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Understanding performance diagnostics and optimizing training: Your path to new best times
You have just completed a performance diagnosis and are holding a report with values such as IAS, VO2max, VlaMax and training recommendations for four different zones. But what do these numbers and abbreviations actually mean for your training? How do you implement the recommendations in everyday life, especially if you already have an existing fitness routine? This article answers the most common questions and helps you take your endurance-oriented training to a new level.
The basis: What was measured in your performance diagnostics?
During your performance diagnostics, a step test was carried out on a treadmill or bicycle ergometer. After each exercise level, your heart rate and blood lactate concentration were measured. These values are key to creating your individual performance profile, which includes the values below. It is important to know that, in particular, parameters such as VO2max and VlaMax based on measured lactate and heart rate data from our software Calculates and therefore represent precise models, but not direct measurements of these specific physiological capacities, as would be provided by spiroergometry for VO2 max, for example.
IAS (Individual Anaerobic Threshold)
This is an important reference point. Put simply, the IAS marks the area where lactate formation and breakdown are barely in balance. Training at this threshold is intensive and improves your ability to maintain high speeds or performance over a longer period of time. The IAS is shown with the associated heart rate and power (in watts on the bike) or pace (when running).
VO2 max (maximum oxygen uptake)
This value indicates how much oxygen your body can utilize per minute at most. A high VO2 max is an important indicator of your endurance performance — the size of your “motor”, so to speak. VO2 max values apply to amateur athletes from around 55 ml/min/kg for men and 50 ml/min/kg for women as very good. Values below 40 ml/min/kg (men) resp 35 ml/min/kg (women) indicate potential for optimization. In high-performance sports, VO₂max values are significantly higher: Tour de France winners such as Tadej Pogačar reach up to 88 ml/min/kg, top triathletes such as Daniela Ryf are in the range of 70 ml/min/kg.
VlaMax (maximum lactate formation rate)
VlaMax describes how quickly your body can produce lactate under stress. A high value means a high ability to provide a lot of energy anaerobically (without oxygen) in the short term, which is important for sprints or very intensive, short loads. For endurance athletes, a lower, easy-to-control VlaMax combined with a high VO2 max is often desirable in order to conserve carbohydrate stores. This value describes the economy of your “engine.” The following applies to VlaMax: For endurance sports such as triathlon or marathon, a low value ideal. Good VLAMAX values are 0.3—0.4 mmol/l/s (men) and 0.2—0.35 mmol/l/s (women). Sprinters or track cyclists often have significantly higher values of 0.7-1.0 mmol/l/s, which, however, can lead to faster lactate buildup and thus to lower exercise tolerance over longer distances. A useful combination is therefore a high VO₂max and low VlaMax, especially for long-distance athletes.
Output/pace for a given lactate concentration
These values indicate at which output or pace your blood lactate level reaches specific lactate concentrations. The range around 2 mmol/l lactate is often referred to as the aerobic threshold or LT1 and marks the transition to more intensive fat metabolism training. 3 mmol/l is another indicator of exercise intensity on the way to IAS. One criticism of this, however, is that fixed lactate thresholds such as 2 mmol/l for the aerobic threshold or 4 mmol/l for the anaerobic threshold often fall short, as they ignore the considerable individual variance in metabolism, training status and even the form of the day and therefore do not represent universally valid physiological markers, contrary to what was originally postulated. Modern performance diagnostics therefore rely on individualized threshold concepts, such as the Individual Anaerobic Threshold (IAS) we also use. These analyse the personal course of the lactate curve in order to identify specific turning points. Such tailor-made approaches make it possible to determine training areas much more precisely, which leads to more effective training management, optimized adjustment stimuli and better tracking of performance development, instead of relying on blanket guidelines that are unsuitable for many athletes.
Recommendations on training intensities
- Regenerative training/KB (compensation area): Very easy training for active recovery and promotion of regeneration.
- Extensive basis GA1 (basic endurance 1): Aerobic training improves fat metabolism and overall endurance. This is often the biggest part of an endurance athlete's training.
- Intensive GA2 basics (basic endurance 2): Training in the transition area to the anaerobic threshold improves lactate tolerance and specific endurance.
- Threshold training EB (development area): Training at or just below the individual anaerobic threshold (IAS) to improve maximum continuous performance.
- forecasts: Based on your physiological values, realistic target times for competitions such as the Alpe d'Huez cycling marathon or running distances of 1500m to the marathon can be estimated.
conclusion
Your performance diagnostics and the resulting values are a powerful tool for making your training individual and effective. Understand the importance of your personal zones and thresholds and use them to plan your training sessions in a targeted manner. Combine basic training with specific intensive stimuli and don't forget the supporting measures such as strength and flexibility training. With a well-thought-out approach and continuity, you will be able to sustainably improve your performance. If you have any questions about the structure of your training or are interested in training planning, you can find more information about our Packages and prices or you can send us a short message via whatsapp. Good luck!
