Frequently Asked Questions

The Lactate Lab is here for everyone who's serious about enhancing their athletic performance and reaching their physical peak. With our lactate testing kit, you can determine your optimal training intensity, avoid overtraining, and achieve your goals faster with precise measurements.

Our instructions are easy to follow, and you'll get quick results that provide the data you need to make informed decisions about your training routine. Say goodbye to guesswork and invest in a lactate testing kit today to unlock your full potential!

Knowing your lactate threshold is crucial for optimizing your training and achieving your athletic goals. Here are a few reasons why:

1. Tailor your training intensity: Understanding your lactate threshold can help you train at the right intensity to stimulate adaptations and improve your fitness. Training too hard or too easy can be counterproductive, so it's essential to train at the correct intensity to achieve your desired outcomes.

2. Avoid overtraining: Overtraining can lead to injury, illness, and poor performance. By training at the right intensity, you can avoid overtraining and ensure that you're not pushing your body beyond its limits.

3. Measure your progress: Tracking your lactate threshold over time can help you monitor your progress and see how your training is affecting your physiology. By undergoing regular lactate threshold testing, you can fine-tune your training program and make adjustments as needed to achieve your goals.

4. Optimize race-day performance: Knowing your lactate threshold can help you determine the right pacing strategy for a race or competition. By starting at an appropriate intensity level, you can avoid burning out too quickly and ensure that you have enough energy to finish strong.

While it may seem convenient to rely solely on your watch to calculate your lactate threshold, there are several compelling reasons why finding your lactate threshold through proper testing methods is still essential:

1. Accuracy: Watches or other wearable devices that estimate lactate threshold may use algorithms or predictive models based on heart rate data, which may not always be accurate. Lactate threshold is a physiological parameter that can vary based on individual fitness levels, training history, and other factors. Relying solely on estimated values from a watch may not provide an accurate reflection of your true lactate threshold, which can lead to suboptimal training and performance outcomes.

2. Customisation: Lactate threshold is a critical marker used to personalize training zones and optimize training plans. Using estimated values from a watch may not capture your unique lactate threshold accurately, leading to inappropriate training intensity levels. Customisation is key in tailoring your training to your specific fitness level, goals, and progress, which can only be achieved through accurate lactate threshold testing.

3. Performance Gains: Knowing your precise lactate threshold allows you to make informed decisions about training intensity, duration, and recovery, leading to better performance gains. Relying solely on estimated values from a watch may result in overtraining, undertraining, or inadequate recovery, which can hinder your progress and performance potential.

4. Monitoring Changes: Lactate threshold can change over time with changes in fitness level, training load, and other factors. Regular lactate threshold testing enables you to monitor changes and make adjustments to your training plan accordingly.

In conclusion, while watches and other wearable devices can provide convenient estimates of lactate threshold, they may not always be accurate or comprehensive in capturing your unique physiological response to exercise.

Yes, The Lactate Lab Testing Kit is specifically designed to be easy to use. The kit includes detailed instructions on how to collect a blood sample, how to use the lactate testing meter, and how to interpret the results. 

The process involves obtaining a small blood sample from either your fingertip or your ear lobe, which is then analysed by the meter to provide lactate level readings.

It's as simple as that!

At The Lactate Lab, we've designed our Lactate Lab Testing Kit to be incredibly user-friendly, allowing individuals to collect blood samples on their own without needing assistance. However, we understand that some people may prefer having a helper, whom we like to call "Lactmates", especially during their first time testing. But don't worry, the more you test, the easier it becomes! Soon, it'll be second nature to you.

We're constantly striving to make the process even simpler, and our team is always working on the latest gadgets to help you test with ease. Be sure to sign up for our newsletter, here, so you can be the first to access our newest and most innovative products straight from the production line!

