Lactate testing for runners has risen in popularity in recent years, partly helped by the emergence of the 'norwegian method'. This is a form of training which focusses on athletes spending time training at lactate threshold, made famous by the Ingerbrigtsen brothers.
As athletes and runners constantly seek ways to improve performance and optimise training, the importance of personalised data has grown. One tool that has emerged as a game-changer is lactate testing. This simple, science-backed method can offer valuable insights into your fitness levels, helping to fine-tune training and boost results. It may even surpass VO2 Max as important data for training. Let’s explore what lactate testing is, why it matters, and how it can elevate your athletic performance.
What is Lactate Testing (LT)?
Lactate Threshold (LT) is the point during exercise when your body produces lactate faster than it can clear it. Identifying your exact LT and corresponding heart rate zones can dramatically enhance your training efficiency and performance.
Lactate testing measures the concentration of lactate (a byproduct of anaerobic metabolism) in the blood during exercise. Contrary to the misconception that lactate causes fatigue, it is actually a critical energy source. However, when your body produces more lactate than it can clear, it leads to the familiar “burn” and eventual muscle fatigue.
By monitoring lactate levels, athletes can identify their lactate threshold—the point at which lactate begins to accumulate rapidly. This threshold is a key indicator of endurance and performance potential.
Why is LT Important?
1. Tailored Training Zones
Lactate testing provides precise data for defining individual training zones—far more accurate than using heart rate or pace alone. These zones allow athletes to train more efficiently, whether they are aiming to build aerobic endurance or improve high-intensity performance.
Zone 1-2 (Aerobic Base Building): Train below your lactate threshold to build endurance.
Zone 3-4 (Threshold Training): Increase your lactate tolerance and improve your ability to sustain high-intensity efforts.
Zone 5 (Anaerobic Power): Push your limits with short bursts of maximum effort.
2. Optimized Endurance and Performance
By knowing their lactate threshold, runners and athletes can develop strategies to delay the onset of fatigue. This is especially useful for long-distance runners or endurance athletes who need to pace themselves during marathons or triathlons.
3. Injury Prevention
Overtraining is a common cause of injuries in athletes. Lactate testing helps identify the optimal intensity for training, reducing the risk of overexertion. Balancing high and low-intensity sessions based on lactate data allows for smarter recovery and minimises the chances of injury.
Who Can Benefit from Lactate Testing?
Whether you're an elite athlete, seasoned marathoner, aspiring Hyrox competitor, or just want to improve your 5K or 10K times, lactate testing is ideal for:
Breaking Through Training Plateaus by truly understanding your current fitness level and identifying areas of weakness along your heart rate zones.
Increasing Speed and Endurance
Optimising Recovery and Preventing Injury
My lactate test at OnTrack Physio. This is my last rep and well over my lactate threshold.
Why Choose Lab-Based Lactate Testing at OnTrack Physio?
1. Pinpoint Accuracy
Using lab based equipment, we track your blood lactate levels in real time, offering precise data on your body’s performance at varying intensities, matched to your perceived effort level and heart rate (beats per minute)
2. Customised Training Zones
You’ll receive heart rate, pace, and training zones tailored to your physiology, helping you train smarter—not harder.
3. Improved Efficiency
Forget generic training plans. With lactate testing, you’ll target the exact zones that improve speed and endurance while reducing the risk of overtraining injuries. Following your test you will receive a bespoke, tailored training plan with recommendations using your personal data.
How Does Lactate Testing Work at OnTrack Physio?
We ensure a seamless and insightful testing process:
Initial Consultation: Discuss your goals and fitness history with Phil Raffo.
Testing Session: Run at various controlled intensities on a treadmill while we measure your blood lactate levels, collecting real time data.
Data Analysis: Receive a detailed report on your lactate threshold, heart rate zones, and personalised training recommendations.
Why Choose OnTrack Physio?
At OnTrack Physio, you’re not just getting data—you’re getting expert guidance from health research leader (Phil Raffo) and Sports Physio/Running Coach (Marcus Nicholson). Both have a wealth of experience and passion for performance as seasoned marathon runners.
Take Your Training to the Next Level
Are you training for an upcoming event? Struggling to break through a running plateau and achieve your personal best? Lab-based Lactate Threshold Testing offers a proven, scientific method to help you train smarter, run faster, and achieve your goals with precision. We can also offer group packages for clubs and sports teams.
Contact OnTrack Physio in Sale, or reach out directly to Phil Raffo at 07500 581773. Your next PB is closer than you think!
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