I haven’t used Xert in a few years, but do actively use WKO5. Pretty sure the only unique items in the INSCYD report are VLamax and power at FATmax. I was somewhat surprised my VLamax was so low, but from a practical point-of-view it hasn’t influenced my training. Having done an INSCYD test, I’d be happy just using WKO5.
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My thoughts exactly.
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It’s quite obviously because they’re not using disc brakes.
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I have seen very little from EmpiricalCycling to suggest that he can participate in a productive argument, and doesn’t really seem to want to back up his statements with facts, just a childish response of “You’re wrong”. Dude’s a charlatan who only partially understands the physiology he claims to be an expert at. Publish some research then like others have done to support their hypotheses, otherwise its just noise.
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Hello guys,
I am from Germany and new to TR :).
I would like to share with you my test results from the INSCYD diagnostics to interpret the results and discuss some measures.
My Background:
I have started cycling since 2 1/2 years (22.00 kilometers, since 15.000 with structured training)
Before that, I was deep into fitness training for a period of approx. 5 years.
INSCYD: (see attached files)
VO2max: 66.3 ml/min/kg
VLamax: 0,63 mmol/l/s
Threshold: 4.0 w/kg; 288 W (75.5% of VO2max)
I do not race and I am not sure if I will. So there is no specific goal from my side regarding an event.
My main goal is just to increase my cycling fitness and therefore I would like to boost my threshold power which seems quite low compared to the given VO2max (?).
My VLamax seems in the upper range. Is that the reason for the low FTP?
Do you see in lowering this number a potential for an increase in FTP then?
Thats the only point which came in my mind. Do you see other important points in
my INSCYD report?
I realy looking forward to discussing the results and deriving an adequate training for further fitness increase. I am sure I overlooked some important coherences 
Your FTP is on the lower side in relation to vo2 max (75%) it is hard to say without power curve but you should have some headroom to push from below - so I would focus on a lot of aerobic work, lot of long Z2, sst and threshold work. When doing vo2 max - longer intervals 4-8 min.
The other aspect is that simply it is your phenotype - more punchy rider so play your strengths.
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Ok. Makes sense to me.
My bests so far @72kg
5 s: 1100W
1 min: 645W
5 min: 415W
20 min: 320 W
1h: 290W
Would you say an example training week can look like this:
SST 2x20 min, 1 set with low cadence, + endurance (4h ride, twice a week)
VO2 max, 4x8 min + endurance (4h ride, once a week)
Endurance ride with a sprint all 30 min (5h, once a week)
(post deleted by author)
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There are acouple of older threads on here regarding inscyd, you might have moore luck asking in there:
Also I think there was a lot of discussion in the Iniago San Millian thread: Iñigo San Millán training model
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First of all, an FTP of 4.0 W/kg isn’t low. But you’re right that compared to your vo2max, there seems to be space for it to increase. For that to happen, you probably need sustained intervals under threshold - think the inscyd guys recommend around LT1.
Your VLamax will probably come down as a consequence of doing a lot of sustained work, but to be honest, I wouldn’t worry about that number right now and look more at the VO2max/FTP contribution.
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Thanks for your reply.
What do you excatly mean by focus more at the VO2max/FTP instead of VLamax decrease?
You recommend to continue with short V02 max intervals instead of a big focus on sustained under threshold intervals?
No, I mean what you said - at the moment, you FTP seems low compared to your VO2max, so focus on bringing FTP up “from below”, ie with sustained sub-FTP work. Once it goes to about 85% of VO2max, that might not work anymore, and you’ll need to improve VO2max, before you can raise FTP further.
I wouldn’t focus on the lactate stuff, it’s hard to measure at home, and personally I’m not convinced vlamax means much.
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Now I got your point. Makes sense to me. Thanks!
I would definitely go way longer. 2x20 is basic workout to start with. Go extensive, start with 2x20 and add time or intervals or both every workout - 2x20, 3x20, 2x30, 4x20, 2x40 and mix with threshold (4x10, 5x10, 3x15, 4x15, 3x20 etc). I would try full aerobic work - only sst, threshold and z2. Your short power is very good so probably needs only some maintenance not regular training - so touch it sometimes but I would not do this every week as you want to maximise the time below FTP.
But I am not a coach, so probably there are some more qualified users here that will have different opinion.
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thanks!
Yesterday I did 2x20, 1x10 @93% of FTP and additionally fasting. Felt good.
Should be around 80 minutrs the goal or would you extend this time?
Why fasting? You will impair your training this way - fuel your work.
If you can - go longer. 80 min SST is always a solid workout, but sometimes its nice to try where you can go and often positively surprise yourself. Basically, your TiZ should be around your TTE or extended - so with threshold workouts take your TTE divide it into intervals and start there. With SST to provide decent stimulus you should go longer than your FTP TTE - so 60 min+.
You can also check this topic - many valuable insights:
I thougt fasting training is a good option to force the body to use more fats instead of carbs? I wouldn’t do it if a hard workout is planned. Is it a controversial discussed topic?
Sorry., I’ve never heard it - what hat does TiZ and TTE mean?
Thanks for the link:)
Not really - with Sweet Spot (SST) and fasting you can dig a hole, and not force your body to burn more fats. Fasting rides is always a controversial topic and there are many conflicting researches about this - but a good rule of thumb is to fuel your workouts and eventually cut the calories outside the work. If you want to learn your body to burn more fats simply ride long Z2 rides (not fasted) and do long intervals (like 20-30 min+). With intensity, you always burn carbs, no matter what. If you do not replenish them - you will fade and won’t be able to do more work than would be way more beneficial than fasted training. My personal opinion on this topic is: if you are able to do something it does not mean it’s beneficial to you 
If you fuel your workouts, you can do more work, burn more calories by doing more work, and train better. Your fat metabolism will catch up naturally with more volume and longer rides.
TiZ - Time in Zone. For example 4x20@90% FTP is 80 min TiZ
TTE - Time To Exhaustion - how long you can hold your FTP power. It can be 35min or 75min.
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Thank you!
I have two more questions:
*Is there a reliable formula to see how much does VLamax affects FTP. For example If I would be able to bring VLamax down to 0.4, how will my FTP develop?
*Does a drop in VLmax also affects the 3-8 min power? Its unclear for me when I focus the next time just on aerobic work how/if my 3-8 min power will suffer from it?
Today I start my SST progression
This is a good article about the lactate dynamics: https://www.wko5.com/vlamax-in-wko
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