FAQs
Combining endurance, HIIT, and strength training can be highly effective—but it requires smart planning to avoid overtraining.
Set Your Priorities
What’s your main goal? The balance between endurance, HIIT, and strength work should be based on what you want to achieve.
- If your goal is to build muscle mass, your time distribution will look very different from someone preparing for an IRONMAN.
- Even within triathlon, your training will differ depending on the race distance—a sprint triathlon requires a different balance than an IRONMAN.
Timing Your Sessions
Strength and endurance training on the same day:
- Option 1 (Endurance focus): Do endurance training first, followed by strength work—either directly after if it’s a light strength session, or several hours later. Be aware that fatigue from endurance work may affect strength performance.
- Option 2 (Strength focus or time-saving): Do strength training first, then a light-to-moderate endurance session (low intensity or GA1). Avoid intense endurance sessions right after heavy strength work, as muscle fatigue can reduce the quality of your endurance training.
HIIT and endurance training:
These are both demanding for the cardiovascular system and metabolism, so ideally schedule them on separate days. If they must be on the same day, keep a clear time gap (e.g., HIIT in the morning, light endurance in the evening) and only if you’re well-recovered. Always monitor your total training load.
HIIT and strength training:
These can be combined. If the focus is muscle growth or maximal strength, do strength work first. If HIIT is the priority, start with that.
Weekly Planning Guidelines
- Schedule intense sessions (HIIT, threshold training, VO₂max intervals) at least 48 hours apart.
- Place strength training on days without intense endurance work, or with a clear time gap.
- Use light endurance sessions (low intensity, GA1) for active recovery after hard training days.
- Plan at least one complete rest day per week, depending on training volume and experience.
Example Week (3–4 endurance sessions, 2× strength, 1× HIIT):
- Mon: Strength training
- Tue: Endurance (GA1, longer session)
- Wed: HIIT (from gym routine) or light recovery session
- Thu: Strength training
- Fri: Endurance (intense—threshold or VO₂max intervals)
- Sat: Endurance (GA1/GA2, medium duration) or rest day
- Sun: Rest day or light recovery session
Intense training is a key element in pushing your performance limits. Interval training is the method of choice, but the type of intervals depends on your goal, fitness level, training experience, and the results from your performance diagnostics.
Threshold Intervals (EB zone, training at the lactate threshold)
- Goal: Improve performance at your individual anaerobic threshold (IAT).
- Structure: 3–10 min work phases at or just below IAT power/pace. Active recovery between intervals (easy jog/spin in low-intensity zone) long enough to maintain quality—usually 50–75% of the work duration.
- Example: 4 × 8 min at IAT with 4–5 min easy recovery.
VO₂max Intervals
- Goal: Increase your maximum oxygen uptake.
- Structure: Shorter, very intense efforts (2–5 min) well above IAT (≈105–120% IAT power or pace you could hold for 5–8 min). Active recovery of similar or slightly longer duration than work phases.
- Example: 5 × 3 min VO₂max pace with 3–4 min easy recovery.
- Note on VLaMax: Athletes with high VLaMax may produce lactate quickly here—consider shorter intervals or longer rests initially.
High-Intensity Intervals (HIIT) (anaerobic capacity / VLaMax focus – use sparingly for pure endurance athletes)
- Goal: Improve sprint ability and lactate tolerance at very high intensities.
- Structure: 15–60 sec maximal or near-max sprints with full recovery (several minutes).
- Example: 6–10 × 30 sec all-out sprints with 3–5 min easy recovery.
- Note on VLaMax: This can increase VLaMax—beneficial for final sprints or specific race demands, less so for long-distance specialists.
Race-Pace Intervals
- Goal: Improve pace consistency, efficiency, and energy management at race pace.
- Structure: Long intervals at target race pace, e.g., 2–3 × 20–30 min, within longer sessions. Intensity is just below or at IAT depending on race length.
- Example: 3 × 25 min Ironman pace with 10 min easy between.
- Tip: Ideal for simulating race-day nutrition and testing gear.
General Guidelines for All Interval Sessions
- Warm-up: 15–20 min low to moderate intensity.
- Cool-down: 10–15 min easy.
- Progression: Gradually increase number or length of intervals, or reduce recovery time—avoid overloading.
- Frequency: For most ambitious amateurs, 1–2 intense sessions per week is enough.
- Nutrition: Fuel with easily digestible carbohydrates (gels, drinks, bars, or even gummy bears) during intense endurance sessions. Race-pace intervals are ideal for practicing high-carb fueling to avoid stomach issues on race day.
