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 about the benefits of zone 2 training. We also share tips on how to apply it in training. Let’s get started!
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Table of Contents
What’s zone 2 training
Iñigo San Millán “invented” zone 2 training. In a podcast with Peter Attia, Iñigo shares his definition of zone 2 training: zone 2 is the exercise intensity that stimulates mitochondrial function most.
Mitochondria are often referred to as the energy factories of the body. They play an important role in athletic performance and health, as we’ll soon find out.
Zone 2 training is the intensity at which athlete stress the mitochondria, so they improve their ability to burn fat and clear lactate. At this exercise intensity, you:
- Recruit mainly type I muscle fibers
- Mobilise the highest amount of fat as a fuel
- Stress the oxidative capacity and stimulate the oxidative phosphorylation
- Burn both fat and glucose (lactate) in the mitochondria
- Keep the glycolytic flux relatively low
Says Iñigo San Milán, coach of Tour de France winner Tadej Pogačar.
It’s important to note that the zone 2 intensity Iñigo talks about is not part of any famous training zone model, like the 3-zone-model, 5-zone-model or the power zone model of Andrew Coggan.
You could however say that Iñigo’s zone 2 intensity is the intensity you should aim for 80% of the time, in a polarized training model. In fact, Iñigo reveals that Tadej Pogačar trains roughly 80% of the days in zone 2.
How to determine zone 2 exercise intensity
Now that we know the physiological theory behind zone 2, you probably wonder how you can determine an athlete’s zone 2 exercise intensity. Here are 3 ways to determine zone 2 intensity:
- Via a metabolic test
- With lactate samples
- Using the talk-test
Let’s have a closer look.
Metabolic test
According to Iñigo, the gold standard method of determining the zone 2 intensity is via a metabolic test. This test will tell you at which intensities athlete burn the most fat. This is athlete’s zone 2. Note that for (untrained) runners, this could mean they need to walk to stay in zone 2.
INSCYD gives coaches and athletes many options to perform a metabolic test. Both in a lab setting and in a (remote) field test, using power (cycling) or GPS (running) only.
As a result, you get athlete’s zone 2 intensity (= FatMax intensity) based on power, pace and/or heart rate.
Book your metabolic test with one of our certified INSCYD coaches.
Lactate samples
In their podcast Peter Attia and Iñigo San Milán mention that zone 2 often occurs at a lactate concentration between 1.7 – 1.9 mmol/l. For trained athletes, this lactate concentration is slightly above resting values. This corresponds very closely to the intensity of lactate threshold 1 (LT1).
If you have a lactate analyser, you can measure blood lactate during exercise to see if the athlete is in zone 2. Here’s a free online education guide to taking valid lactate samples.
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INSCYD coaches and athletes can see what the exercise intensity is, that corresponds to a lactate concentration between 1.7 – 1.9 mmol/l. They don’t even need a lactate analyzer for this (not during training, nor during the metabolic test).
Simply create a custom training zone in the Training Zone Builder, based on a lactate concentration lower- and upper limit of 1.7 and 1.9 mmol/l. It then shows the corresponding power, pace and/or heart rate.
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Without any equipment
If accuracy is less important to you, you can determine the zone 2 intensity without any equipment. The talk test is one way to do that.
Here’s how the talk test works: exercise at an intensity you think equals zone 2. If the athlete is indeed in zone 2, the athlete should be able to have a conversation on the phone, but the person on the other end of the phone would notice that athlete is exercising.
In other words: zone 2 training feels a bit uncomfortable when talking, even though it’s possible.
How not to determine Zone 2
Experts agree that you cannot determine zone 2 based on power only. This means zone 2 can not be expressed as a percentage of FTP.
The same is true for heart rate. You cannot determine zone 2 using a heart rate monitor only. It’s not a percentage of maximal heart rate, for instance.
You can however determine zone 2 via a metabolic test or lactate sample, and connect it to a power, pace and/or heart rate number.
Zone 2 training benefits
In short, the benefit of zone 2 training is that athlete increase mitochondrial function. These mitochondria generate energy aerobically, using fat and lactate as a fuel. As a result, an improvement in mitochondrial function increases the ability to burn fat and clear lactate.
All other things equal, an increase in mitochondrial functioning due to zone 2 training should:
- Improve VO2max
- Increase fat combustion
- Increase lactate clearance
- Increase FTP
- Increase mitochondria
Let’s dive a little deeper into the details.
Zone 2, muscle fibers and lactate
When we fully want to understand the benefits of zone 2 training, we need to know more about muscle fibers. Here’s a quick summary:
Type I muscle fibers are dominant at low exercise intensities. These fibers have many mitochondria that produce energy aerobically and use fat as a fuel.
Type II muscle fibers are dominant at high intensities. They use carbohydrates as a fuel and produce lactate.
