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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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…
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…
INSCYD College: Bridging the Gap Between Sports Science and Real-World Training https://inscyd.com/wp-content/uploads/2024/09/Vmake-AI-Thumbnail-6.mp4 The role of a coach has evolved, requiring a much wider skill set. Today’s coaches need to master communication, understand psychological aspects, develop tactics and pacing strategies, and even handle business development to market their services effectively. With so many areas of expertise…
1) The metabolic origin of the anaerobic threshold. It is one of sports most used terms when it comes to endurance performance and the most important benchmark value. However, most people do not understand what it is and why it even exists. 2) Athlete performance profiling – beyond critical power testing. Critical power testing has…
The Belgian Triathlon Team Mixed Relay won the Olympic qualifier in Lisbon. As a result, they will compete in the Tokyo Olympics on July 31. What is their formula for success and how do they use INSCYD to create race winning training programs? Read it in this blog. ABOUT THE TRIATHLON MIXED TEAM RELAY Triathlon…
Olympic mountain biking coach Filip François reveals his coaching structure, which leads to proven top performance and coaching business success. When I started my coaching business together with my wife (two times cross country Olympian) we wanted to give our athletes the best coaching possible. We chose to use INSCYD, because we already worked with it during the…
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…
Not sure which software to use for analyzing lactate tests in your human performance lab? Checkout this comparison between Mesics (LC lactate) vs INSCYD, and decide which tool fits your lactate- and spiroergometry diagnostics lab best. To prevent confusion: Mesics is the company name. Their product is called Winlactat. Soon the product name will change…
Salenstein, Switzerland / 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…
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…
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…
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]…
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…
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…
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…
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…
Sind Sie sich nicht sicher, welche Software Sie zur Leistungsdiagnostik in Ihrem Labor verwenden sollen? Werfen Sie einen Blick auf diesen Vergleich zwischen Mesics Winlactat (LC-Laktat) vs. INSCYD und entscheiden Sie, welches Tool am besten zu Ihrem Laktat- und/oder Spiroergometrie-Diagnostiklabor passt. Um Verwirrungen zu vermeiden: Mesics ist der Firmenname. Ihr Produkt heißt Winlactat. Bald wird…
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…
Unf*ck Your Lactate Testing! Minimizing your testing effort while maximizing your results.Learn how to choose the right protocol, understand lactate dynamics and how to extract VO2max, VLamax, fat combustion & more from lactate your lactate tests. It’s time to unf…ck lactate testing! arrow-icon-down Book A Free Demo arrow-icon-down Learn more About the Webinar: Do you…
Free Demo The 7 key takeaways you will get from 4-Day Hands-on Physiological Testing & Coach Education Camp If you are not sure if these camps are for you or if you just want some key takeaways summarized – we have you covered. Join our free webinar and learn 7 key takeaways from the upcoming…
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…
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…
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!
