Lactate Threshold Test

Achieving Goals

 

This test will identify your personal lactate threshold turnpoint. This is when you move from an aerobic to anaerobic zone.

It’s not often that you’ll hear a runner or cyclist ask, ‘What zone are you in? or ‘What beats per minute are you running?’ It’s more common to hear ‘What’s the pace?’ to gauge how intense a workout will be. But heart-rate training uses – yes, you guessed it – your heart rate or beats per minute (bpm) as a guide to hitting a certain running or cycling intensity. Instead of training at a specific pace, you use a heart-rate monitor to train at a specific effort level for a set amount of time.
The test will provide us with your lactate turnpoint measured against your heart rate which we will collate into a report to show 5 different personalised training zones.
·       Interval Training Zone
·       Tempo Training Zone
·       Endurance Training Zone
·       Recovery Training Zone
·       Lactate Clearance Training Zone
We can adjust your heart rate watch to your personal heart rate training zones.
The idea behind heart rate-based training is that you train your aerobic system without overstressing your skeletal and muscular systems, is a different way to be successful and improve. ‘It doesn’t have to be ‘no pain, no gain,’ or going as hard as you possibly can, and it allows for continued improvements over time.
The cost of training watches has drastically reduced in the last few years and many will have a heart rate training option.

Test Protocol

We will help you fill out our health check form and then take your blood pressure, resting heart rate and lactate reading. Next will be a 7 minute warm up period on the Watt Bike or Treadmill. When you are ready we will then perform the test on the bike or treadmill by increasing the workload progressively. Each incremental step lasting 4 minutes in length. This process continues until you are forced to abandon the test, the number of steps required can range between 5 & 9 (20-36 minutes total in length). To calcalate your lactate reading we will take a finger prick blood sample at the start and at the end of each incremental step. The test results are specific to each discipline and can vary significantly.

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Lactate Threshold Test

The test will take 90 mins and once completed we will supply you with a report to show you your personal lactate turnpoint.

The report will also identify your personal heart rate training zones for:

  • Interval Training

  • Tempo Training

  • Endurance Training

  • Recovery Training

  • Lactate Clearance Training

 
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