# My INSCYD report **URL:** \ **Category:** Training\ **Tags:** choosing-a-plan\ **Created:** [March 2, 2019, 10:47am UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660 "2019-03-02T10:47:04Z")\ **Posts on this page:** 20\ **Page:** 4
**Author:** ![tofel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tofel/32/16743_2.png) [@tofel](https://www.trainerroad.com/forum/u/tofel)\ **Post date:** [March 3, 2019, 9:50am UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/63 "2019-03-03T09:50:11Z")
> [@Mikael\_Eriksson](#): > > I would also consider adding longer intervals in the range **between** your AT zone and AeMax zones (see @tshortt s response on supra-threshold intervals) . They do overlap, my AT upper limit is 265W, aemax lower limit is 258W. I thought @tshortt was talking about supra-thresholds in TR, that would be 105% of my TR-FTP (276W) = 290W. ---
**Author:** ![abalakov](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/abalakov/32/16499_2.png) [@abalakov](https://www.trainerroad.com/forum/u/abalakov)\ **Post date:** [March 3, 2019, 11:05am UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/64 "2019-03-03T11:05:40Z")
> [@Mikael\_Eriksson](#): > > That 15.7 mmol was accumulated over 3+ minutes, not 13 seconds. It is correct that Lactate was accumulated over 3 minutes but the maximum values are already achieved after a very short time and do not continue to increase (it is also strange that a value at 0:00 shows 15.7 when the rest value is 2.00). Even calculating with 60 seconds you end of with a value of 2.0 (working with the 1:00 values) =\> (14.00-2.00)/60=0.2 ![Clipboard01](https://global.discourse-cdn.com/trainerroad/original/2X/7/717579f59803944ede5e8de600bec61d84155771.jpeg) ---
**Author:** ![martinheadon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/martinheadon/32/7705_2.png) [@martinheadon](https://www.trainerroad.com/forum/u/martinheadon)\ **Post date:** [March 3, 2019, 11:11am UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/65 "2019-03-03T11:11:15Z")
> [@Mikael\_Eriksson](#): > > I would also consider adding longer intervals in the range **between** your AT zone and AeMax zones (see @tshortt s response on supra-threshold intervals) . Think 30, maybe building to 40 minutes of work total, in 5-8 minute intervals. But I would monitor HR there to see if it looks like you can achieve a high HR and a high accumulated time at a heart rate level clearly above your AT. @Mikael_Eriksson do you have any opinion on the Stephen Seiler intervals? (4x8min as hard as you can manage (probably about 105% FTP maximum) with 2 minute rests in between) They’re all about accumulating time at VO2max and at a high heart rate. ---
**Author:** ![tshortt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tshortt/32/3100_2.png) [@tshortt](https://www.trainerroad.com/forum/u/tshortt)\ **Post date:** [March 3, 2019, 11:58am UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/66 "2019-03-03T11:58:03Z")
> [@tofel](#): > > I thought @tshortt was talking about supra-thresholds in TR, that would be 105% of my TR-FTP (276W) = 290W. I was talking about supra-threshold intervals but _not_ based on your TR ramp test FTP. So for all my comments I would base it on your INSCYD training zones. I think you can use TR workouts to achieve what @Mikael_Eriksson is suggesting, but it’s not going to be _just follow this TR plan_ necessarily. You’ll have to do some translating. So “105-110%” now means upper end of INSCYD’s anaerobic threshold zone or between that zone and the next one up (see @Mikael_Eriksson answer) . I focus on the target wattages and zones/ranges from INSCYD (much simpler), and then just find workouts that satisfy the power output. So even though I’m using INSCYD target wattages, the durations, rest intervals, etc are likely already created for you in the TR catalog. Also, based on what he said maybe disregard my suggestion about “maintaining low VLamax” with a few medio days. I really was just trying to warn against totally filling up you week with intervals, which some ppl try to do when they want to “vo2max focus”. It’s not sustainable. I stand by what I said about sweet spot though. When you get back to doing that type of training, medio in INSCYD is not TR defined sweet spot. ---
**Author:** ![Brennus](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brennus/32/1318_2.png) [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Post date:** [March 3, 2019, 12:35pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/67 "2019-03-03T12:35:45Z")
> [@tofel](#): > > **What are your most effective ways to boost your VO2max?** Tuesday Night Crits ---
**Author:** ![tofel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tofel/32/16743_2.png) [@tofel](https://www.trainerroad.com/forum/u/tofel)\ **Post date:** [March 3, 2019, 2:47pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/68 "2019-03-03T14:47:35Z")
> [@abalakov](#): > > (it is also strange that a value at 0:00 shows 15.7 when the rest value is 2.00). La prae was taken right before the run, so at **00:00** 00:00 post corresponds to **03:14** , so **right after the run** (01:00 post corresponds to **04:14** and so on) ---
**Author:** ![tofel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tofel/32/16743_2.png) [@tofel](https://www.trainerroad.com/forum/u/tofel)\ **Post date:** [March 3, 2019, 2:50pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/69 "2019-03-03T14:50:51Z")
Got it, thank you! 👍 Now everything makes sense ---
