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.
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Zone 4 training is a specific training intensity that endurance athletes like cyclists and runners use. Zone 4 is usually part of a 5, 6 or even 7 zone training model. In all these models, zone 4 is a hard exercise intensity, but not a maximal effort.
Since zone 4 intensity is challenging, it is often used for blocks or intervals.
The zone 4 intensity is generally defined as 90-105% of anaerobic threshold or Functional Threshold Power (FTP).
If you train based on heart rate, zone 4 training intensity is roughly 95-105% of threshold heart rate or 80-90% of maximal heart rate. But keep in mind that it can easily take 1-2 minutes before your heart rate will climb towards this level, once you start exercising at a zone 4 intensity.
As you may have noticed, zone 4 covers the anaerobic threshold. Consequently, zone 4 training is also known as threshold training or FTP training.
INSCYD training zones enable you to look beyond power data. For instance, by adding physiological data about the %VO2max, carbohydrate and fat combustion rates, aerobic vs anaerobic energy contribution, and lactate concentrations in a certain training zone.
As a coach or lab professional, you understand the importance of accurate training zones in endurance sports. INSCYD’s Training Zone Builder elevates your coaching capabilities, offering a level of precision that sets you apart.
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Expert coaches and athletes might find it interesting to know that during a zone 4 interval, lactate concentrations should eventually become steady state. In other words, lactate levels remain the same and do not increase nor decrease. Keep in mind though that this doesn’t necessarily mean blood lactate concentrations equal 4 mmol/L. Even though some coaches might still use this concentration for threshold intervals.
Keep reading for examples of zone 4 workouts and intervals.
The benefit of zone 4 training is that it’s a hard exercise intensity that you can maintain for quite a while. It therefore combines intensity and duration.
Another benefit of zone 4 training is that it combines aerobic and anaerobic energy contribution. On a muscular level, a zone 4 intensity recruits both slow twitch muscle fibers (type I) and fast twitch muscle fibers (type II).
The most well known benefit of zone 4 training is that it increases the anaerobic threshold.
However, the true effect of zone 4 training is not as straightforward as many coaches and athletes think. Although zone 4 training is known for its anaerobic component, zone 4 training does not necessarily increase anaerobic power or anaerobic capacity.
Contrary to what you might think, if athletes spend a lot of time in zone 4 they’re stimulating fast twitch muscle fibers to become better at continuous endurance exercise. In other words, the benefit of zone 4 training is that fast twitch muscle fibers become more aerobic.
This can decrease anaerobic power, which could be good or bad, depending on your goal.
To discover the benefits of zone 4 training in more detail, we need to dive deeper into what physiologically happens when exercising in zone 4.
At a zone 4 intensity, both slow twitch muscle fibers (type I) and fast twitch muscle fibers (type II) are recruited.
Simplified speaking, fast twitch muscle fibers generate energy anaerobically. They produce lactate while doing so. Slow twitch muscle fibers generate energy aerobically. They can use the lactate produced by fast twitch fibers as a source of fuel. This phenomenon is called the lactate shuttle.
If you continuously train in zone 4, fast twitch muscle fibers become more aerobic and possibly less anaerobic. Sprinters and punchers probably think that’s why zone 4 training is bad, while triathletes and time trialists think that’s why zone 4 training is good.
In fact, the most successful triathletes in the world use zone 4 training as their key workout (although they call it zone 2..).
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Summing up the benefits of zone 4 training:
It is not very likely that zone 4 training builds muscle, since it still lives on the endurance side of the strength-endurance spectrum.
In scientific literature, zone 4 training or threshold training, is often compared to other training methods like sweetspot training, high-intensity training, polarized training or pyramidal training.
Let’s have a look at some of those scientific conclusions.
A systematic review looked at the effect of pyramidal training, polarized training, and zone 4 training (threshold training) on middle- and long-distance running performance. Their conclusion? Pyramidal and polarized training are more effective than zone 4 training.
Although some of the best marathon runners in the world use zone 4 training.
Another study looked at the impact on key endurance variables (e.g. VO2max) after 9 weeks of high-volume training, zone 4 training (threshold training), high-intensity interval training (HIIT) and polarized training. Forty eight runners, cyclists, triathletes, and cross-country skiers showed greatest results when implementing polarized training.
If improving fat metabolism is your goal, this study concludes that it doesn’t matter whether you implement polarized training or zone 4 training. Moreover, almost all studies show that zone 4 training helps to lose weight, but not to a greater extent than other training methods.
