This is a single sport testing package for either running or cycling. The session will last approximately 90 minutes in length and cyclists will need to bring their own bicycles.
What is the testing protocol?
The test for either discipline involves a 'submaximal phase' and a 'maximal phase' which are necesary to collect a range of data. The sub-maximal phase consists of a progressive ramp test during which the athlete either cycles on computrainer (using own bike) or runs on a treadmill at 5 different submaximal intensities for 3 minutes each (15 minutes total each test). Each step becomes progressively harder and at the end of each 3 minute step we collect average HR, blood lactate measurements and total oxygen consumption. The submaximal phase is a gauge of economy and provides vital information for endurance athletes by giving accurate estimations of base aerobic conditioning. The submaximal phase does not involve the athlete exercising to exhaustion, the test is terminated before maximum HR is achieved.
Following a short recovery period from the submaximal phase the athlete then completes the maximal phase which consists of a progressive ramp test to exhaustion. The athlete must cycle or run whilst the intensity progressively increases at a more rapid rate than the submaximal phase. Following 5-7 minutes of exercise the majority of athletes reach a point which they can no longer sustain exercise and are forced to stop. During this test we will collect HR data and perform gas analysis to calculate anaerobic threshold and VO2 maximum.
The final test is for anaerobic capacity which refers to your ability to produce a high amount of energy within a short time scale for the purpose of acceleration or dealing with a sudden change in pace. This demand for instant energy is supplied primarily by the lactate system and the test involves a maximal effort on the treadmill and a similar protocol using the computrainer, lasting 30-90 seconds in length. Anaerobic capacity is measured by overall running time or peak & average power output for cyclists. In addition we will take blood lactate measurements to analyse how much energy your muscles can generate via the lactate energy system.
Why should I get a VO2 max and lactate profile test?
VO2 Max is valuable as a physiological marker for your current state of fitness, in addition the gas analysis measurements
will allow you to determine the point at which your body is using fat as the primary energy source as opposed to carbohydrates. By analysing expired gases a VO2 test can identify the critical point known as the anaerobic threshold (AT). The AT is crucial for development of accurate heart rate zones and training parameters.
The submaximal test data will provide you with a gauge of current economy which is vital for endurance athletes, especially those competing in longer distance events during which the importance of economy outweighs that of VO2 max. The blood lactate profile gives a clear indication of lactate turnpoints or 'thresholds' and these can be used to predict specific training or race intensities.
Utilizing the information from the VO2 max and lactate profile test we can identify the most appropriate training intensity and type of training for you specifically. If you would like to improve your ability to deal with lactate or to work in a zone that will primarily use fat as an energy source, this test can provide the accurate parameters needed.
From the tests you will identify (for either running and cycling):
VO2 max (ml/kg/min)
Anaerobic threshold (measured by gaseous exchange)
Energy usage for any given heart rate
Fuel mixture for any given heart rate
Submaximal oxygen consumption at a range of exercise intensities
Lactate profile at a range of exercise intensities
Maximum heart rate
Calculation of training zones
Anaerobic capacity (peak power)
Peak lactate
Following the test you will receive structured feedback and training suggestions which can be integrated into you regular programme. For further information and to book a test email Marc@TheEnduranceCoach.com
