Lactate Testing
Lactate Testing: Elevate Your Running
Are you ready to take your running to the next level? Or have you hit a plateau and aren't getting any faster? Lactate testing is a powerful tool that reveals your body’s response to exercise, empowering you to train smarter and achieve your goals more efficiently.
By measuring the amount of lactate—a byproduct of exercise—in your blood, this testing method pinpoints the exact moments when your body transitions between energy systems, enabling you to define your optimal training zones.
Why Lactate Testing Matters
When you run, your muscles produce lactate. At lower intensities, your body can efficiently clear lactate. However, as your pace increases, lactate begins to accumulate, signaling that you're nearing your lactate threshold—the critical point where fatigue sets in.
Lactate testing helps identify:
- Your Aerobic Zone: The comfortable pace/heart rate where your body uses oxygen efficiently to produce energy.
- Your Lactate Threshold: The intensity at which lactate accumulates faster than your body can remove it.
Benefits for Runners
- Personalised Training Zones: Identify your exact aerobic and lactate thresholds to design workouts that target the right intensity for building endurance, speed, and strength.
- Efficient Workouts: Focus on the zones that offer the greatest improvements, reducing the risk of overtraining and injury.
- Track Progress: Regular lactate testing provides measurable feedback, so you can see improvements and adjust your training as your fitness evolves.
- Achieve Your Goals: Whether training for a marathon, a personal best, or overall fitness, lactate testing ensures every run counts.
Lactate Case Study: Optimising Runner Performance
Background
In my ongoing quest to enhance running performance, I conducted a detailed lactate case study involving a runner. The aim was to pinpoint both the aerobic (LT1) and lactate (LT2) thresholds and provide a fine-tuned training programme for optimal endurance and speed. These tests were conducted 2 years apart, under the same conditions.
Methodology
The runner performed a progressive treadmill test during which their speed increased at set intervals. At each interval, a small blood sample was taken to measure lactate levels. This data allowed me to determine the runner’s aerobic and lactate thresholds.
Objective
To move the runner's lactate curve to the right, which results in an increased speed at the same or reduced effort level.
Results
Aerobic Threshold
| Metric | 2023 | 2025 | % Change |
|---|---|---|---|
| Heart Rate (bpm) | 127 | 130 | +2.36 % |
| Lactate (mmol/L) | 2.26 | 1.72 | -37.67 % |
| Speed (Km/h) | 8.64 | 10.67 | +23.04 % |
A notable 37.7% decrease in lactate suggests improved aerobic efficiency, while a 23.5% increase in speed indicates enhanced performance at the aerobic threshold.
Lactate Threshold
| Metric | 2023 | 2025 | % Change |
|---|---|---|---|
| Heart Rate (bpm) | 136 | 144 | +5.88 % |
| Lactate (mmol/L) | 4.0 | 4.0 | 0 % (N/A) |
| Speed (Km/h) | 9.44 | 12.02 | +27.33 % |
At the lactate threshold, the runner’s heart rate increased modestly from 136 to 144 bpm (+5.88%), while lactate levels remained unchanged at 4.0 mmol/L. Notably, speed increased by 27.33% (from 9.44 km/h to 12.02 km/h), indicating that the runner can sustain a much faster pace at their lactate threshold without an additional rise in lactate accumulation. This improvement suggests enhanced performance at the lactate threshold, allowing the runner to maintain higher speeds with efficient metabolic balance.
Conclusion
The results of this case study underscore the effectiveness of both lactate testing and a fine-tuned training programme. The improved aerobic efficiency and enhanced performance at key thresholds highlight the potential for targeted training programs to drive significant performance gains. Integrating lactate testing into regular training regimens can help runners optimise their workouts and achieve their performance goals.
How It Works
Step 1: A rest sample is taken then the test begins on the treadmill.
Step 2: Your speed is gradually increased at set intervals.
Step 3: At each interval, a small blood sample is taken to measure lactate levels.
This step-by-step process reveals how your body responds to varying intensities, helping focus your training precisely.