**Author:** ![tofel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tofel/32/16743_2.png) [@tofel](https://www.trainerroad.com/forum/u/tofel)\ **Post date:** [March 3, 2019, 3:08pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/70 "2019-03-03T15:08:54Z")
And where can I find those? 😅 ---
**Author:** ![abalakov](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/abalakov/32/16499_2.png) [@abalakov](https://www.trainerroad.com/forum/u/abalakov)\ **Post date:** [March 3, 2019, 3:36pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/71 "2019-03-03T15:36:01Z")
> [@tofel](#): > > 00:00 post corresponds to **03:14** , so **right after the run** Ok, then I misread it and it was indeed accumulated over 3 respectively 3:14 minutes. This makes more sense and VLaMax=1 it becomes at least a possible results. Why wasn’t the sprint test taking that is shown in the Bora presentation where why foresee it for the 2nd day? I did not get your previous comment on VO2 measurement. Was VO2 measured or calculated? ---
**Author:** ![tofel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tofel/32/16743_2.png) [@tofel](https://www.trainerroad.com/forum/u/tofel)\ **Post date:** [March 3, 2019, 3:45pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/72 "2019-03-03T15:45:12Z")
> [@abalakov](#): > > Why wasn’t the sprint test taking that is shown in the Bora presentation where why foresee it for the 2nd day? It seems to me that the sprint test is optional to the _4X-Phase intermittent load test_ of INSCYD > [@abalakov](#): > > I did not get your previous comment on VO2 measurement. Was VO2 measured or calculated? Calculated, unfortunately. But they claim that this is still very accurate compared to a spiroergometry, making it possible to perform this test in the field. ---
**Author:** ![oggie41](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/oggie41/32/12968_2.png) [@oggie41](https://www.trainerroad.com/forum/u/oggie41)\ **Post date:** [March 3, 2019, 5:00pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/73 "2019-03-03T17:00:55Z")
Real interesting thread; shows how useful the INSCYD testing is. If @tofel hadn’t done this testing he could have spent the next year doing a load of SS training and ended up scratching his head as to why he wasn’t improving as much as he expected. @tofel - out of curiosity, what does your training history look like to end up with the VLaMax number you have? What type of training have you predominantly done? Which TR plans do you tend to do? ---
**Author:** ![tofel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tofel/32/16743_2.png) [@tofel](https://www.trainerroad.com/forum/u/tofel)\ **Post date:** [March 3, 2019, 5:36pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/74 "2019-03-03T17:36:17Z")
> [@oggie41](#): > > out of curiosity, what does your training history look like to end up with the VLaMax number you have? What type of training have you predominantly done? I think it’s mostly muscle fiber distribution. Although, I did ALOT of running in the medio zone in the past (before starting TR two years ago). Also, I am no stranger to fasted training. Over the last two years I have become a fan of the Olympic Triathlon Base/Build/Specialty cycle, which always gave me the largest gains in FTP. The plan also had a big impact on my running workouts. ---
**Author:** ![tshortt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tshortt/32/3100_2.png) [@tshortt](https://www.trainerroad.com/forum/u/tshortt)\ **Post date:** [March 6, 2019, 3:34pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/75 "2019-03-06T15:34:47Z")
Seems as though I’ve come in with a fairly low VLamax as well. As such, I’ll focus some time in the near future on raising my absolute VO2max (as well as relative by losing a few kg, but I know what I’m doing wrong there 🍺🍻🍺) Hypothetical question: once VLamax is low (given that this is the desired outcome), one obviously needs to maintain it by continuing to do at least _some_ “medio” type training. I gather that continuing to do that won’t really move the threshold needle much in terms of an absolute number. I wonder though if continuing to build volume at those intensities would build stamina or fitness in some other way? In other words, what would be the point (besides maintenance) of continuing to do “medio” work. ---
**Author:** ![roflsocks](https://avatars.discourse-cdn.com/v4/letter/r/fbc32d/32.png) [@roflsocks](https://www.trainerroad.com/forum/u/roflsocks)\ **Post date:** [March 6, 2019, 8:16pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/76 "2019-03-06T20:16:14Z")
Coggan’s expected physiological adaptions covers this a bit. According to his chart, tempo gives the biggest increase in glycogen storage of any zone, and is tied with threshold in effectiveness in muscle fiber conversion from IIb to IIa. Additionally, there are a bunch of other benefits that are mostly similar to threshold, but less dramatically. It’s not a perfect source, and there’s not really anything in the way of specifics for how that chart was generated. But it’s the best easy to digest resource that I know of on the topic. Most of that looks like primarily aerobic adaptations, which would focus on the VO2max side of the equation. Muscle fiber conversion would impact VLamax though. > **[Power Training Zones for Cycling](https://www.trainingpeaks.com/blog/power-training-levels/)** > > Setting the correct cycling power zones is critical to improving as a cyclist or triathlete, as explained by Dr. Andy Coggan in this comprehensive guide to setting zones. ---
