COACHING & TESTING

ADAPT, WIN

Unlock your athletic potential through Seattle-based cycling training, metabolic testing and cycling coaching services at Metier.

METABOLIC TESTING AT METIER

Precise inputs yield precise outcomes, and accurate data is critical in developing an effective cycling training plan. We utilize INSCYD, the most advanced and holistic metabolic testing application available, to provide a 360-degree view of your metabolic profile, and create individualized training plans specific to you.

Trusted by world-tour teams Alpecin-Deceuninck, Movistar, and Canyon-SRAM, INSCYD provides holistic metabolic data, showing how your energy systems work together. We use this to design precise, practical, and results-driven training programs that optimize your cycling performance, so you can surpass your goals.

INSCYD PROTOCOL

Unlike a standard 20-minute FTP test, INSCYD offers a comprehensive analysis of your endurance performance, enabling your coach to craft highly personalized training plans tailored to your physiological strengths and weaknesses.

With just one test, you'll receive a complete 360° metabolic profile that includes:

  • VO2max
  • VLamax (glycolytic capacity)
  • FatMax (fat combustion rates)
  • Carbohydrate combustion
  • Lactate accumulation and recovery
  • Aerobic and anaerobic energy contribution

The test includes four specific maximum efforts:

  • 20 seconds
  • 3 minutes
  • 8 minutes

You can perform these efforts in our Seattle location on a Wattbike or at home or outdoors on your own bike. After completing the test, you’ll receive a full physiological performance profile, detailing all key metrics available in INSCYD. Results are delivered as a PDF via email within 24 hours of test completion.

Then, you can:

  • Send your results directly to your coach, who can integrate them into your training program.
  • Schedule consultation with us to walk through your results, understand the metrics, and learn how to apply them to your training.

COST:
Test: $225 (In-person) OR $125 (Remote)
Test with Consultation: $350 (In-person) OR $250 (Remote)
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We use INSCYD to understand how your engine makes power, leveraging your metabolic data to build a training plan that gets you faster as precisely and efficiently as possible.
A Metier cyclist completing an INSCYD metabolic test at Metier Seattle.

CYCLING TRAINING AT METIER

Lasting adaptations take time to realize, and consistency is paramount. 3 months of consistent, targeted training is how long it typically takes to observe meaningful structural and functional changes in an athlete. During this period, your body can adapt to training stress, improving endurance, strength, and metabolic efficiency. Whether it's boosting your VO2 max, increasing your lactate threshold, or improving muscle endurance, a 3-month training block is an ideal timeframe to make significant progress towards your fitness goals.

Adapt to win with our Block training program.

BLOCK TRAINING

Block is our modular, proprietary training methodology for cyclists. Each Block is 90 days, and is designed to help you achieve your cycling goals through a structured, personalized approach that is modular, goal specific, and time-manageable. This focused timeframe allows us to monitor and guide you through meaningful, measurable improvements in performance. You can add additional Blocks to prepare for multiple events, an entire season, and you can return when you begin training for a new goal.

What's included:

  1. Rider History Questionnaire
    This helps us understand your background, current fitness level, and goals.
  2. Complimentary Consultation
    Meet with our coaching team to discuss your training history, current fitness, and aspirations.
  3. INSCYD Assessment
    As part of the onboarding fee, we’ll schedule an INSCYD assessment to determine your metabolic profile and set up your training zones.
  4. TrainingPeaks Account
    We use TrainingPeaks software to deliver workouts and track your progress. If you don’t already have an account, we’ll help you get started.
  5. Biweekly Calls: Coaches schedule a call every two weeks to review progress, discuss feedback, and adjust plans as needed.
  6. Responsive Support: Coaches respond to emails within 24 hours to provide guidance and address questions.

COST:
$1,000 per BLOCK
$250 onboarding fee (includes your initial INSCYD assessment, and consultation)
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YOUR WORLD-CLASS COACH

Our Seattle cycling coaching team brings nearly three decades of experience coaching amateur and professional cyclists and triathletes. We specialize in crafting practical, performance-driven cycling training plans tailored to your unique goals, experience level, and metabolic profile.

Whether you're gearing up for a race, tackling a personal challenge, or striving to improve your fitness, our expert and certified cycling coaches provide the tools, guidance, and support to help you succeed.
Cycling coach Todd Herriott of Metier demonstrating a core exercise on Red Cord

TODD HERRIOTT - HEAD COACH

With 25 years of experience working with amateur and professional cyclists, Todd specializes in strength training, bicycle fitting, and coaching. A true believer in the importance of strength and conditioning for improving sports performance, Todd became a Certified Strength and Conditioning Specialist (CSCS) with the NSCA in 1999. He is also a certified kettlebell instructor (RKC) and a certified RETUL road and aero bike fitter.

He served as a strength and conditioning consultant for the BMC ProTour Cycling Team from 2009-2012 and has been coaching athletes since 1999.

COACHING & TESTING FAQS

Do I need to come to Métier for my INSCYD Test?

No, you can perform ALL three efforts on your own - on the road or indoors. We encourage you to come to Metier and perform the .12s and 3 mins efforts on our Wattbike which will allow for some coaching tips as well as extra motivation!
What do I need to perform this test?

You will need a device that records power - indoor trainer, power pedals, or crank-based power meters will all do the trick.
Will you send specific instructions on how to prepare for and complete the INSYCD protocol?

Yes, we will send detailed instructions once you book your appointment.
Do I need to take an INSCYD test before every training block?

No, that is not required. However, we would recommend at least 3 assessments per year to help track progress and make adjustments to training zones. We offer a 3 test package at reduced pricing.
How do I deliver my test results to you?

Send us the a GPX file from your test/tests, or if you have TrainingPeaks, we can access your ride data from there.
Can I purchase an INSCYD test without a consultation, and send the results to my coach?

Yes, the metabolic data from the INSCYD test is transferable, and your coach will know how to use this data in your training program.
Do I need to take an INSCYD test before every training block?

Ideally yes, but each Training Block comes with one INSCYD test, so you are covered. If you are looking for the best possible results, we recommend completing and additional INSCYD test during your Training Block, ideally once every 6 - 8 weeks. This is an additional service.
How do I purchase subsequent training blocks?

If you are rolling directly into a new training block having just completed one, your coach will handle subsequent purchases.