This lactate is transported out of the type II muscle fiber via a MCT-4 transporter. It then travels into a type I muscle fiber via a MCT-1 transporter. The type I muscle fiber uses this lactate as a fuel. This happens in the mitochondria.
So mitochondria can use both fat and lactate as a fuel. Simplified speaking: the higher the exercise intensity, the less fat and the more lactate is used as a fuel in the mitochondria.
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Zone 2 aims to increase mitochondrial function by using an intensity at which type I muscle fibers, with their mitochondria, are dominant. At this intensity, fat combustion is at its maximum. When mitochondrial function improves, both fat and lactate combustion is considered to improve.
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Is zone 2 training effective?
There’s no doubt that an increase in mitochondrial mass and an increase in mitochondrial functioning is beneficial for endurance athletes.
It increases fat combustion, and therefore saves the most precious fuel: glycogen. This is often referred to as metabolic flexibility: the ability to switch in fuel source, depending on the exercise intensity.
It also increases lactate clearance, which enables athletes to exercise at high intensities without accumulating lactate. A high lactate clearance rate also improves the recovery after high intensity work.
In fact, the benefits of a good mitochondrial functioning might be one of the most important factors that separate the good from the best World Tour professional cyclists.
However, even though zone 2 training may be effective, there’s not a lot of literature that shows it is the most effective way to improve mitochondrial functioning.
You could for instance argue that at intensities above zone 2, type I muscle fibers and their mitochondria are still highly active. Additionally, at intensities above zone 2, lactate clearance also remains high. However, fat metabolism decreases above zone 2. But is training at FatMax also increasing ability to burn fat the most?
After 30 years of testing with (professional) athletes and patients, Iñigo San Milán concludes that zone 2 is indeed the most effective training zone for increasing mitochondrial functioning.
With INSCYD you can find out whether this is true for your athlete too. Simply perform an INSCYD test before and after your zone 2 training program. Then look at whether the athlete’s fat combustion (kcal/h) and lactate clearance rate (mmol/l/min) increased. According to Iñigo, these are the two markers for improved mitochondrial functioning.
Health benefits of zone 2 training
Mitochondrial functioning and metabolic health are strongly related to longevity.
As we age, mitochondrial functioning decreases. The same process takes place when we have an inactive (sedentary) lifestyle.
Mitochondrial dysfunction is linked to type 2 diabetes, cardiovascular disease, cancer, and Alzheimer’s disease.
So far, there’s no medicine that increases mitochondrial functioning, except for exercise.
Contrary to high intensity training (HIT), zone 2 training is a sustainable exercise intensity for most people, from sedentary patients to professional athletes. That, combined with the observation of Iñigo that zone 2 training is also the most effective way to increase mitochondrial functioning, makes zone 2 training an obvious choice.
When zone 2 training is considered a medicine, it is important to optimize and individualize the dose (“prescription”). INSCYD can help to determine the right zone 2 intensity. The software can also help to better understand lactate dynamics and fat combustion, which are considered markers for mitochondrial functioning. Lastly, INSCYD can help track mitochondrial functioning progress, looking at the lactate clearance rate and FatMax.
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You’ve learned the transformative power of Zone 2 training for both metabolic health and athletic performance. But how do you translate this scientific knowledge into actionable training plans? Whether you’re a coach, lab, or sports organization, INSCYD is the tool you need. Our software offers:
- Precision in determining Zone 2 intensity for individualized training.
- Comprehensive insights into lactate dynamics and fat combustion.
- Real-time tracking of progress in mitochondrial functioning.
You’ve learned the transformative power of Zone 2 training for both metabolic health and athletic performance. But how do you translate this scientific knowledge into actionable training plans? Whether you’re a coach, lab, or sports organization, INSCYD is the tool you need.
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Practical application of zone 2 training
Now it’s time to put zone 2 training into practice. Let’s get started with these 5 steps:
Step 1: intensity
Determine your zone 2 intensity via a simple metabolic performance test. Cyclists and runners can even do the test remotely, using a power meter or GPS watch only. Book your test with a certified INSCYD coach or if you a coach or lab book a call to see INSCYD in action. This test gives the right training intensity and serves as a baseline for the mitochondrial functioning.
Step 2: duration
You need to spend a certain amount of time in zone 2, to enjoy the benefits. But how long should a zone 2 training be? Tour de France winner Tadej Pogačar probably needs 4-5 hours of Z2 intensity per training. For starters, the minimum zone 2 training time is 30 minutes per workout. According to Iñigo San Milan, 1-1.5 hours of Z2 is already effective for trained athletes.
Step 3: frequency
If you think of Z2 training as a medicine, it’s probably better to dose daily than to dose all of it once a week. But how much zone 2 training per week is ideal? Iñigo recommends 3-4 days of zone 2 training per week. He also says 1 day is probably not enough, while 2 days might enable athletes to maintain current mitochondrial functioning, depending on thier fitness level.
