Question 1

What should I do prior to the test?

Accepted Answer

Prior to the test
Ensure you haven't done any strenuous exercise in the previous 24 hrs
On the day of the test reframe from caffeine or cigarettes (this can interfere with lactate results)
Fast at least 2 hours prior to the test

Question 2

What should I wear for the test?

Accepted Answer

Wear any clothes you are comfortable exercising in. Make sure to wear enclosed shoes, preferably ones that you would typically train in.

Question 3

What does the VO2 max + blood lactate test involve?

Accepted Answer

The procedure can be done on either a treadmill or bike
We will begin by measuring your resting heart rate and blood lactate. Taking the lactate is a simple finger prick with a very small drop of blood for analysis
You will perform a warmup, which will ensure your lactate starts nice and low for the test
We will then put on a heart rate strap + mask for measuring gases
The test is made up of 3 minute stages, which start slow and gradually increase in difficulty. At the end of each stage we will measure your blood lactate, heart rate and RPE (rate of perceived exertion) before increasing the intensity and entering the following stage.
The test will conclude once you have reached your maximum and can not sustain exercise any longer
The test itself typically runs for around 15-20 minutes
The entire process may take between 45 - 60 mins

Question 4

Why is VO2 Max important for endurance athletes?

Accepted Answer

If you think of your muscles like a car engine, your muscles need fuel (fats, carbs) to power them and a steady supply of oxygen to ‘burn’ the fuel and provide energy. Oxygen plays a key role in facilitating aerobic metabolism, which burns fuel to provide energy to working muscles during endurance efforts. If there is an insufficient oxygen supply within the muscles, your body will start producing energy via other means (anaerobic glycolysis). This is not a sustainable means of energy production and will result in bi-products such as lactic acid accumulating in the blood, impacting performance. Consequently, a high V02 max is desirable as it will provide more oxygen to your working muscles, which increases the duration you can run or cycle before being inhibited by these bi-products.

Question 5

What does my blood lactate tell me?

Accepted Answer

We measure your blood lactate readings during exercise in order to determine your heart rate based training zones. Different blood lactate readings correspond with different training zones.  For example, if your heart rate was 130bpm at the time we took a blood lactate reading of 2mmol, we would know that the bottom of your zone 2 training zone was 130bpm.

Frequently Asked questions

What should I do prior to the test?

What should I wear for the test?

What does the VO2 max + blood lactate test involve?

Why is VO2 Max important for endurance athletes?

What does my blood lactate tell me?

Frequently
Asked questions