A lactate test is a form of performance diagnostics where lactate concentration in the blood is measured under increasing exertion. The aim is to analyse individual performance and define training areas. In what is known as lactate step testing, a commonly used test format, lactate measurement is carried out at specific intervals during a gradually increasing exertion. The course of the lactate concentration provides important information on aerobic and anaerobic metabolic status.
Overview
What is a lactate test and what is the significance of the lactate thresholds?
Lactate is a metabolic product that is produced when glucose is broken down in muscle cells – particularly under high exertion when the oxygen supply is no longer sufficient. It not only serves as a “waste product”, but can also be recycled as an energy source. At rest and during moderate exercise, the lactate level usually remains low, but increases significantly with intense exertion. Determining lactate thresholds makes it possible to visualise exactly this transition between aerobic and anaerobic energy production.
Aim and application of lactate tests
For whom is a lactate test useful?
A lactate test is suitable for ambitious recreational athletes as well as for competitive athletes of all disciplines. Beginners also benefit if they are looking for a scientific basis for their training planning. Lactate diagnostics are a valuable tool for managing individual training, particularly for endurance sports such as running, cycling or triathlon.
Why do we measure lactate?
Lactate measurement serves to identify thresholds. This provides information on the current metabolic status, aerobic capacity and anaerobic threshold. These parameters support targeted management of levels of training intensity and measuring out exertion in the best possible way.
Measuring lactate levels
How does a lactate test work?
A lactate test is usually carried out as a step-by-step exertion test (lactate step test) on the treadmill or bicycle ergometer. The choice of equipment depends on the athlete’s preferred sport – the treadmill is recommended for runners, the ergometer for cyclists. Blood (usually from the earlobe or fingertip) is taken at regular intervals to determine the lactate level. A typical lactate step test lasts between 20 and 30 minutes, depending on your fitness level and the number of steps. Exertion is increased at fixed intervals to capture the individual lactate curve.
What do I need to know before taking a lactate test?
In order for the lactate test to provide reliable and meaningful results, a few simple steps should be taken to prepare:
- No intense exercise 48 hours before the test
- Enough sleep and hydration
- Carbohydrate-rich meal 3-4 hours before the test
- No large meals three hours before the test
- No caffeinated drinks on the day of the test
These requirements ensure a valid and comparable lactate measurement.
Evaluation and results
What does the lactate curve tell me about my metabolism and training areas?
The lactate curve shows the levels of exertion at which the body begins to produce more lactate. What are known as the aerobic threshold (basic endurance) and anaerobic threshold (intense exertion) can be extrapolated from this. These thresholds help athletes to precisely manage their training intensity, avoid overexertion and work specifically on their stamina or speed. With an individually determined lactate curve, training can not only be made more efficient, but also better adapted to competitive goals or regeneration periods.
How do I use the from the lactate test to determine my personal training zones?
The evaluation of the lactate test provides specific pulse ranges or wattages for different training zones – from basic endurance to high-intensity interval training. Athletes use this data to structure their sessions in a targeted manner: relaxed runs in the aerobic area, fast runs in the area of the anaerobic threshold or targeted stimuli in the peak area. Individual adaptation makes training not only more effective, but also more sustainable – with faster progress, reduced risk of injury and better recovery.
Note: A lactate test is also referred to as a lactate stress test or, more broadly, as part of comprehensive lactate diagnostics.
| Training area | Pace | Lactate | Pulse (e.g.) | Energy |
|---|---|---|---|---|
| Regeneration zone | very relaxed | < 2 mmol | 120-130 | Fats + sugar aerobic |
| Stabilisation zone BE1 | relaxed | 2-3 mmol | 130-150 | Fats + sugar aerobic |
| Development zone BE2 | medium to strenuous | 3-4 mmol | 150-170 | Sugar + fat aerobic – anaerobic |
| Threshold training CSE | strenuous | 4 mmol | 167-170 | esp. sugar – aerobic |
| Aerobic – anaerobic transition = lactate-steady-state = threshold pulse | ||||
| Performance zone Interval training | very strenuous | >4 mmol | >170 | only sugar anaerobic |
VO2max measurement – the ideal addition to the lactate test
VO2max measurement determines the maximum oxygen uptake of your body under exertion – a key indicator of your cardiovascular fitness and aerobic capacity. Combined with a lactate test, this gives you a comprehensive picture of your endurance. In this way, training plans can be managed even more precisely and individual progress can be measured objectively.
