zone 3 is everything from a ~1 hour time trial intensity to a 5-second sprint. On the other side of the spectrum, zone 1 can be so easy that runners need to walk and swimmers struggle to remain horizontal because of the speeds that are too slow to run or swim efficiently.
Contrary to the 3-zone training model, the INSCYD training zone builder helps to create training zones that exactly fit your needs.
Understanding the difference between LT1 and LT2 is key in any sports training regimen. It’s the difference between a lactate steady state and a continuous rise in lactate concentration. Yet, it’s not enough to create an effective, individualized training program.
What if you want to train at FatMax? How do you know how much fuel you need when exercising in zone 1? The traditional 3-zone model leaves many questions unanswered and opportunities untapped.
This is where INSCYD comes into play. Our sophisticated training zone builder enables you to see how much carbohydrates you burn at every exercise intensity and in every training zone. It helps to create training zones that fit your needs exactly, from maximal fat combustion to the intensity of a 5-second sprint.
No more guesswork, no more one-size-fits-all.
In this last part of the article, we look at metrics that are often associated with the first lactate threshold.
The first lactate threshold is often associated with the aerobic threshold (AeT). Some even use these terms interchangeably.
You could say that LT1 describes a way to measure the aerobic threshold, namely with lactate measurements.
Whether LT1 and the aerobic threshold are the same depends on the definitions you use.
Both LT1 and the aerobic threshold aim to mark a point at which anaerobic (glycolytic) energy contribution shows a measurable increase. Note, though, that (as always during an incremental test) the aerobic energy contribution is still dominant.
Common misunderstandings about both LT1 and aerobic threshold:
In steady state conditions, there’s always a combination of aerobic AND anaerobic energy contribution.
Another metric often associated with LT1 is the ventilatory threshold 1 (VT1).
Contrary to LT1, the ventilatory threshold 1 is measured with a metabolic cart (breathing gas VO2 analyzer) instead of with lactate samples. VT1 is the intensity at which ventilation starts to increase at a faster rate than oxygen consumption.
Similar to LT1, you could say that VT1 is a way to measure the aerobic threshold. Although their measurement techniques are different, it will not surprise you that some studies show that LT1 and VT1 mark similar exercise intensities.
There is another similarity: the intensity at which ventilation starts to increase at a faster rate than oxygen consumption (VT1) is at least as hard to spot as the lowest intensity at which there is a measurable increase in lactate (LT1). Therefore, VT1 is also not clearly defined nor easy to detect.
Lastly, many cyclists, runners and their coaches think LT1 is the intensity at which fat combustion peaks (FatMax). They use LT1 and FatMax interchangeably, for instance to determine the zone 2 training intensity described by Iñigo San Milan.
It is true that both LT1 and FatMax occur at an intensity below the anaerobic threshold. It is also true that you can increase LT1 and FatMax by increasing the aerobic energy contribution, all other things equal. As a result, you will find a correlation between LT1 and FatMax. However, they don’t necessarily occur at the same exercise intensity.
Moreover, due to methodological challenges in determining Fatmax and LT1, correlations vary between appr. 0.3 (weak correlation) to appr. 0.8 (strong correlation). So, therefore, it is correct to mention that LT1 is not marking the same intensity as FatMax or maximum fat combustion rate.
Moreover, if you want to answer questions like: “How to fuel for a training session at or below LT1?” or “How much energy, fat, and carbohydrates do I burn at or below LT1?”, you still need more information besides an LT1 or FatMax intensity.
To answer these questions, simply use the INSCYD fat and carbohydrate combustion graph, combined with the LT1 exercise intensity.
The fat and carbohydrate combustion graph shows exactly how much energy you burn at a given exercise intensity, like at or below LT1.
We learned that LT1 does not mark a sudden change in physiological processes, hence it’s not really a threshold.
So why would you want to increase LT1?
Because an increase in LT1 can be an indicator of an increase in the performance of the aerobic energy system. Or maybe an indicator of an increase in fat combustion.
Therefore coaches and exercise physiologists like to measure and monitor LT1.
