• Mark Turnbull

How are Training Zones calculated in INSCYD


In most physiological assessments they only feature one major performance benchmark like a value for anaerobic threshold, VO2max etc. Therefore training zones can only be extrapolated from this: 70% of threshold for base training, 120% for VO2max intensity, and so on.


Obviously this is a major shortcoming. For some athletes the base training zone is higher or has to be much lower. Same with VO2max: for one athlete the anaerobic threshold might be at 75% of VO2max, for another at 90%. So extrapolating just doesn't work!

Also the total power output of an athlete has to be considered, not only relative values! This is because certain performance limiting factors apply independent of the power output of an athlete. For example carbohydrate intake: this is limited to approx. 90g/h - no matter if you are a professional cyclist competing in the Tour de France, or a recreational cyclist.


In most physiological assessments only feature one major performance benchmark like a value for anaerobic threshold, VO2max etc. Therefore training zones can only be extrapolated from this: 70% of threshold for base training, 120% for VO2max intensity, and so on. - no matter if you are a professional cyclist competing in the Tour de France, or a recreational cyclist. = 308 Watt... for 25-30h /Week. T he hardest races, such as Paris Roubaix average at approximately 300W for 6h. Also at this intensity his carbohydrate combustion rate is at approximately 90g/h, so the athlete would have to maximize carbohydrate intake in order to just survive the training.

With INSCYD this is different. You now have many more metrics in your hand than just one benchmark. Therefore all training zones are based on their "master metric":

  • recovery and base training are based on the fat and carbohydrate combustion

  • FatMax Zone is based on the fat oxidation rate

  • Anaerobic threshold zone is not based on some empirical threshold concepts but on the equilibrium of lactate production and combustion

  • aerobic maximum - based on the VO2max

  • anaerobic zone - based on energy derived from the anaerobic metabolism.

Here is how the training zones in INSCYD are calculated:


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