Lactate Analyser

Lactate threshold detection

Methods guideTest protocols

How to Do a Lactate Test

A blood lactate test measures how your body responds to increasing exercise intensity. By tracking lactate concentration at each stage, you can identify your aerobic (LT1) and anaerobic (LT2) thresholds — the key markers for setting training zones. Below you will find everything you need to run your own test at home or with a coach.

What You Need

  • Portable lactate analyser (e.g., Lactate Pro 2) and compatible test strips
  • Safety lancets (28 gauge recommended) and alcohol swabs
  • Heart rate monitor
  • Power meter or GPS watch with pace
  • Timer, towel, and tissues

Before You Start

  • Avoid eating 1 hour before the test — no calorie-containing drinks during testing
  • Arrive rested (no hard sessions the day before)
  • Warm your hands to improve blood flow for sampling
  • Note your pre-test nutrition so you can replicate it in future tests

Cycling Protocol

  1. Warm up for 10–15 minutes at ~40% FTP
  2. Start at a low intensity (~100 W or ~40% FTP)
  3. Increase by 20–30 W every 4–5 minutes
  4. Take a blood sample at the end of each stage
  5. Record power, heart rate, and lactate for each step
  6. Continue until lactate exceeds 6 mmol/L or you cannot maintain the power
  7. Cool down for 10 minutes at easy intensity

Use ERG mode on a smart trainer for consistent power output at each stage.

Running Protocol

  1. Warm up for 10–15 minutes with easy jogging
  2. Start at a comfortable pace (e.g., 7:00 /km)
  3. Increase pace by ~15–20 sec/km every 4 minutes
  4. Stop briefly at the end of each stage for a blood sample
  5. Record pace, heart rate, and lactate for each step
  6. Continue until lactate exceeds 6 mmol/L or you cannot hold the pace
  7. Cool down for 10 minutes with walking or easy jogging

Run on a flat course or treadmill for consistent pacing. Stop for no more than 30 seconds per sample.

Taking a Blood Sample

  1. Wipe sweat from the sampling area (fingertip or earlobe)
  2. Clean with an alcohol swab and let it dry completely
  3. Prick the skin with the lancet
  4. Wipe away the first drop of blood with a tissue (it contains tissue fluid)
  5. Gently squeeze a second droplet and touch the test strip to it
  6. Read and record the result

Tips for Reliable Results

  • Always discard the first drop of blood — it gives falsely low readings
  • Keep stage duration consistent (all 4 min or all 5 min)
  • Aim for 6–10 stages to get enough data points for a good curve
  • Re-test every 6–8 weeks to track fitness changes
  • Replicate conditions (time of day, nutrition, equipment) between tests

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