Step 4: progress
You now have a baseline for athlete’s mitochondrial functioning. You also know the intensity, duration and frequency of your athlete’s zone 2 training program. If you want to see whether your athlete is making progress, simply repeat the metabolic test (step 1). Look for improvements in maximal fat combustion (kcal/h) and lactate clearance rates (mmol/l/min), shown in the INSCYD report. These are two markers for mitochondrial functioning.
Common mistakes in zone 2 training
Although zone 2 training seems very straightforward, there are some common mistakes that make the benefits disappear. Let’s address 4 common mistakes.
Time in zone 2 does not equal zone 2 training
You might look at your Apple watch, Garmin or Wahoo, and see that athlete spent 60 minutes in zone 2. However, this does not equal 60 minutes of zone 2 training.
It does not equal zone 2 training, because in theory the athlete could have done zone 3 intervals with recovery in between. During the first minutes of your Z3 intervals, heart rate was climbing from zone 1 to zone 3. During the recovery phase, heart rate was decreasing from zone 3 to zone 1. As a result, the athlete spent quite some time in zone 2, without actually exercising at a Z2 intensity.
Continue reading the next common mistakes, to better understand why time in zone 2 does not equal zone 2 training.
Focussing on zone 2 intensity only
Although many professional athletes spend a large portion of their training in aerobic training zones like zone 2, it’s not the only thing they do.
As Iñigo San Milan says, Tour de France winner Pogačar spends roughly 80% of the days in zone 2. That still leaves 20% of the days with other intensities, like high intensity interval training to boost VO2max and increase anaerobic power.
Zone 5 is a training intensity San Milan explicitly talks about, which brings us to the next common mistake.
Combining zone 2 with zone 5 training, the wrong way
Yes athletes should train at several training intensities, and yes you can combine those intensities in one single workout. But when it comes to combining high intensities with zone 2 training, you need to be careful.
If you add a zone 5 interval to your zone 2 workout, you risk losing the benefits of zone 2 training. That is because a zone 5 interval increases lactate concentrations. As a result, the mitochondria will first burn lactate – the preferred fuel – before they start burning fat again. This can take longer than you expect.
The lactate recovery & accumulation graph of INSCYD shows exactly how long it will take before you recover from the lactate accumulation, and start burning fat again.
Say our example athlete (image above) rides 5 minutes at 270 watts. The athlete accumulates 1.5 mmol/l of lactate per minute at this intensity. This equals an increase of 5 * 1.5 = 7.5 mmol/l lactate.
If the athlete then shifts to a zone 2 intensity of 125 watts, 0.35 mmol/l is cleared per minute.
To clear 7.5 mmol/l of lactate, takes 7.5 ÷ 0.35 = 21 minutes and 25 seconds. In other words, it will take more than 20 minutes of zone 2 intensity, before the athlete is actually burning the most fat again, and benefitting from “zone 2 training”.
This again shows that time in zone 2 does not equal zone 2 training.
You can simply prevent this phenomena by doing zone 2 work first. For instance in the first 1.5 hours of training. Then add some zone 5 intervals at the end of the training, and acknowledge that this part of the training is not zone 2 training.
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Training with outdated metabolic data
The goal of a zone 2 workout is to increase mitochondrial function and therefore fat combustion. The zone 2 intensity is defined as the intensity at which athletes burn the most fat. This means that when your zone 2 workout is effective, you should increase their power or pace over time, to stay in zone 2.
If you don’t do this, you quickly train at an intensity that is too low, while Iñigo says you’re probably better off training at an intensity that is a bit too high, than too low.
Conclusion
Zone 2 training is gaining popularity, both in the field of athletic performance and as a medicine for disease. The goal is to improve the performance of athlete’s mitochondria, which are the energy factories of their body.
When mitochondria work better, they will increase the ability to burn fat instead of glucose. They will also become better at keeping your blood lactate concentration low.
Whether zone 2 training is the most effective way of improving mitochondrial functioning remains a bit unclear. This leaves space for other training methods like polarized training and the Norwegian method.
If you want to learn which training method suits you best, you need to start with understanding your current metabolic profile. INSCYD allows athletes and coaches to do exactly that. A 360 metabolic profile allows you to make educated decisions on what to work on. It also allows you to retest and see whether you made the right decision.
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You’ve just explored the science behind Zone 2 training. Now, imagine applying this cutting-edge knowledge to your athletes or clients. With INSCYD, you can:
- Validate your training programs with data-driven insights.
- Build trust with athletes through evidence-based coaching.
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Literature:
Markers for mitochondrial functioning can separate the good from the best World Tour professional cyclists:
San-Millán, I., Stefanoni, D., Martinez, J. L., Hansen, K. C., D’Alessandro, A., & Nemkov, T. (2020). Metabolomics of Endurance Capacity in World Tour Professional Cyclists. Frontiers in physiology, 11, 578.
Mitochondrial dysfunction is linked to type 2 diabetes, cardiovascular disease, cancer, and Alzheimer’s disease.