Pure endurance training alone is often not enough for optimal performance development and injury prevention. For a well-rounded program, include the following elements:
Strength Training
- Why: Builds muscle, tendons, and ligaments for better power transfer, greater resilience, and lower injury risk. A strong core is essential for stable posture and efficient movement. Strength training with heavy weights is also one of the most important preventive measures against osteoporosis.
- How often: 1–2 times per week, ideally on days without intense endurance sessions or with several hours in between.
- What to do: Focus on functional, compound exercises engaging multiple muscle groups (squats, lunges, deadlifts, pull-ups, dips, planks, push-ups, rows). Cyclists may benefit from specific leg and hip exercises, while runners should also include exercises for the feet and lower legs.
Mobility Training
- Why: Maintains or improves joint range of motion, releases muscle tension, and supports more economical movement.
- How often: Regularly—ideally daily for a few minutes, or as part of your warm-up/cool-down.
- What to do: Dynamic stretches before training (e.g., leg swings, arm circles) and static stretches after training or in the evening (hold each stretch for 20–30 seconds). Focus on hip flexors, hamstrings, glutes, calves, chest, and shoulders.
Nutrition & Sleep
- Follow a balanced diet that meets your energy needs and provides sufficient nutrients for recovery and performance.
- Avoid fasted training unless you are experienced with it. Ensure adequate protein and carbohydrate intake post-workout, and during long or intense sessions, consume enough carbohydrates to sustain performance.
- Prioritize sleep—7–9 hours per night for most adults—to ensure both physical and mental recovery.
A smart endurance plan prioritizes building your aerobic base, complemented by targeted higher-intensity sessions. If you train 3–4 times per week, your week might look like this:
Session 1 – Base Endurance
Approx. 60–70% of total training time. A long, easy session in Zone GA1.
- Goal: Improve fat metabolism, increase capillarization (growth of small blood vessels in the muscles), and make your movement more economical.
- Duration: Depending on your fitness, sport, and goals—anywhere from 90 minutes to several hours.
- Intensity: Heart rate and power/pace according to your GA1 zone—you should still be able to hold a comfortable conversation.
Session 2 – Intensity
Approx. 15–25% of total training time. Includes GA2 or threshold (EB) work.
- Goal: Improve lactate tolerance, raise your anaerobic threshold (IAT), and increase sport-specific endurance.
- Option A (GA2 focus): Longer intervals, e.g., 3–4 × 10–20 min, or a steady run in upper GA1 to lower GA2.
- Option B (Threshold focus): Shorter, more intense intervals at IAT, e.g., 3–5 × 5–10 min, with appropriate recovery. (See FAQ: How should I structure intense training?)
- Note: Always warm up and cool down sufficiently in low zones before and after intense work.
Session 3 – Base / Technique / Recovery
Approx. 10–15% of total training time. A shorter, more flexible session.
- Option A (Recovery): Easy KB-zone session if feeling fatigued or after a hard day.
- Option B (Technique / Fartlek): Easy session with playful accelerations or technical focus (cadence, running form).
- Option C (Short Base/Tempo): If feeling fresh, a shorter GA1 or occasional GA2 effort.
Session 4 – Additional Base (Optional)
If training 4× per week:
- Option A: Second long GA1 session—ideal for improving long-term endurance.
- Option B: Another targeted intensity session (e.g., VO₂max intervals) to address specific weaknesses—only if recovery allows. Avoid scheduling two very intense sessions back-to-back.
General Rules:
- Listen to your body—recovery is as important as training itself.
- Use your performance diagnostics (especially heart rate and power/pace zones) as key guidance tools.
- Always pay attention to how you feel—if a session feels too hard, it probably is. Adjust training for both bad and good days as needed.
The term “Zone 2” is widely used in popular training models (such as 5- or 7-zone systems), but it does not directly match Zone 2 in a 4-zone model.
In many 5-zone systems (e.g., default settings on Polar, Apple, or Garmin), Zone 2 usually represents light to moderate aerobic training—often around 60–70% (sometimes 65–75%) of maximum heart rate. This zone primarily targets the development of aerobic endurance.
In your diagnostic profile, the closest equivalent is the Extensive Endurance (GA1) zone—what many people refer to as “Zone 2” in classic base training.
Unlike generic max-HR percentages, GA1 is individually determined from your lactate values and your individual anaerobic threshold (IAT). It’s typically at a lactate level of ~2 mmol/l or lower, where your body mainly uses fat for energy.
Integrating IAT into a 5-zone model:
- The IAT usually falls at ~85–90% of max HR.
- This places it in the upper part of Zone 3 or lower part of Zone 4.
- In the 5-zone model, Zone 4 is the threshold zone, which maps well to the IAT.
- If you know your IAT HR from diagnostics, you can set it as the lower limit of Zone 4 on your watch (e.g., Garmin, Polar) using custom HR zones.
This ensures your threshold training is precisely targeted and your progress can be accurately tracked.