But keep in mind that it is neither a direct measurement of the aerobic power of an athlete – this would be VO2max. Nor is it a direct measurement of maximum fat combustion zone – which would be FatMax or the maximal fat oxidation rate (MFOR).
INSCYD allows you to measure and improve what matters, it provides you not only with LT1, but also with precise measurements of the two “master metrics” that can both influence LT1: FatMax and VO2max.
In order to increase the power or speed at LT1, one needs to either increase lactate combustion or decrease lactate production (or do both). If your goal is to decrease lactate production and at any given exercise intensity, you should decrease your anaerobic energy supply.
This will also result in an increase of LT1. Here are 5 practical tips on how to do that: 5 Training tips to decrease VLamax. You can implement these tips in running, cycling, swimming and all other (endurance) sports.
If your goal is to increase lactate combustion (clearance) at any given exercise intensity, you should increase your aerobic energy system. This will also result in an increase of LT1.
There are several ways to do this. They range from “long slow distance” endurance training to high intensity VO2max intervals. Learn more about this topic via this link.
Previously, determining LT1 required blood lactate measurements taken at several exercise intensities. In a lab setting, this could be accomplished using equipment such as a cycling trainer, treadmill, or rowing ergometer. Field tests, like running on a track or repeatedly cycling up a hill, were also common methods.
As described above, INSCYD calculates LT1 for one defined testing scenario using the metabolic profile of an athlete. There are two ways to get a precise metabolic profile of an athlete:
The Power-Performance Decoder allows for remote testing, using the power data (cycling) or GPS data (running) only. Therefore also, coaches who don’t own a lab or do lactate testing but want to provide LT1 to remotely coached athletes can do this now with INSCYD.
LT1 – also known as the aerobic threshold – is the first lactate threshold. It marks a measurable increase in lactate concentration compared to rest.
We learned that:
If you’d like to dive deeper into the technical specifics of LT1—complete with scientific references, the underlying research, and how INSCYD’s approach can be applied in real-world training—feel free to download our free white paper, where we:
If you’d like to dive deeper into the technical specifics of LT1—complete with scientific references, the underlying research, and how INSCYD’s approach can be applied in real-world training—feel free to download our free white paper, where we:
You’ll gain even more clarity and confidence in applying LT1 concepts to your coaching or lab. Grab your copy.
For this month only, if you become an INSCYD user by the 29th of February 2025, you will get LT1 completely free.
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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…
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…
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…
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…
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…
In the 2023 Tour de France, Jasper Philipsen, riding for the INSCYD partner Alpecin-Deceuninck team, has demonstrated his sprinting prowess by securing four stage wins and six podium finishes. Philipsen’s victories don’t stop there. He has been utterly dominant in the 2023 Tour de France, especially in the bunch sprints. Here’s what it takes to…
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.…
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*.…
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…
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…
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…
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…
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…
With an INSCYD performance projection, you can show your athletes exactly how much their FTP (or any other parameter) changes when they increase their VO2max (or any other parameter) by say 5%. In our experience, that is exactly what motivates athletes to stick to a training program and retest more frequently. The performance projection (dashed…
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…
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…
(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…
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…
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…
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…
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…
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 2). Watch the webinar: Agenda timestamps: [01:00] Creating zones with TZB: the Master Metrics [02:35] Energy contribution: aerobic vs anaerobic [10:45] Substrate utilization: fat and carbohydrates [21:45] FatMax [23:40] %VO2max (power or speed) [27:25] %VLamax [34:45] Lactate concentration and rates [40:50]…
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!