San-Millán I. (2023). The Key Role of Mitochondrial Function in Health and Disease. Antioxidants (Basel, Switzerland), 12(4), 782.
LOEK VOSSEN
Human Movement Scientist | Content Marketing and Education
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How to Set up Efficient Athlete Training Programs
In this partner webinar with Azum, Sebastian Weber talks about creating efficient and effective training plans. Theoretical basics are linked with application examples from practice. Agenda Differentiating primary and secondary goals Timing, timing, timing: how long, how often, how many repetitions? Periodization & Structure: introduction use of macro-nutrients to make informed decisions about training &…
Eli Iserbyt shares his INSCYD insights
“While everyone is obsessed with power data, INSCYD enables me to go beyond the superficial and understand my body better.” Cyclocross professional Eli Iserbyt shares what he learned from INSCYD and how he puts this into practice. Cyclocross professional Eli Iserbyt shares his INSCYD experience (photo: PhotopressBE) What triggers a 6x Belgian champion, 3x European…
The serial Kona qualifier who trains 12 hour per week
You’ve been told you need to train 15, 18 or even 20 hours a weektoqualify 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…
Double Your Athlete Coaching & Testing Business in 4 Months: Tips from Toll Tollmahawk
One-man coachToll Tollmahawkmore 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…
The Future of Cycling Training: Insights from Former Pro Cyclist
Together with former professional cyclist and INSCYD userPeter 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…
Training Zones and Training Zone Builder – part 2
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]…
Colorado Performance Workshop
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…
Success with software: INSCYD becomes DSV partner for performance diagnostics.
Diagnostics national coach Alexander Törpel (m.) works with fellow coaches Norbert Warnatzsch (l.) and Bernd Berkhahn (r.) at the Magdeburg federal base in Magdeburg. Digitization is also inevitable in the sport of swimming. In the field of sports science, it is now advancing particularly quickly in Germany since Dr. Alexander Törpel was appointed national coach…
3 Things learned during the Workshop: Energy metabolism – and how to apply it
Sebastian Weber reently gave 2-day workshop in Munich about Energy metabolism diagnostics – and how to apply it in training. In attendance were national ski coaches looking to expanding their knowledge. The event was organized by INSCYD partner, the German Ski Association. Do you want to have an inside look at what the national coaches…
How to Calculate and Measure VO2Max: Testing Outside a Lab
Discover how to measure VO2max without visiting a professional lab, utilizing field tests, sports watches, or online calculators. This article explains different ways to measure your VO2max without requiring expensive lab equipment. Let’s explore these methods and their precision in calculating your VO2 max. Image: INSCYD Partner COSMED Spread the knowledge! Share this article with…
For maximum performance: Belgian Cycling partners with INSCYD on a long-term cooperation
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…
INSCYD and Zwift: race stronger by training & testing indoors
Although running, cycling, triathlon – and the majority of other sports – are still performed outdoors, indoor training and (remote) indoor testing are both very popular. Even in the professional world, the digitalization of training software and performance analysis tools are common practice. But take two digital platforms (let’s say INSCYD and Zwift), blend them…
How To Apply The Norwegian Method To Training
The Norwegian Training Method is gaining attention after the success of Gustav Iden and Kristian Blummenfelt in triathlon. In this blog post, you will learn how to apply the Norwegian Method in 3 simple steps to increase your triathlon performance. We will discuss the training philosophy, how to control intensity with lactate measurements, and the…
Training Zones and Training Zone Builder – part 1
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…
Mesics vs INSCYD: The Best Software For Lactate Tests
Not sure which software to use for analyzing lactate tests in your human performance lab? Checkout this comparison between Mesics (LC lactate) vs INSCYD, and decide which tool fits your lactate- and spiroergometry diagnostics lab best. To prevent confusion: Mesics is the company name. Their product is called Winlactat. Soon the product name will change…
VLamax: Elite Coaches Secret Weapon
VLamax: Elite Coaches Secret Weapon Are you a cyclist looking to sprint faster than Wout van Aert? Or a triathlete dreaming of racing with Jan Frodeno at the next Ironman World Championships? These may be hard goals, but a good way to start working towards them is to understand a very important metric of human…
What is INSCYD
INSCYD is the most advanced software tool to analyze physiological performance in athletes. INSCYD enables coaches to create highly individual and laser focused training programs. INSCYD gives you access to metrics otherwise only available to elite trainers and high-end institutes – such as the only tool to provide maximum glycolytic power (VLamax) for any kind…
Webinar: Swimming Performance Test, Application in Training and Case Study
This webinar covers everything you need to know about swimming performance tests. From the test (protocol) itself, to the results and application. Alexander Törpel (Head of Diagnostics – German Swimming Federation) talks about the application of test results in training. You’ll get unique insights into the (longitudinal) development of performance metrics, of 2 Professional National…
Increase Triathlon Performance: 3 Effective but Uncommon Ways
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…
Polarized training vs Pyramidal training – Which Method Suits For Your Athlete?
