Lactate threshold testing, and establishing training zones
Powerful and insightful. Evaluate how well your body uses oxygen and how efficiently you manage energy production during exercise.
Book a lactate threshold test online
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Lactate threshold testing is used to calculate Zone 2 (1st lactate threshold) and 2nd lactate threshold.
The maximal rate of fat oxidation varies between individuals and has nothing to do with body composition. Regular training at Zone 2 intensity leads to improved fat utilization and lactate clearance.
Knowing your thresholds can help you
a: decide which training to undertake
b: set the correct intensity to train
c: monitor progress
d: pace your efforts duiring races
e: insightfully review your training and racing
The lactate threshold test involves a steady-state graded test on a calibrated bike or treadmill starting at an easy pace and gradually increasing intensity every 5 minutes. A small sample of blood is taken from your finger or ear lobe and analyzed with a blood lactate meter. We track your power curve, time, heart rate, and lactate to establish your first lactate threshold (LT1), which is the maximal steady-state lactate above your resting lactate level. This zone is the beginning of Z2. We then establish your peak power of Z2 (LT2), which is commonly known as your lactate threshold. Once this threshold has been crossed your lactate will increase exponentially and fatigue will ensue.
Following your lactate threshold test your results will be discussed and you will learn how to apply your training zones to
a) improve your endurance
b) improve your VO2 max power
c) improve your body composition
d) get more out of your life
Elegant article below by Inigo San Millan PhD about the physiology of training zones and training strategies:
Zone 2 Training: Build your aerobic capacity
80% -90% of your training load should be zone 2. The high-intensity (VO2Max) part of your training is described here.
The exercise that prolongs life: This short video elegantly explains how training your maximal aerobic capacity (VO2Max) decreases all-cause morbidity and mortality. Watch!
The best way to improve your metabolism is training your lactate threshold. We will teach you how to do this. This video gives a very good explanation how zone 2 training works at improving your health, fitness, and longevity.
