Lactate threshold testing, FatMax and establishing training zones
Powerful and insightful. Calculate your FatMax- your maximum fat oxidation rate. You’ll gain all the data and knowledge you need to improve your metabolic flexibility and improve your performance. This test is recommended for those wanting to improve performance outcomes and improve body composition (especially those who have not succeeded with previous strategies)
Book a lactate threshold test online
Online bookings are now available. To book yourself in for an appointment online, follow the prompts below. We recommend you register an account for online bookings as this allows you to reschedule existing appointments.
Zone 2 training improves your aerobic fitness and your ability to use fat as the predominant source of energy at higher exercise intensities. Lactate threshold testing is used to calculate Zone 2 and FatMax.
FatMax is the maximal rate you can burn fat to fuel exercise. The maximal rate of fat oxidation varies between individuals and has nothing to do with body composition. Regular training at FatMax intensity leads to improved fat utilization and lactate clearance. A common misconception is Z2 is easy. Take a look at fat oxidation rates at 2 different exercise intensities below:
At 822 calories/hour intensity (228 watts average power) 61% of your energy comes from fat and 39% of your energy comes from carbohydrates. This burns 91 grams of fat per hour.
At the lower intensity of 540 cal/hr (150 watts av power) although 74% of your energy comes from fat it only burns 44 grams of fat.
Knowing your thresholds can help you
a: decide which training to undertake
b: set the correct intensity to train
c: monitor progress
d: pace your efforts duiring races
e: insightfully review your training and racing
The lactate threshold test involves a steady-state graded test on a calibrated bike starting at an easy pace increasing 25 watts every 7 minutes. A small sample of blood is taken from your finger or ear lobe and analyzed with a blood lactate meter every 7 minutes. We track your power curve, time, heart rate, and lactate to establish your first lactate threshold (LT1) which is the maximal steady-state lactate above your resting lactate level. This zone is the beginning of Z2. We then establish your FatMax soon after LT1 is reached and then establish the peak power of Z2 (LT2) which is commonly known as your lactate threshold. Once this threshold has been crossed your lactate will increase exponentially and fatigue will ensue.
Following your lactate threshold test your results will be discussed and you will learn how to apply your training zones to
a) improve your endurance
b) improve your VO2 max power
c) improve your body composition
d) get more out of your life
Z2 is the foundation of improving performance in any sport and makes up about 80% of total training volume. Then there are the peak training zones to consider. Zone 2 is the most trainable zone and this is why so much time can be spent training here.
Elegant article below by Inigo San Millan PhD about the physiology of training zones and training strategies:
Zone 2 Training: Build your aerobic capacity
80% -90% of your training load should be zone 2. The high-intensity (VO2Max) part of your training is described here.
The exercise that prolongs life: This short video elegantly explains how training your maximal aerobic capacity (VO2Max) decreases all-cause morbidity and mortality. Watch!
The best way to improve your metabolism is training your lactate threshold. We will teach you how to do this. This video gives a very good explanation how zone 2 training works at improving your health, fitness, and longevity.
We use the lactate Pro 2 to measure your blood lactate
The costs:
Lactate threshold test: $300 1 hour appointment
VO2 Max test is $300 for a 1 hour appointment
All tests are rebatable through health funds and Medicare EPC