One Lactate Threshold Test
including individual discussion of results and
of implications for the future training plan
Voucher 20CHF discount on Analyz3d Running Analysis
Metabolism – Lactate
At rest and with a slight endurance exercise, the energy required for muscle contraction is covered by the absorbed oxygen, the aerobic metabolism. If the intensity of the load now increases, in the short or long term, the inhaled oxygen is no longer sufficient to cover the energy requirements of the muscles aerobically.
In this case, the human body can gain energy for an individually limited period of time even without sufficient oxygen. During this anaerobic metabolism, a waste product is produced, lactate („lactic acid“), whose concentration in the blood can be measured.
Individual Anaerobic Threshold
Individual targeted control of endurance training will improve improve lactic acid tolerance in the blood. Consequently, less lactate is produced for a certain running speed and the aerobic metabolic capacity is increased, allowing longer run in an aerobic state. The individual anaerobic threshold is defined as the point at which the metabolism passes from the aerobic to the anaerobic state, is used to assess individual performance. Meaning, intensities above the individual threshold (faster running speeds) lead to an increased production of lactate than the body is able to break down, which then acidifies the muscles and decreases their performance.
The lactate concentration in the blood during exercise allows to make statements about the individual metabolism of the athlete. For example, an aerobic training is required in order to burn calories in the form of fat or carbohydrates and to lose body weight.
Furthermore, it should be ensured that during the basic endurance training, the ndividual anaerobic thrshold is not exceeded and the muscles are supplied with sufficient oxygen. Scientific studies have shown that specific exercise at or above the individual anaerobic threshold significantly increases individual endurance performance and thus maximizes training effect. The optimal mixture of different training intensities then ensures the increase in endurance performance and mileage.
In summary, it can be said that lactation performance diagnostics can avoid over-exertion or under-exertion, so that the training can be goal-oriented and optimally controlled.
Following the lactate threshold test, your data will be evaluated directly and discussed with you.
This gives you direct individual training recommendations for controlling the future training sessions with regard to to running speeds and heart rates for different types of intensity levels such as extensive tempo runs, tempo duration runs, medium endurance runs (GA2, basic endurance 2) and regenerative long endurance runs (GA1, basic endurance 1).
In addition, you will receive competition forecasts for marathons, half marathons, etc. based on your current test results.