Lactate Threshold Testing

A lactate test, also known as lactate profiling or lactate threshold profiling, is deemed to be the most consistent physiological assessment for predicting endurance performance. A lactate blood test provides an accurate insight into your current physiology and can therefore define your specific training zones to guide your training and improve your performance. It’s a submaximal test, which means you’ll work up to your threshold point, just before you reach your maximum effort. So whilst you’re not in for a maximum effort, you will be working relatively hard. After an initial chat, a prick of blood will be taken from the ear and you’ll be asked to wear a heart rate monitor (chest strap) before you move on to the treadmill. ​ Key Details You’ll start off at an easy, conversational pace before speeds are increased at various stages with quick pricks of blood being taken after each stage. Each stage normally lasts between 2 to 5 minutes and there are normally 6 to 8 stages in a test. During the test, in addition to the levels of lactate present in your blood, your heart rate and rate of perceived exertion (RPE) will be recorded. This will build your physiological profile. Next Steps Now that we’ve built your physiological profile, important thresholds are identified: your lactate threshold and your lactate turn point. This data then calculates your ideal heart rate zones for future training sessions and your ideal race pace. Knowing your specific training zones enables you or your coach to build a bespoke training plan to help you achieve your desired goals. On taking another lactate test, you’ll be able to monitor progress and check your training strategy is working.