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…
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…
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”,…
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…
Understanding VO2Max: What Is It and How It Affects Athlete Performance In the realm of endurance sports, understanding performance data and metrics is vital. A common question that emerges among athletes is “what’s your FTP?” or even more specific: “what is your power-to-weight ratio?”. However, both FTP and power-to-weight ratio are heavily dependent on a…
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…
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 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…
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…
James (39) is self-employed, working long hours and having to fit training in around his demanding physical job. His results had plateaued and he was finding it difficult to structure his training and balance his work/life commitments. As a result, he was struggling to improve his performance enough to warrant the time and energy necessary…
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.…
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…
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…
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…
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 1). Watch the webinar: Agenda timestamps: [02:55] What are training zones and what are they used for: benefits and downsides [11:10] Examples of training zones in different sports and countries [19:40] Translating training zones to real life training: the challenges with…
Some of our technologies seem so ground-breaking, that it might seem too good to be true. Questions we often hear are: “how come INSCYD is able to measure the VLamax while others fail to do so?” or “How is it possible that the Cycling PPD only needs 4 all out efforts, but still results in…
Lactate threshold 1 (LT1) – also known as the aerobic threshold – is not to be confused with LT2 or anaerobic threshold, as LT1 occurs at a lower exercise intensity. LT1 may not get as much attention as LT2, but it’s still a popular ingredient of famous cycling, running, and triathlon training methods. This includes…
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…
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…
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…
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.…
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…
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…
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.
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…
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.…
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…
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…
With the launch of the Running Power-Performance Decoder, INSCYD now enables runners and coaches to perform remote performance testing with lab level accuracy. This virtual human performance lab gives you a wealth of data independent of location. HOW THE PPD-R WORKS The Running Power-Performance Decoder eliminates the need to go a testing lab to gather…
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…
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,…
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…
Leistungsdiagnostik 4.0 Wir wollen in allen Bereichen des Trainings auf dem neuesten Stand der Technik sein. Wenn es aber um die Ausdauerleistung geht arbeiten die meisten Trainer mit herkömmlichen Laktatstufentests. Einer mehr als 30 Jahre alten Methodik. Wie passt das zusammen? Dabei ist der Fortschritt längst in der Ausdauerdiagnostik angekommen. Leistungsdiagnostik findet heute da statt…
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…
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…
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.…
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,…
Salenstein, Switzerland / Leipzig, Germany. July 7th, 2022 INSCYD and CANYON//SRAM have signed a partnership agreement. INSCYD becomes the official performance software supplier of the women’s cycling team CANYON//SRAM. With fifteen riders from eleven different countries, CANYON//SRAM Racing is home to a diverse group of highly ambitious women. The team is currently racing the Giro…
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…
Whether you’re considering becoming a coach or are already an experienced coach, we honestly can’t imagine a better way to test our physiological software than by using it on yourself (as a coach) before using it on your athletes. That’s what coach Florian Heck, 28 years old from Tri2gether (Trier, Germany), did with INSCYD. INSCYD…
Christoph Strasser broke the world record for 24h non drafting by riding 1026 km. His INSCYD coach Markus Kinzlbauer shares what it takes to perform such an amazing effort. https://youtu.be/W4ZKmSDhRbA With 6 victories in the Race Across America and a world record in 24h indoor track cycling (941 km), Christoph Strasser was already considered the…
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…
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…
“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…
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…
Iceland is often associated with geysers, volcanoes, cold water and a generally hostile landscape. Although it’s an island, you hardly think of Iceland as a swimming country or destination. But even this remote country, home to more than 300,000 inhabitants, has its own swimming federation – the Sundsamband Íslands, SSÍ. And its swimmers have already…
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…
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.…
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 &…
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…
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…
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…
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…
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:…
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…
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…
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…
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…
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…
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…
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…
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…
Join us for an exclusive webinar where we’ll delve into the secrets behind Team Sportforum‘s success in the ‘Rad-Bundesliga’ opener in Schweigen. Guided by Luke Derksen, Head of Performance, we’ll discuss the strategies and methodologies employed to elevate the team to the status of the best amateur cycling team in Germany. Learn from their real-world experiences…
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…
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…
Salenstein, Switzerland./ Colorado Sprints, USA January 12th, 2021. Two of the most innovative and best performing companies have joined forces. The coaching company Carmichael Training Systems (CTS) brings on board the analysis software and the unique training science tool INSCYD to support their performance diagnostic work. Carmichael Training Systems is the premier destination for world-class…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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…
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-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…
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…
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…