**Author:** ![tshortt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tshortt/32/3100_2.png) [@tshortt](https://www.trainerroad.com/forum/u/tshortt)\ **Post date:** [March 6, 2019, 8:50pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/77 "2019-03-06T20:50:16Z")
@roflsocks Let me ask it a different way. Let’s say @tofel had a crazy low VLamax (given that’s his goal) and his aerobic capacity (VO2max) was off the charts high. According to the INSCYD folks, these two things largely determine threshold. As such, he’s not going to be able to further move the needle of that value too much. Moreover he knows his burn rate with carbs and fat at various intensities. Now what? What does he train? How does he do it? He seems to be at his genetic limit. What can he improve? (Not talking about tactics, skills, etc here) ---
**Author:** ![markbrouns](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/markbrouns/32/7757_2.png) [@markbrouns](https://www.trainerroad.com/forum/u/markbrouns)\ **Post date:** [March 6, 2019, 9:14pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/78 "2019-03-06T21:14:59Z")
Time to exhaustion. Produce the same power output after 2000kJ, VT1, … ---
**Author:** ![tshortt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tshortt/32/3100_2.png) [@tshortt](https://www.trainerroad.com/forum/u/tshortt)\ **Post date:** [March 6, 2019, 9:22pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/79 "2019-03-06T21:22:00Z")
> [@markbrouns](#): > > VT1 Can you elaborate on this one? The other two I get/understand and are what I was getting at with the question. (also, I know what VT1 actually _is_. asking about how to change/train) ---
**Author:** ![markbrouns](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/markbrouns/32/7757_2.png) [@markbrouns](https://www.trainerroad.com/forum/u/markbrouns)\ **Post date:** [March 6, 2019, 9:25pm UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/80 "2019-03-06T21:25:52Z")
Power at 2 mmol approximately. This takes a lot of time and high volume. The things i mentionned are mainly what differs normal cyclists with a pro ---
**Author:** ![roflsocks](https://avatars.discourse-cdn.com/v4/letter/r/fbc32d/32.png) [@roflsocks](https://www.trainerroad.com/forum/u/roflsocks)\ **Post date:** [March 7, 2019, 12:09am UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/81 "2019-03-07T00:09:44Z")
> [@tshortt](#): > > Now what? What does he train? How does he do it? He seems to be at his genetic limit. What can he improve? (Not talking about tactics, skills, etc here) I would think once VLamax has a sufficiently low level such that you’re not interested in lowering it, you’d want to shift to aerobic conditioning. I’m not sure if there’s a “too low” for cycling, if you’re simply looking to excel at TT type efforts. I did read that in running, if your VLamax is too low, it starts to have downsides, and no longer becomes a beneficial adaptation. I would probably look to train aerobic, threshold, and VO2max. Basically polarized training, as each of these zones excel in causing specific aerobic adaptations. Volume wise, as much as you have either time for and/or as much as you can recover from. I’m not clear on how a very low VLamax would respond to detaining. I’d think it would be much more stable than VO2max, but I don’t really have any evidence for that. It’s just my hunch. I would think though, that failure to perform future VLamax training would slowly result in an increase in VLamax. I’ll add that high volume training is supposed to also lower VLamax, so I’m not sure that would be sufficient on its own to maintain a low volume, or if some additional stimuli would be required. We’d really want to get more data on it to be sure. I suppose this is where regular testing would be of value, as you’d be able to say conclusively whether the amount/type of training you’ve been doing works for you. Whereas most of the time, recommends are based on what applies on average, to the average rider. And I re-read your question. To more directly answer what to do once you’re at your genetic limit: repeat it each year, and race well. Training wise though, I’m of the opinion that you can pretty much always squeeze out a little bit more if you can find a way to better optimize training and/or recovery. And that our “genetic max” is completely theoretical, and not that useful. Everyone has a highest VO2max value they’ve ever had. No one actually knows if that value is their genetic max or not. They simply have a highest they’ve ever gotten so far. Once you’re up near what you think your max is, even the smallest gains are a big win. But there’s always another small gain to be had. ---
**Author:** ![abalakov](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/abalakov/32/16499_2.png) [@abalakov](https://www.trainerroad.com/forum/u/abalakov)\ **Post date:** [March 7, 2019, 10:31am UTC](https://www.trainerroad.com/forum/t/my-inscyd-report/12660/82 "2019-03-07T10:31:36Z")
> [@tshortt](#): > > Now what? What does he train? How does he do it? I think this question can only be answered when understanding the A race targets and timeline. You know the current strengths and weaknesses of your body based on the lab (or inscyd) testing. What is missing is the gap that you try to close. Just training for lab figures doesn’t make sense from my perspective. You use these figures to understand how to train best in order to achieve highest marginal gains… [Previous page](https://www.trainerroad.com/forum/t/my-inscyd-report/12660.md?page=3) [Next page](https://www.trainerroad.com/forum/t/my-inscyd-report/12660.md?page=5)