Training
Do You Need a Bike Fit? Five Signs It Is Time
Discomfort, a new bike or a big goal ahead? Five signs a bike fit could make riding more comfortable and sustainable.
October 20, 2026
SPORTS SCIENCE MADE EASY
Clear explanations of endurance training, testing and race preparation — with practical ideas you can discuss with your coach.
Compare VO2max, lactate and INSCYD — and choose the test that answers your question.
Cycling, running and triathlon testing — what to book first.
Body composition, RMR and healthy-ageing assessments.
Understand intensity, recovery and progression. Our coaching uses a seven-zone system, adapted to the athlete and the information available.
Learn what a test can tell you, what it cannot, and how to connect the findings with your goals.
Connect practical explanations with your experience in training, testing and the Endurance Lab community.
A practical guide connecting endurance physiology with coaching and race preparation — written by Endurance Lab founder Tiago Dias.
Discomfort, a new bike or a big goal ahead? Five signs a bike fit could make riding more comfortable and sustainable.
Your lab results are specific to the exercise you test in. Here is how cyclists, runners and triathletes should choose.
Hawi Feysa and Amos Kipruto won the 2026 Chicago Marathon, where three women broke 2:15 in the same race for the first time.
VO2max and lactate tests answer different questions. Here is how to choose the right one for your goal.
Taylor Knibb and Vincent Luis claimed the 2026 IRONMAN World Championship titles in Kona after dramatic marathon finishes.
Set 7 personalised winter training zones with a lactate test. Learn how blood samples, heart rate, pace or power reveal smarter intensities and progress.
Practical endurance science, testing explained and squad news — straight to your inbox. No spam.
Free tools and race guides. Zone calculator, VO2max calculator, race time predictor, triathlon race predictor, fuelling calculator and 13 race guides for Ireland, Portugal and beyond. See all free tools →
The highest rate at which your body can take in and use oxygen during hard exercise — a measure of aerobic capacity.
The intensity above which lactate starts to accumulate in the blood faster than it is cleared. Useful for setting training zones and pacing.
Ranges of intensity (heart rate, power or pace) used to structure easy, steady and hard training. The Endurance Lab Method uses seven zones.
The intensity at which your body burns the most fat. Measured in metabolic tests such as INSCYD.
An INSCYD measure of how quickly your body can produce energy from carbohydrate without oxygen — linked to sprint ability and how fast carbohydrate is used.
Resting metabolic rate: the energy your body uses at rest. Not the same as your total daily energy needs.
The number of years lived in good health. Aerobic fitness, strength and body composition are useful markers.
A good training plan fits your life and explains the purpose of the work. Choose Remote, Squad or Support coaching for a personalised approach.