Polarized training began as an observation of how elite endurance athletes train: 80% at low intensity, 20% at high intensity. But is polarized training better than pyramidal training for you? Let’s find out! Knowledge is power in the world of athletic training. By sharing this comprehensive article on polarized and pyramidal training, you’re empowering your…
Using metabolic profiling to streamline training programs
Dan Lorang talks about how he uses metabolic data of his athletes to create more efficient training programs: Performance Management at Team BORA-hansgrohe Assessing athletic performance in the field and in the lab Apply results to daily training programs Apply results to daily training programs The Presenter Dan Lorang is one of the most successful…
Webinar: Unlocking the Hourglass Model: A Revolutionary Approach to Race Preparation
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…
Running power: how to add physiological meaning to it
With the arrival of affordable running power meters like Stryd, power has become an important metric in running over the past years. Now it’s time to unlock the power of your running power meter. Previously, power was only a number expressing your output. Today INSCYD links this running power to your individual physiology. The result:…
Why FatMax is not the best endurance training intensity per se
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
The Truth About Functional Threshold Power (FTP): Facts, Myths, Limitations and Alternatives
A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of…
CANYON//SRAM Racing about the practical use of INSCYD
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:…
Breaking 7 at “La Marmotte” – with INSCYD
Henrik Kraglund on his way to break the 7-hour mark at La Marmotte 2019 There are several badges of honour in the world of endurance sports. For some, it is running a marathon in less than three hours, or qualifying for the Ironman World Championships. For pure cyclists, on the other hand, it can be…
INSCYD integrates Heart Rate in Training Zones
We are happy to announce that from now on, heart rate is integrated into our training zones. That means you can now describe a FatMax training zone – or any other training zone – based on heart rate. Image: INSCYD partner Triathlon Training Academy In the past, INSCYD training zones were described based on speed…
Thriving as a Sports Coach in the Age of ChatGPT and AI Revolution
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…
40-20 Interval Workout: Work-To-Rest Ratios in HIIT
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…
Talent Development Using INSCYD: Insights from Champion Team
Team Sportforumhas 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…
3 Key Metrics Athletes Want to Know: How to Collect and Use Them
As a sports performance coach, you’re well-versed in creating training plans and guiding your athletes to success. However, are you providing them with the metrics they truly crave? Our survey revealed that athletes are highly interested in 3 specific metrics, which most coaches often overlook. Here are these 3 metrics, along with tips on how…
Aerodynamics, Biomechanics & Metabolism – shaving off > 1h in IRONMAN
This webinar will teach you how to use a holistic approach, utilising biomechanics, aerodynamics, training and nutrition to tremendously increase the performance of a triathlete in no time. Learn how to use real world biomechanical analysis, nutrition strategies and efficient training programs to maximize value of your coaching and bike fitting service. High Performance Expert…
Successfully Coaching Athletes Towards Ironman Hawaii Qualification – Case Study
Olympian and former professional triathlete, Jean-Christophe Guinchard, shares his 35 years of experience in coaching. He is the co-founder of JC Sports Coaching and a member of Sansego Tri club, a group of high-level coaches working together to provide the best for athletes. Today, he coaches 42 athletes, including triathletes and trail runners, and is…
The Secret to World Tour Rider Ryan Mullen gaining 15% power in 4 weeks
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…
3 Training Tips to increase fat combustion
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.…
Breaking 5: overcoming the bike split barrier in IRONMAN
McCutchen going sub-5 and improving his Ironman bike split by more than 10 minutes in just 12 months Going sub-5 for the bike leg of an Ironman is a true milestone. Getting even faster after this benchmark is clearly harder, but not impossible. Just look at age–grouper Matthew McCutchen (47) from Aliso Viejo, California. McCutchen…
It’s Never Too Late to Start Cycling and Qualify for Kona – if You Use INSCYD
Salim Mohammned getting an INSCYD test done by Jo Spindler Hard work will always beat talent (if talent is not trained). But if you’ve got a good set of genes and a strong work ethic, then you’re on the road to success.And that is true at any given phase in life. Just take Salim Mohammed,…
Hand in hand: INSCYD collaborates with famous company Carmichael Training Systems (CTS) to revolutionise performance diagnostics
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…
TrainingPeaks vs INSCYD
This article talks about the differences between a training platform like TrainingPeaks and INSCYD performance software. We also show how teams like Alpecin-Deceuninck combine both tools to prepare their pro athletes for key races. *Although we compare INSCYD with TrainingPeaks, the same is true for other training platforms like Today’s Plan, AZUM, etc. Prefer watching…
[Ultimate Guide] Zone 3 Training: Sweet Spot or Grey Zone?