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…
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…
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…
“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…
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…
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…
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…
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…
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…
If you’re working with swimmers, you’re likely doing some kind of swimming performance testing on a regular basis?! (and if not you should consider starting it). Maybe you’re tracking swim times at set distances, using lactate strips poolside, or monitoring heart rate and RPE. Whatever your exact protocol, the goals are almost always the same:…
THE PROVEN WORKFLOW TO INTEGRATE TESTING SERVICES INTO YOUR COACHING BUSINESS – AND BOOST ATHLETE RETENTION You’re not the first coach or testing provider to feel unsure about how to turn testing into a consistent, value-adding part of your business. Maybe you’ve wanted to start offering testing but never felt entirely clear on how to…
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…
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:…
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…
You’ve done these lactate tests countless times. Your triathlete steps onto the treadmill or bike ergometer, and you guide them through a standardized incremental test. Blood lactate is taken at regular intervals, plotted meticulously, and out comes the familiar curve. Based on this, you make individual training recommendations—or compare results to previous tests to evaluate…
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…
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…
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*.…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
Just because INSCYD is well accepted in cycling – with partners like Team Jumbo Visma, Movistar and Alpecin-Fenix – doesn’t mean INSCYD is limited to cycling. In fact, the first INSCYD license purchased ever was in swimming – via the French Institute of Sports INSEP. If you are a coach, test lab or federation, who…
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,…
(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…
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…
IMPLEMENT INSCYD IN YOUR COACHING OR LAB BUSINESS: BOOST PERFORMANCE & GROWTH Discover the strategic advantages of implementing INSCYD into your business. We will walk you through the step-by-step integration process, share real-life examples of successful implementations, and provide actionable insights to maximize the benefits for your business. arrow-icon-down Get Free Demo Boost Earnings &…
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…
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,…
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,…
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…
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…
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…
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…
This article shows how to reverse-engineer a swim season with a simple, field-proven lactate protocol (easy submax sets plus one all-out) already used by elite programs such as the Swedish and German Swimming Federations and USA Triathlon. We explain, at a coach-friendly level, how INSCYD models lactate production vs. clearance, accounts for distribution/kinetics, and derives…
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.…
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 &…
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…
Lift heavy is the number one tip that all female athletes in perimenopause and beyond can take on to stay strong and play to their best. Eat more protein is another. But what about those endurance goals that we love training for? How do you balance “going long” with doing strength and intensity? How do…
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…
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…
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…
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.
Webinar The “No Lactate Curve” – Lactate Testing If you do lactate testing, there is a very high chance you are underutilizing it. Do you create a lactate profile and lactate- or threshold-based training zones for endurance sports? If yes, you are missing out on most of the value this testing could provide.And if you…
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…
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…
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…
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…
How often should you do an exercise test? And maybe even more important: when should you do such a sports performance physiology test? Read it in this blog or click here to start listening to the podcast! In the Faster Podcast by FLO, Sebastian Weber talks about how often athletes should perform a metabolic test…
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…
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…
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…
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…
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.…
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,…
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…
Before we move into 2026, we want to look back at 2025 and summarize the year in one place. Here’s our 2025 wrap-up. In 2025, we focused on three things: access, scale, and confidence. That meant lowering the barrier to start testing, enabling assessments that can run at scale to grow your business 24/7, and…
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…
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…
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…
Carbohydrate and fat combustion rates are among the most important features INSCYD can offer for runners, triathletes, and cyclists. Here’s why: While fat combustion rates are a valid marker to monitor training progress and set training intensity zones, carbohydrate combustion is crucial not only in training – but even more in a race. Carbohydrate storage…
DATE: 30 july | 5:00 PM CEST Master Race-Day Pacing and Nutrition for Endurance Athletes Learn the proven 4-step system that eliminates race-day disasters by creating precise, metabolic profile-based pacing strategies and calculating exact carbohydrate timing for Ironman, ultra-trail, and grand fondo events. arrow-icon-down download free E-book About the Webinar: Stop watching your athletes hit…
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…
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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…
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…
You’re already doing great work. By measuring VO2 max, you’re capturing the single most important metric in exercise physiology — the one that defines how much oxygen your client can process and how fit they truly are. That alone already sets your service apart from most gyms, coaches, labs and wellness programs. But as you…
In this blog, Sport Scientist Dylan Lindsey shares how he coached Sarah Gigante towards the National TT Championships. He specifically dives into the benefits of using the Lactate: Recovery & Accumulation graph. Ready to learn how to become a national TT champion? Let’s start! Sarah Gigante: National TT Champion 2021 After a long hiatus from…
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.…
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:…
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…
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…
In our previous article, we showed how to find out whether your runner should increase or decrease VLamax. Now it’s time to answers the final question: how to increase or decrease VLamax and How to increase VO2max in the meantime. By Benjamin Tilus Download full article in PDF Ben Tilus, National and State Champion coach…
Aya Sinay has raced as a triathlete in IRONMAN Kona (Hawaii) twice and has been a successful triathlete coach for over 10 years. In this article, she shares 3 important tips that all triathlete coaches should read. Get ready to boost your athletes’ performance and your coaching business. Spread the knowledge! Share this article with…
In 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…
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…
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…
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…
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…
