Take the guesswork out of training.
Lactate Testing
Optimum training in endurance sports is more complicated than just grit. Whether it's cycling, running, or any other form of “cardio”, lactate testing can help you understand training intensity and the associated metabolic adaptations. These results allow us to custom-tailor your workouts to maximize your aerobic performance.
Learn more about our protocols or the science of lactate-guided training below.
Lactate Protocols
Cycling or Walk/Run
Zone 2 Protocol
-
The amount of energy (physical output) a person can sustain while in Zone 2 is often referred to as the “aerobic base.” This ability to oxidize fat is foundational for all endurance activities and strongly predicts performance in events lasting longer than 1-2 hours.
-
The concepts of “aerobic” vs. “anaerobic” exercise are somewhat archaic and oversimplified. We prefer to use metabolic zones, looking at what fuel(s) are being used and what physiologic adaptations occur.
-
While a person can push themselves to higher levels of metabolic demands—burning more glucose— the physiologic limitations to doing so are inherent. This is why an average recreational cyclist cannot just gut their way to victory at the Tour De France. Additionally, doing so too frequently in training can lead to prolonged recovery times, injuries, and stalled progress.
-
We use lactate levels to gauge when the body is burning an increasing amount of glucose. When lactate increases to 2.0, or lactate threshold 1 (LT1), a person has reached their peak amount of fat burning and crossing over to more glucose utilization.
We track heart rate and lactate level to find this Zone 2 threshold (aka. LT1) to give the athletes their individualized ideal heart rate training zone.
-
Using an indoor bike or treadmill (incline walk or run), we will start with a 5-10 minute very easy warm-up. While monitoring heart rate, we will increase the resistance, speed, and/or incline every 3-7 minutes. We will continue this for approximately 35-45 minutes until your lactate levels reach 2.0 mmol/L.
If cycling, we provide:
Power (wattage) at FatMax or LT1
Ideal Zone 2 Heart Rate training
If walking/running, we provide:
METS (metabolic equivalent) at FatMax or LT1
Ideal Zone 2 Heart Rate training
-
$239
Testing + brief discussion of results & training advice. Approximately 1.5 hours.
Optional Add-on:
High Intensity Protocol
-
If you are going to go hard, do it wisely! Understanding your lactate levels at higher intensities can help dial in the most effective HIIT training protocols.
-
HIIT-type training can enhance various aspects of performance, particularly in events lasting under 1 hour. However, this grueling work is more taxing on your systems, requiring a smart approach to avoid fatigue and injury.
-
Most HIIT training advice relies on perceived exertion or heart rate. While these are reasonable approaches, they may not be optimal for various reasons.
Grit plays a role in pushing yourself with HIIT training. However, physiologic limitations are still at play. The maximum heart rate (HR-Max) a person can achieve is dependent on age/genetics, and conditioning. As a person reaches HR-Max, they will be in metabolic Zones 4-5, where lactate accumulates faster than it can be cleared, aka. LT2
-
For most people, when lactate levels reach approximately 3.0-4.0 mmol/L, they will start to spike quickly if the effort is sustained. This depends on the duration of the interval, with some individual variance, of course.
-
This approach to “middle-distance” or endurance training has become increasingly popular. While spending 70-80% of training at low intensity/lactate, it heavily relies on moderate lactate levels to guide the other 20-30% of training. Our testing will provide the data to help create a “Norwegian Method” HIIT training protocol.
-
You can choose an indoor cycle or treadmill (with an inclined walk or run) to push yourself to the limit! We begin with a 5-to 10-minute warm-up before increasing the intensity. Depending on your training history, we will use 1-3 minutes of work followed by 1-3 minutes of rest, gradually working up to your maximum heart rate and lactate levels—total testing time is 20-30 minutes.
-
$189
Testing (20-40 minutes) + brief discussion of results + training advice. Total time = approximately 45-60 minutes.
Optional Add-on:
Comprehensive Protocol
-
We first perform the low-intensity (Zone 2) protocol to determine your FatMax threshold based on LT1. Then we ramp up the intensity to find your HR-max and high-lactate threshold. This is a comprehensive assessment of all your energy zones.
-
By identifying your Zone 1-5, we can prescribe a more thorough training plan that includes “base” aerobic work and higher-intensity intervals based on your goals.
-
$349
Testing time (1.0 - 1.5 hours) + brief discussion of results & training advice. Total time approximately 1.5 - 2.0 hours.
Optional Add-ons:
Looking for something else, or interested in testing real-world conditions?
Contact us to discuss arranging a custom protocol and testing to suit your goals!
Would you like to geek out more before testing? We provided more information on the science of lactate below.
Science of Lactate
Mitochondrial Function
-
The energy source of every cell in your body is the mitochondria. The efficiency of this cellular “powerhouse” is foundational to aerobic fitness and metabolic flexibility. Within the skeletal muscles, mitochondrial efficiency and flexibility are critical for health and endurance activities.
-
Mitochondria primarily use fat and glucose (sugar) to produce ATP (aka. energy). Higher functioning mitochondria have a greater flexibility in using these fuel sources—ideally consuming a greater percentage of fat at both rest and more power output with “aerobic” activities.
-
Lactate is a natural byproduct of all metabolic activity that burns glucose as fuel. Our cells use it as a “buffer” for acidity as we physically exert ourselves to a greater degree. Lactate levels build up as we transition through different fuel sources (fat + carbs) and metabolic “zones”. We can use lactate levels as a proxy for glucose consumption and mitochondrial efficiency.
-
Item description
Percieved Intensity
-
Competitive athletes have historically been taught “no pain, no gain.” While there is a modicum of truth to this, sports science has learned that improving performance is more complicated than enduring or suffering.
-
Smart training programs and coaching consider intensity. While there are many approaches to this, most of them rely on subjective “effort” by the athletes.
-
Many training programs use heart rate formulas as a proxy for intensity. This is the easiest objecive approach but has some limitations and drawbacks.
Energy “Zones”
-
This zone is ‘very low intensity’ and defined by lactate not rising from your baseline level. Some will call this “recovery” intensity although there is some metabolic benefits at this level.
-
Zone 2 is defined as intensity just below LT1, with lactate levels of 1.5-2.0. This intensity is relatively easy and sustainable for many hours. At this level, a person is burning the most fat. Most endurance athletes spend the majority of their training time at this intensity to build an “aerobic base.”
-
Item description
-
Item description
-
Item description