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…
Why you should – or shouldn’t base training intensities on anaerobic threshold / FTP
In this webinar we are going to take a close look at using anaerobic threshold / FTP for prescribing training intensities. What might be the possible limitations and most common errors in using anaerobic threshold / FTP as the sole performance benchmark? Watch the webinar: Agenda: The physiological definition of anaerobic threshold Intensity in competition…
5 Iconic High-Intensity Interval Training (HIIT) Workouts For Endurance Athletes
High-Intensity Interval Training, or HIIT is a popular training method among athletes, including cyclists and runners, who want to make the most of their training time. In this article, we bring you the top 5 HIIT workouts for endurance athletes and guide you on choosing the training methods that suit your needs the best. By…
How INSCYD Empowers Small-Scale Coaches & Amateur Athletes
INSCYD is known for its partnerships with national federations and professional teams. However, small-scale (one-man) coaching businesses and their amateur athletes can also significantly benefit from INSCYD. This article covers common reasons why (part-time) coaches are hesitant, but extremely successful once they start using INSCYD. Consider a typical athlete who trains slightly more than 5…
How to Increase VO2Max: Techniques to Improve Performance
Increasing VO2max can be easy at first, but becomes challenging when you already have a decent training history. In this article we talk about all the advanced methods that improve VO2max. From training to nutrition. We also cover how to overcome a plateau in VO2max and common mistakes to avoid when trying to increase VO2max.…
From Power to Physiology: the mechanics of the Power-Performance Decoder
Power output recorded in training and racing isn’t separated from the physiology of the athlete. In fact, the power output one sees on his powermeter are actually created by the physiology of the athlete. INSCYD’s Power-Performance Decoder (PPD) is the first tool ever to combine field- and lab data, it enables coaches to see,…
Webinar: From Training to Victory: Strategic Planning for Championship
Join us for an exclusive webinar where we’ll delve into the secrets behindTeam 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…
INSCYD partners with CANYON//SRAM
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 and how often should you do metabolic test?
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…
Part 1. Metrics all Runners should know: Fat & Carbohydrate utilization
It almost looks like a new running metric is introduced every day. This makes it easy to lose sight on the metrics that are important and fundamental. In this blog we don’t want to get lost in details like cadence, stride length and ground contact time. Instead, we are going to look at the big…
Belgian Hammers – Road to Olympic Mixed Team Relay
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…
Two-Time Olympic athlete Brijesh Lawrence joins team INSCYD
As the INSCYD community grows, so does our team. We are happy to welcome track and field sprint expert, Brijesh Lawrence OLY. Introduction Brijesh Lawrence OLY Brijesh started running when he was 5, but noticed his Olympic potential when he studied at Doane University. He soon became a 100m & 200m specialist, winning a bronze…
How Power is Composed and Why This Matters
Yes, power has advantages over speed and heart rate. But if you want to fully exploit its potential, you need to know how your running or cycling power is composed. How much power is coming from the aerobic vs the anaerobic energy system? And which fuel source contributes most to your power output? In this…
Webinar: Uncommon Strategies to Increase Triathlon Performance
Watchthe webinarwhere Sebastian Weber, who is the project leader of INSCYD will share insights on effective but uncommon strategiesto increasetriathlonperformance. 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…
INSCYD Performance Projection: predict future performances (and boost your business)
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…
SHaRK: the Belgium role model for developing young swimmers
Sometimes you need that extra advantage to win against your competitors. Sometimes you want to teach your team the intricacy of human physiology. And sometimes you just want to develop your squad and bring the youngsters to an elite level. It doesn’t matter what your goal is: INSCYD will help you to achieve it. The…
Individualize race preparation based on athlete’s unique metabolic profile
The last weeks prior to an important race event are crucial. Use the wrong training strategy, and all the hard work is lost. Manage your training the right way and you’ll boost your performance by a few percent. In this use case, Benjamin Tilus, National Champion Coach and Founder ofXLR8 Performance Lab, shares how to…
Double Olympian Brendan Reilly joins INSCYD
(Tägerwilen, Switzerland, 2nd September 2019) –Double Olympian Brendan Reilly joins INSCYD to develop partnerships with coaches and athletes worldwide INSCYD — the world’s most advanced software for performance analysis — has announced the appointment of double Olympian Brendan Reilly as its new Partnerships Manager. Reilly, who competed at Olympic level in high jumping for over…
FatMax: definition, training (zone) and exercise test
FatMax: definition, training (zone) and exercise test Whether you like cycling, running or any other endurance exercise: knowing your FatMax zone will enable you to train your fat oxidation and boost your endurance performance. This blog contains everything you need to know about FatMax. From theory to practical application. Let’s dive right into it! WHAT…
Swimming performance: test protocols & most valued results
In this webinar, we share which performance metrics make the difference in swimming, how you can measure those and how you put them into practice. Watch the webinar: Agenda timestamps: [01:29] Physiological testing in swimming: which metrics are of interest? [02:40] VO2max – Maximum aerobic performance. How to test VO2max without measuring it during the…
5 Training Tips to Decrease VLamax
Want to reduce your VLamax so you burn less carbohydrates and increase your anaerobic threshold? Here are 5 training tips on how to decrease VLamax, talking about: training intensity, frequency and nutrition! PS you can also download the tips in PDF. Having a high VLamax will make you go faster in any sprint or attack*.…
How women can train and fuel for their unique physiology
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…
Does VO2max Really Matter – Or Is It Overrated?
