Identify your zones including your first (LT1) and second (LT2) lactate threshold 

Blood Lactate Testing

Price: €130 

Blood lactate offers an accurate way of detecting how your body is responding to differing levels of exercise intensity.  Through knowing the levels of intensity that drive up your blood lactate levels, you will subsequently know where you should be targeting your training and also come up with race pace strategies based on these numbers. 

Testing Protocol

After 8- 10 mins of warming up on the treadmill or your bike

1. We start increasing speed or power every 4 mins  (4 mins is enough time for your body to reach a steady state and your heart rate to stabilise)
2. We take a blood lactate sample at the end of each stage along with other metrics such as heart rate, power, cadence and rate of perceived exertion.
3. The test continues until your lactate accumulates and climbs up past 4mmol/l  (This is not a test to max exhaustion)
4. The test usually takes less than 40 mins in length
5. Post test analysis and detailed report follows each test

First and Second Lactate Threshold, LT1 and LT2

- LT1 otherwise called your Aerobic Threshold will give you a strong indication of the maximum intensity you should be working at for your aerobic training.  i.e Zone 2
- LT2 is the point at which the blood lactate that you are producing, due to the intensity of the exercise, is accumulating faster than you can clear it.  This normally occurs at 4mmol/L of blood lactate and is a more accurate way to determine your threshold compared with the many 20min average power/pace field tests out there.
- Knowing your LT1 and LT2 gives some nice inside information as to where to take your training.