In conclusion, it looks like zone 4 training is not superior to other training methods for many athletes, although some of the world’s best athletes do use it. However, in these studies, scientists compared training in zone 4 to training methods like polarized training, which combine multiple training zones. In other words: training in zone 4 only is probably not the most effective training method.
Watch our exclusive webinar featuring sport scientists Sebastian Weber and Reinout Van Schuylenbergh, where we delve into advanced training methods and their practical applications. Discover the secrets behind the 3 and 5 zone models, polarized and pyramidal training methods, and how to adapt these strategies for peak endurance performance.
Typical zone 4 training examples are Over-Unders intervals and threshold intervals, like 4×8 minutes at FTP or 2×20 minutes at threshold.
The duration of zone 4 intervals is usually somewhere between 3-20 minutes, with longer intervals reaching up to 45 minutes. In a max effort athletes are usually able to hold zone 4 for 60 minutes maximum.
The intensity of zone 4 can be considered as the lower limit of high intensity training.
If you’re aiming for multiple zone 4 training sessions per week, 3 sessions per week is probably a good starting position. Keep in mind that zone 4 training is challenging, hence recovery becomes important if you aim for multiple sessions per week.
This brings us to another important aspect when doing zone 4 training: nutrition.
In zone 4, you burn a lot of calories, but not fat. Instead you mainly burn carbohydrates.
In our training zone image at the beginning of this article, you could see that the athlete burns 237 grams of carbohydrates per hour, in zone 4.
This means that you’re able to burn all carbohydrates stored in the body during a single zone 4 training session. Therefore, if you want to maintain training quality, you need to consume carbohydrates during zone 4 training.
INSCYD shows you exactly how much carbohydrates you burn in zone 4, or at any specific exercise intensity. This differs per person.
Knowing your fat and carbohydrate combustion rates allows you to create a nutrition plan that meets your energy needs. For zone 4 training that probably means you should consume sports drinks or energy bars if the training duration is longer than 1 hour.
Download our free white paper for a step-by-step approach to creating your zone 4 nutrition plan
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In the science section, we learned that training in zone 4 only is probably not the most effective training method. In practice, you’re probably going to combine multiple training zones. Let’s learn a bit more about the similarities and differences between training zones.
We’ve talked about the benefits, science and application of zone 2 training. Zone 2 is obviously less intense than zone 4 training.
When comparing zone 2 with zone 4, a big difference is muscle fiber type recruitment. Zone 2 activates mainly type I slow twitch muscle fibers, while zone 4 also activates type II fast twitch muscle fibers.
Another difference between zone 2 and zone 4 is that Z2 relies on fat combustion mainly, while zone 4 almost solely relies on carbohydrate combustion. As a result, you need to fuel very differently between these training zones.
While the benefit of zone 2 is about increasing mitochondrial functioning, zone 4 aims to increase the anaerobic threshold.
Both training zones should be considered when creating efficient training programs.
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When comparing zone 3 training with zone 4, Z3 is a little bit less intense than Z4.
As a result, you can exercise longer in zone 3. For some that’s why zone 3 is also known as the sweetspot training zone: the perfect balance between intensity and volume.
Whether zone 3 is better than zone 4 depends on your personal metabolic profile and goal. If you truly want to answer this question, you need to look at the differences like:
INSCYD is the only tool out there to precisely compare the effect of exercise intensities on the athlete’s body. With an INSCYD metabolic test, you know your current fitness. With an INSCYD Performance Projection, you can set future goals and understand what to work on.
Although zone 4 and zone 5 are neighbours, they are quite different. Zone 5 is the fundamental ingredient for short high-intensity intervals, while zone 4 is often used for longer duration blocks.
Obviously, zone 5 training relies more on anaerobic energy, fast twitch muscle fibers and carbohydrate combustion than zone 4. Zone 5 – also known as the anaerobic capacity training zone – results in high blood lactate accumulations, while zone 4 is quasi steady state.
Threshold training or zone 4 training is used by the world’s most successful triathletes and marathon runners.
When doing zone 4 training, it’s important to accurately prescribe the intensity, since it’s a thin line between going too slow and accumulating fatigue very rapidly. A metabolic test like the INSCYD test solves this.
Zone 4 training is often a block or interval training, like over-under intervals. Since the intensity is high, athlete’s should properly fuel for this type of training. The only way to do that effectively is by adjusting energy intake based on the amount of carbohydrates burned. The INSCYD carbohydrate combustion graph is the most precise way of doing that.
When done correctly, zone 4 training increases anaerobic threshold and improves the lactate shuttle from fast twitch muscle fibers to slow twitch muscle fibers.
