Lactate Testing — Cycling, Running, Swimming

Precise lactate thresholds and swim/run/cycle-specific zones for training and pacing.

What it is:

Incremental exercise test using serial capillary blood samples to produce a lactate curve and identify thresholds (LT1, LT2/turn points). Useful for precise training zones, pacing and monitoring adaptation.

Modalities:

• Cycling: Ergometer (controlled power steps).

• Running: Treadmill or overground interval protocol.

• Swimming: Pool-based incremental or repeat-set protocol with fingertip/earlobe samples taken immediately after stages.

Who it’s for:

Athletes needing precise thresholds and personalised power/pace zones.

Typical protocol & duration (45–60 min)

• Warm-up → 3–6 incremental stages (3–6 min each for cycle/run; 100–400 m stages for swim) → blood sample at each stage → analysis on-site. Swimming sessions may require slightly longer for pool logistics.

deliverables:

• Lactate curve & threshold identification (LT1/LT2).

• Individual training zones and pace/power targets.

• Short interpretation, pacing strategy and sample sessions.