INSCYD Power-Performance Decoder (PPD)


INSCYD Power-Performance Decoder (PPD) test, give us the most complete and accurate metabolic and performance profile:

• Maximum aerobic capacity(VO2max)
• Maximum glycolytic capacity (VLamax)
• Accumulation and recovery of lactate
• Fat and Carbohydrate combustion rates
• Aerobic vs. anaerobic energy contribution ratios
• Anaerobic Threshold

Testing can be done as part of a regular training session or as a complete test on the road or indoor on a trainer.

You can have a complete performance profile created without the need to visit a lab. All you need is a power meter or a high-end indoor trainer.

You will be able to utilize the same testing protocol as some of the biggest World Tour teams, including Jumbo-Visma, BORA – Hansgrohe in CCC Pro Team in the team from a PRO TeamsTeam Alpecin FENIX . INSCYD is also well known in the professional triathlon world. Jan Frodeno, Anne Haug, and their trainer Dan Lorang, Lionel Sanders, and his trainer David Tilbury-Davis all use INSCYD software.

PPD takes into account:

– that men and women are physiologically different,
– the athlete’s body composition and normalizes the performance data to it.

PPD enables multidimensional data input. Combining physiological lab data (lactate values or VO2 captured in the lab or field) with field-tested power meter data.

Results are as accurate as laboratory testing. Standard tolerance is on par with state-of-the-art lab testing, e.g. VO2max divergence is 2.5%, the threshold is 2.2% in line with the most accurate metabolic carts.


Make decisions on what to work on in training by precisely calculating the impact of a certain adaptation. Take the guesswork out of your training programs. Stop using a trial and error approach. Now you can predict the effects of a change in any performance metric on your overall performance.

Contact us for more information, or to set up your testing to Optimize your Performance!

Promotional price: 150€ 120€

How does it work?

1.) After you have ordered your test, you will receive all the necessary information by e-mail.

2.) You can then take the test at any time. Testing can take place over a period of up to 3 days.

3.) The test contains four maximal intensities — 20sek, 3min, 6min, and 12min.

4.) Send us your recorded activity file and leave the rest of the work to us.

5.) We will analyze and evaluate your test using the INSCYD software.

6.) You will receive a complete diagnostics within 24hours of submitting your file.

What will you get?

VO2max is the maximum aerobic capacity.

With every milliliter of oxygen, your body is able to take up and use the metabolism, energy is produced. A higher VO2max means higher energy turnover and therefore more power. In almost all sports it is desirable to have high VO2max, enabling high power production by aerobic metabolism. More relevant information is total VO2max since

it ignores your body weight.

VLamax is the maximum lactate production rate.

With every bit of lactate produced, the muscle also produces energy. Therefore VLamax can be viewed as maximum glycolytic power (flux rate) or simplified as anaerobic capacity.

For endurance events, such as an Ironman, or a Marathon, a low VLamax is desirable. A comparable low VLamax allows for higher anaerobic threshold, higher fat combustion and better carbohydrate sparing. On the other hand, a lower VLamax means lower glycolytic energy production, which compromises the performance in sprints. Therefore, in events which include sprinting or short intense bouts, a higher VLamax is associated with higher performance.

Anaerobic threshold (AT)

has long been known as one of the most important benchmarks in endurance sports. AT marks the intensity (speed or power) at which the production rate of lactate in the muscle equals the clearance rate of lactate. AT marks the highest possible intensity, which can be sustained without accumulating lactate. The exercise duration, in this case, is mostly limited by the availability of carbohydrates, which drain quickly at the intensity of AT.

FatMax marks the highest fat oxidation rate.

Simplified, this is the maximum amount of energy (kcal) from fat combustion per hour. In endurance events, a high FatMax is associated with high endurance performance. Whilst carbohydrate stores (glycogen) are limited, utilizing fat as a fuel can help to spare carbohydrates. FatMax is also a training intensity, which can be helpful to assign individual intensity zones for training.

CarbMax – carbohydrate metabolism

CarbMax marks the intensity (speed or power) at which the combustion of carbohydrates reaches 90g per hour. This rate of carbohydrate utilization is the non-maximum of carbohydrate absorption per hour (this is shown as less than 90 grams per hour).

Metabolic demand & VO2

The DARK BLUE curve shows the oxygen demand in steady-state conditions.

The LIGHT BLUE curve shows the actual oxygen uptake VO2 in steady-state conditions.

BLUE AREA difference between the actual oxygen demand and the actual oxygen uptake. This gap can be called the glycolytic or anaerobic gap.

Lactate – production & max. oxidation & concentration

The BLUE curve shows the lactate combustion rate. i.e., the maximum aerobic combustion rate of an athlete.

The RED curve shows the actual lactate production rate. The lactate production rate depends on the anaerobic – or, more precisely, on the glycolytic power of the athlete.

One of the most interesting state of energy metabolism is the crossing point of lactate production and lactate combustion (red and blue curve). At this intensity, both pathways (the aerobic and the glycolytic one) run at the same rate, and the lactate production equals the lactate combustion rate. This point marks the highest possible intensity at which lactate concentration would stabilize at a certain level (steady-state). That is why the crossing point marks the maximum lactate steady-state or anaerobic threshold.

The YELLOW curve shows the lactate concentration in the blood at steady-state conditions.

Lack of pyruvate & lactate accumulation

GREY curve shows a gap between how much lactate could be combusted in the aerobic metabolism (fuel demand in the currency lactate), and how much lactate actually gets produced. As lactate gets transformed to pyruvate before it enters the aerobic metabolism, the difference between the lactate produced and the fuel needed can be named “the lack of pyruvate”.

PURPLE curve shows lactate accumulation.

Fat & carbohydrate combustion

The GREEN curve shows the fat combustion in kcal/h as a function of speed/power. The apex of the curve +/- 5% is marked with the green area.

The RED curve shows the actual carbohydrate combustion rate. The known and maximum exogenous uptake rate of 60-90 g of carbohydrates per hour is marked with an orange bar.

Metabolic Fingerprint

This graph shows your strength and weakness profile at a glance. The most important performance metrics are shown and rated here.

The rating is based on your gender, your sport and your athletic level (professional, amateur, recreational). Your actual values are ranked against a comparison group. High values are on the outside of the graph. Low values are displayed in the middle (towards the inside of the graph).

Visualization of the body compartments

Based on the measured metrics of body composition, the performance-related compartments for lactate distribution and active muscle mass have been calculated.

These metrics depend on 2 criteria;
– your body composition,
– the involvement of muscle mass.

For example, in cycling, the percentage of used muscle mass (primarily lower body muscles) is lower compared to rowing (full-body workout).

These body compartment metrics are used further down in the analysis of performance relevant metrics, such as lactate clearance and production.

Performance development

The graph above aggregates today’s test, and all previous test data.

The most relevant performance metrics are displayed here. You can see how each metric develops over time. Review your training diary to compare the training you have completed in between tests, and see which adaptations, specific training methods have triggered.

INSCYD Training Zones

Training zones are not generated as fixed percentages of anaerobic threshold, FTP, or other static metrics. Each zone has its own individual origin and is related to an actual performance metric, your current status. For each zone, you will find an upper and lower intensity limit, plus the target value, which you should focus on when training in this zone. 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 anaerobic metabolism.