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…
3 Reasons Why Every Coach And Athlete Should Use Performance Testing
Are you looking for a way to boost your performance as a coach or athlete? Then you need to consider performance testing. In this article, we’ll cover the top 3 reasons why the best coaches use metabolic testing, whether you’re working with a professional or amateur athlete. What is performance testing? Before we dive into…
Understanding VO2max: What Is It And How It Affects Athlete Performance
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…
USA Triathlon Project Podium and INSCYD: Charting the Course for Olympic Triumph
In the quest for Olympic glory, USA Triathlon’s Project Podium has partnered with INSCYD, a leader in exercise physiology analytics, to revolutionize the training of America’s top young male triathletes. Head Coach Parker Spencer shares insights into this groundbreaking collaboration, aiming to turn potential into podiums at the 2028 Los Angeles Olympics. Watch Parker Spencer…
Lactate accumulation & recovery
Lactate accumulation & recovery Accumulation of lactate is associated with fatigue and time to exhaustion during hard exercise. The time an athlete needs to recover from such an accumulation and the intensity he or she can handle during this are crucial for success in some sports like cycling and football. Furthermore knowledge about accumulation and…
Create A Nutrition Plan For Training And Racing
In this post you learn 5 actionable steps to create a nutrition plan for training and racing.In fact, this is the exact process that partners like Alpecin-Deceuninck Cycling Team and the Belgium Triathlon Federation use to create a fueling plan.So if you want to know what and how much you should eat during training and…
[Ultimate Guide] Lactate Testing in Sports – Unlock Athlete Performance
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!
Breaking the ice of Iceland’s swimming performances
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…
Glycolytic Power in swimming : the missing link
Because of the relatively short duration of swim races, the anaerobic energy production plays a huge and significant role. It therefore makes sense to learn more about this race winning energy system, that not many coaches take into account. A French national team member gets his lactate sample taken after an exhaustive exercise to determine…
A high VO2max alone is not good enough!
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…
How to increase or decrease VLamax in running
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…
The Ultimate Guide to Zone 4 Training (Threshold Training): Science, Strategy, and Application
Zone 4 training, also known as threshold training, is used by the world’s best triathletes and marathon runners. But the true training effect of zone 4 training is not as straightforward as many coaches and athletes think. This article covers the science and practical applications of zone 4 training. Spread the knowledge! Share this article…
INSCYD partners up with cycling team Corendon-Circus for 2020 season
Salenstein, Switzerland. September 26th. INSCYD —the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
INSCYD test: protocol, results, cost and more.
This article covers everything you need to know about the INSCYD testing protocols, test results, testing cost and many more. Let’s start by addressing a common misunderstanding. Image: INSCYD partner Triathlon Training Academy Before we can dive into the INSCYD test, we have to understand what INSCYD is. INSCYD is a software tool that allows…
Zone 2 Training: Benefits, Science, and How-To Guide
Zone 2 training is promoted as your go-to training intensity, whether you’re a professional athlete or simply looking for exercise health benefits. Zone 2 training gained popularity when the coach of Tour de France winner Tadej Pogačar revealed that his athlete spends 80% of the training days in zone 2. In this article we talk…
Why the best track and field running coaches look beyond VO2max
Are you still using Jack Daniels’ running formula to determine athlete VO2? Are VO2max and anaerobic threshold the only metrics that you test for? Is your high VO2 athlete not winning all races? Then this article gives you the missing piece of the puzzle! Ben Tilus, National and State Champion coach in track and field…
Improve Your Metabolic Profile: Key Metrics & Strategies
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
Whether a VO2max of 50 is good depends on your age and gender. Moreover, while average VO2max values tell you something about your health, athletes should compare their VO2max with other athletes, not the general population. That’s why in this article we provide numerous VO2max comparison charts, based on age and gender, for both athletes…
Should my Track and Field runner increase or decrease VLamax?
