What is Lactate Threshold Testing?
Lactate Threshold Testing measures the point at which your body begins to accumulate lactate in the blood faster than it can clear it during exercise. This is an important physiological marker for athletes, as it indicates the intensity at which your body shifts from primarily aerobic energy production to anaerobic energy production. Knowing your lactate threshold allows you to push the boundaries of your endurance while avoiding fatigue and overtraining.
While metabolic efficiency testing measures this directly, lactate testing measures this indirectly and has the advantage of not having to wear a mask for those that might be claustrophobic or having facial hair that would prevent a good seal to the face to get accurate results. Lacate dynamics provide and additional dimension to cardiovascular fitness. While VO2 submax testing or Metabolic Efficiency Testing can measure carbohydrate and fatty acid oxidation rates, by measuring lactate directly, we can also get a sense for how well lactate is being cleared.
What is Lactate Testing Used For?
Lactate threshold testing is primarily used to optimize training for endurance athletes, such as runners, cyclists, and triathletes. However, it’s also valuable for anyone looking to improve their aerobic fitness. For example, it can help someone find their Zone 1 & 2 ranges to optimize fat oxidation and provide the biggest stimulus to improving and creating more mitochondria–the powerhouses of the cell. Some key uses include:
- Optimizing Training Intensity: By identifying your lactate threshold, you can target the most effective training zones for improving endurance, stamina, and performance.
- Preventing Overtraining: Training beyond your lactate threshold without adequate recovery can lead to fatigue and injury. Knowing your threshold helps you design a training program that maximizes gains without pushing your body too hard.
- Improving Endurance: Raising your lactate threshold allows you to perform at higher intensities for longer periods without experiencing muscle fatigue. This is crucial for athletes in long-duration events.
- Measuring Progress: Tracking changes in your lactate threshold over time provides a tangible measure of your improvement and can help adjust your training program to continue progressing.
What to Expect During Your Lactate Test
- Preparation
- The Testing Process
- The test can be performed on either a treadmill or a bike, depending on your sport of choice.
- You will start at a low intensity and gradually increase the effort level in stages. Like Metabolic Efficiency Testing, a long (15 minute warm-up) is required, and each stage is longer than for a VO2 Max test (it takes longer for your energy systems to adapt to the increasing load and to be able to measure the lactate in your blood vs. how fast your heart rate and respiratory rate respond during a VO2 Max Test.
- At each stage, a small blood sample will be taken (usually from a fingertip or earlobe) to measure lactate levels. The test continues until a sharp increase in lactate levels is detected, indicating your lactate threshold.
- Post-Test Consultation
After the test, you will receive a detailed report that outlines your lactate dynamics and corresponding heart rate and power zones (for cycling or running). We will discuss your results with you and explain how to adjust your training plan to improve your endurance and performance. While we won’t get a direct measure of fat and glucose oxidation, we can still identify your most productive training zones and identify areas to improve.
Why is Lactate Testing Important?
Your lactate level during exercise and at rest is a key performance marker for endurance athletes. By knowing where you transition from primarily fat burning to glucose burning, you can train more effectively by staying just below it during long training sessions or pushing above it in interval workouts to improve performance. Increasing your lactate threshold over time allows you to sustain higher intensities without fatiguing, giving you a competitive edge.
Are you ready to push your limits and optimize your training? Schedule your Lactate Threshold Test at Life Fit Labs today!