Lactate measurement is used by sport scientists and coaches to
accurately determine Heart Rate training zones compared to performance
levels and recovery. Lactate is a metabolic byproduct that can be
measured by taking a drop of blood from an ear lobe. The blood lactate
level increases with exercise intensity. A lactate “Step –
Test” (The Lactate Profile Test) determines the transition
from aerobic to anaerobic activity. The development of lactate during
exercising is completely individual. The measurement of your lactate
profile is a precise method for testing and monitoring training
intensity and recovery. Lactate Testing is far more precise than
the method of using percentages of maximum heart rate to set training
zones. Because heart rate is an individual response, heart rate
training zones need to be determined by individual measurements
of physiological data. Additionally, the relationship between exercise
intensity and heart rate is different for different sport activities.
For example the heart rates for running will not be the same as
heart rates for cycling, swimming, rowing, or other exercises for
any intensity level. Training programs should not be based on general
heart rate guidelines rather they should be based on individual
The Lactate Profile Test
The Lactate Profile Test performs 3 to 4 eight-minute stages, or
exercise periods, at a constant exercise level. Each subsequent
stage is slightly harder than the previous. After a gentle warm
up the testing starts at a low level of intensity, about equal to
a nice easy workout. (The level is adjusted to match each person’s
ability.) Then every 8 minutes the intensity increases. On the treadmill
we increase speed first, than grade; on the rowing machine and bike
we increase the wattage. At the end of each stage a small sample
of blood is taken from the ear lobe. The blood is analyzed for lactate
concentration. We also record your heart rate and the performance
level in WATT or the running or biking speed etc. After the second
stage, there will be a larger rise in blood lactate. You will reach
this point below a maximum effort. Well-trained athletes can be
close to their maximum level at the final stage. We use the information
from each stage to evaluate your fitness level and the effectiveness
of your training. We will give you exercise recommendations based
on the Test Data!
What will I learn from these tests?
Lactate Profile Tests include a brief consultation. We will tell
you what your test results are, what the information means, and
how to incorporate that information into an exercise program to
meet your goals. These recommendations are based on scientific principles
of stimulus, response, and adaptation. You will also receive specific
training zones to help you train effectively. If you are looking
for specific training recommendations, a “Personalized Training
Program” is available. The “Personalized Training Program”
schedules each training session each day per year. The “Personalized
Training Program” is based on your individual lactate profile,
time, budget, goals, and regatta or race schedule.
In the graph below you see the lactate profile at the beginning
of a winter season or starting date (pink left curve) and the lactate
profile at the end of a winter training period or end date (blue
right curve). The performance after the winter training period is
significantly better than at the beginning!
The Pink Curve is at the beginning of a training period.
The Blue Curve is at the end of a training period.
The difference in speed at 4 mmol (anaerobic threshold) is significant.
What To Do:
Tests are carried out on Mondays, Wednesdays and Fridays from
October 1st through to April between 8:00am and 12:00pm. Special
appointments are made for Groups and we will travel to your club
/ college to test a minimum of 10 participants.
Additionally we offer detailed Individual Training Program Schedules
based on your individual lactate profile, time, budget, goals, and
regatta or race schedule.