As a coach or lab professional, you understand the critical role of precise data in crafting effective training programs. INSCYD’s cutting-edge platform offers unparalleled insights into athletes’ physiology, enabling you to:
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Join CANYON//SRAM Racing rider, Ella Harris, and the team’s performance coach, Stephen Gallagher from Dig Deep Coaching, for a dive into the practical use of the INSCYD software. They’ll discuss the insights from various testing protocols and real-life examples of how these understandings have helped shape and improve performances across training, racing and recovery. Agenda:…
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…
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…
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…
Join Benjamin Tilus, National Champion Coach and Founder of XLR8 Performance Lab, as he demystifies the art of race preparation with the revolutionary “hourglass” model. This transformative approach has been pivotal in securing the US National title and has the potential to redefine endurance training across sports. Join us for this transformative session and equip…
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…
Salenstein, Switzerland. June 3rd 2020 . INSCYD and Belgian Cycling have just signed four-year cooperation agreement. This partnership includes all divisions of the national cycling association, i.e., INSCYD will support the disciplines road cycling, mountain biking, cyclocross, BMX and track cycling in their pursuit of maximum performance. Expert education for coaches After a several months long…
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…
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 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…
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,…
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…
One-man coach Toll Tollmahawk more than doubled his athlete coaching and testing business in just 4 months. In this article he shares how he did this, via 3 actionable tips. Toll Tollmahawk My need to better understand it kick started my business Tollmahawk Plus. My goal is to enable all athletes – whether they are professionals, weekend…
INSCYD’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…
Scientists and coaches are openly questioning the importance of the most well-known performance metric in endurance sports – VO2max. This article answers whether VO2max actually matters for your sport performance. Let’s dive right into it! Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others…
Watch the webinar where Sebastian Weber, who is the project leader of INSCYD will share insights on 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. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
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 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…
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…
Mathieu Heijboer – Head of Performance at World Tour Cycling Team Jumbo-Visma is presenting on how he used INSCYD metabolic profiling to coach his athletes in the most successful campaign of the team – 2019. Mathieu shows example test protocols his team uses along with example results. He then dives into how he uses the…
In our previous article about Why the best track and field running coaches look beyond VO2max, we talked about the importance of knowing your athlete’s anaerobic power (VLamax). We showed that having a too low VLamax can easily cost you more than 5 seconds in an 800m race, while a too high VLamax can cost…
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:…
(Tägerwilen, Switzerland, 8 March 2019) – INSCYD, the world’s most advanced software for performance analysis, and SEG Racing Academy partnered up for the next three years. Talent Support & Identification SEG Racing Academy is an U23 development team that competes at continental level with the aim of educating and developing riders to the next step.…
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 been told you need to train 15, 18 or even 20 hours a week to qualify for the Ironman World Championships. You’ve been told that you had to want it so badly that you had to devote your entire life to it – let alone your family and professional commitments. And although yes, the task is…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
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”,…
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…
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…
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…
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…
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.
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…
Interval training is a highly effective way to improve your athlete’s performance, enabling to train at intensities that are too high to sustain for a long time. To create an effective interval training program, you need to consider the duration and intensity of both the interval and the recovery. In this step-by-step guide, we’ll show…
In 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…
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…
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 show how to measure the energy cost at a given swimming speed, using simple testing in the pool. About the webinar The energy cost at a given speed is decisive for the race performance in swimming. The methods shown in this webinar are all based on peer reviewed scientific publications. We…
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.…
In this webinar, we share the story of Ryan Mullen turning his season around. After performing an INSCYD test he changed his training, gained 15% power in 4 weeks time, and won both National Time Trial & Road Race with just a few days. Watch the webinar: Agenda timestamps: [00:00] Introduction: how Ryan Mullen and…
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…
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…
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
In 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…
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…
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…
(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…
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…
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…
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…
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…
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…
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…
INSCYD is the most advanced software tool to analyze physiological performance in athletes. INSCYD enables coaches to create highly individual and laser focused training programs. INSCYD gives you access to metrics otherwise only available to elite trainers and high-end institutes – such as the only tool to provide maximum glycolytic power (VLamax) for any kind…
The last weeks prior to an important race event are crucial. Use the wrong training strategy, and all the hard work is lost. Manage your training the right way and you’ll boost your performance by a few percent. In this use case, Benjamin Tilus, National Champion Coach and Founder of XLR8 Performance Lab, shares how to…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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.…
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…
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]…
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…
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…
Whether you are an athlete, a coach, a national federation or a lab: starting to use INSCYD is easy and affordable. In this blog we briefly sum up what is necessary to join INSCYD. You are an athlete? Read how you can schedule your first INSCYD test! You are a coach or lab? Read what…
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