In our previous article about Why the best track and field running coaches look beyond VO2max, we talked about the importance of knowing your athlete’s anaerobic power (VLamax). We showed that having a too low VLamax can easily cost you more than 5 seconds in an 800m race, while a too high VLamax can cost…
Case study: performance testing in Swimming
This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…
Florian Wellbrock Wins Gold in 2023 World Championships
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 f*ckuoka, marking a significant milestone for the country…
MESICS VS INSCYD: Die Beste Software Für Laktat-tests
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…
INSCYD partners with Fast Talk Laboratories
Chris Case and Trevor Connor of Fast Talk Laboratories performing an INSCYD test Salenstein, Switzerland / Boulder, Colorado, USA At INSCYD we celebrate all our new partnerships, and this is one we cannot keep to ourselves. We are happy to announce our new partnership with Fast Talk Laboratories! About Fast Talk and Fast Talk Laboratories…
Tabata Workout: The King of HIIT Training
Tabata workouts, a type of high-intensity interval training (HIIT), are named after Dr. Izumi Tabata, who compared the effects of these intervals to moderate-intensity endurance training in a scientific publication (1996). The original Tabata workout only takes 4 minutes andboosts your VO2maxand anaerobic capacity. Check out our in-depth guide on understanding and improving your VO2max.…
How to Train & Run Your Best 5K: 3 Steps for Beginners and Pros
If you’re looking to run your best 5K race, National and State Champion coachBenjamin Tilushas 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…
Success in XC Mountain Biking: How INSCYD Elevated an Athlete to World-Class Ranking
Mountain biking is significantly different from road cycling – you can’t just use the same training prescription. Elite coach Janis Musins reveals how he transformed Martin Blums from a rank around 50 to an impressive 11th place on the World XC ranking, using INSCYD performance software. Spread the knowledge! Share this article with your fellow…
Go Long, Ultra Long, With INSCYD
Want to race or run super long races, like the Race Across America, Cape Epic, Dirty Kanza or the Transcontinental? We’ve got you covered! As Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) says: “During a 4-hour ride, you can underfuel and get away with it. However, during a 48-hour event, it’s essential…
Implement INSCYD data in everyday training, by using AZUM
INSCYD users have a clear advantage over their opponents who still work with conventional performance diagnostics. To make the most out of this (metabolic) data, AZUM developed a platform that enables coaches to implement INSCYD data in everyday training. This makes impractical Excel tables or inaccurate training zones a thing of the past. Here are…
The Power Behind a Tour de France Sprint Win: The Champs-Élysées
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…
How Time-Crunched Amateur Athletes Benefit from INSCYD
In collaboration with renowned coach Frank Pike, we share why and how recreational athletes and age groupers benefit from using INSCYD. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence. Facebook Twitter LinkedIn Reddit Email The challenge of…
Wie Trainer in Zeiten von ChatGPT und anderen KI-Revolutionen relevant bleiben
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…
Over-Under Intervals: Benefits, Mistakes, and How to Create Effective Workouts
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…
Case study: performance testing in Cross-Country (XC) Skiing
This case study is about a National Cross-Country (XC) Skier who is not able to keep up with his teammate during training and racing. Field observations and lactate measurements seem to indicate he needs to improve his aerobic energy system, but this turns out to be a false assumption. COMPARING 2 CROSS COUNTRY SKI ATHLETES:…
Body composition in performance testing: stop ignoring it
Body composition in performance testing: stop ignoring it Body composition is highly important in athletic performance and performance testing. Although often ignored, body composition goes beyond weight and body fat. In lactate testing for instance, concentrations are expressed in mmol lactate per liter (mmol/L). But do you know which “liter” it is about? Let’s dive…
3 Tips For Triathlon Coaches – From an IRONMAN Kona 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…
Does the anaerobic threshold really occur at 4 mmol/l blood lactate?
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessingthe anaerobic- or lactate threshold. By Loek Vossen Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper…
Race fueling strategies: how to use carbohydrate combustion rates
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…
Webinar: Mistakes you need to avoid when using a training method | INSCYD X AZUM
Join Sebastian Weber, Founder of INSCYD, and Reinout Van Schuylenbergh, an esteemed coach with over 30 years of experience in endurance sports, as they impart invaluable knowledge on leveraging state-of-the-art training methods to maximize your endurance training. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
Part 2. Metrics all Runners should know: Lactate accumulation and Recovery
In the previous blog we talked about the importance of knowing fundamental running metrics like VO2max, VLamax, Fat combustion and Carbohydrate combustion. We saw how knowing those metrics makes you a faster runner instantaneously. In this blog we’ll show you how knowing your lactate accumulation and recovery will optimize interval training. How VO2max and VLamax…
Muscle Glycogen and Exercise: all you need to know
Muscle Glycogen and Exercise: all you need to know Glycogen is the most important energy substrate during exercise, especially at higher intensities. Since most races require such high intensities, glycogen is important to every athlete who wants to be strong, fast and become a winner. Regardless of the intensity at which you exercise, at some…
Science of VO2max Intervals: A Comprehensive Guide for Endurance Performance
VO2max intervals are a type of HIIT training that specifically aim to improve aerobic power (VO2max). Although many workouts increase VO2max aerobic power, VO2max intervals are often considered to last about 5 minutes. But why? Here’s how to create individually tailored VO2max intervals that work best for you. Spread the knowledge! Share this article with…