To ensure accurate results, we recommend conducting your tests in a controlled environment where you can easily manage the intensity of your effort. Typically, this is most convenient on a treadmill, stationary bike, or in a swimming pool. These settings provide reliable conditions for getting started with lactate threshold testing.

However, in theory, you can test your lactate threshold in any setting, as long as you are able to accurately track the intensity of your effort and have access to a stopwatch. We prioritize precision in testing, so choosing an appropriate environment is crucial to obtaining reliable data.

Using The Lactate Lab Testing Kit to determine your lactate threshold involves measuring your blood lactate levels at different exercise intensities and using the data to identify your LT1 and LT2 points. Here's a general protocol that can be applied to running, cycling, or swimming:

1. Warm-up: Begin with a proper warm-up, such as 10-15 minutes of light aerobic exercise, to prepare your body for the testing.

2. Baseline measurement: Use The Lactate Lab Meter to take a baseline blood lactate measurement at rest, before starting the exercise.

3. Gradual intensity increase: Start your exercise at a low intensity and gradually increase the intensity every 3-5 minutes. This can be done by adjusting your pace, wattage, or stroke rate, depending on the activity. Aim to reach a steady state where you can maintain the same intensity for at least 3-5 minutes.

4. Blood lactate measurements: After each intensity increment, use the lactate meter to collect a blood lactate sample. Typically, a small drop of blood is obtained from a fingertip, and the meter will analyse the lactate level.

5. Repeat measurements: Continue the exercise and blood lactate measurements at increasing intensities until you reach your maximum sustainable effort or until you feel you cannot maintain the pace any longer.

6. Data analysis: Once the testing is complete, by entering your results into The Lactate Lab Threshold Calculator, your blood lactate data will be analysed for you and your LT1 and LT2 points will be identified. Your LT1 is the point where blood lactate levels begin to rise consistently above the baseline. Your LT2 is the point where blood lactate levels sharply increase, indicating a higher intensity that is difficult to sustain for a prolonged period.  All customers that have purchased a Lactate Lab Starter Kit will be sent a link to the Threshold Calculator.

7. Interpretation: Based on the data, you can determine your optimal training zones and intensities for different types of workouts, such as endurance or interval training, to maximize your performance and training efficiency. 

As mentioned above in the "How Do I Find My Threshold?" answer, luckily for you we have created The Lactate Lab Threshold Calculator, which will interpret your blood lactate data for you!  All customers who have purchased The Lactate Lab Testing Kit will receive a link to the Threshold Calculator.

Your LT1 and LT2 points will be identified. Your LT1 is the point where blood lactate levels begin to rise consistently above the baseline. Your LT2 is the point where blood lactate levels sharply increase, at a rate in which is too fast to be used as fuel by your body and it therefore accumulates, indicating a higher intensity that is difficult to sustain for a prolonged period.

These two thresholds will be vital when tailoring your training.  To find out how to use these thresholds, read the FAQ, "How Do I Use My LT1 and LT2 to Tailor My Training?".

Testing more leads to better tailored training.

Regular lactate threshold testing is an excellent way for athletes to monitor their fitness gains and track changes in their physiology over time. By undergoing frequent testing, athletes can gain valuable insights into their current fitness levels and make necessary adjustments to their training programs to achieve their desired outcomes.

In general, it is recommended that athletes undergo lactate threshold testing at least once every four to six weeks, depending on their sport, training goals, and current fitness level. Regular testing can help athletes to identify areas for improvement, fine-tune their training programs, and ensure that they are training at the right intensity levels to achieve their desired outcomes.

It would be counterproductive to invest time and effort into improving your fitness only to continue training at a level that is suitable for your previous, less fit self. As your fitness improves, it is essential to adjust your training regimen accordingly to continue making progress towards your goals.

Obtaining accurate results from your lactate testing is paramount, and proper skin preparation is key. Ensure you thoroughly wipe and clean the skin area where you collect the blood sample to avoid any sweat contamination.

Sweat contains a higher concentration of lactate compared to blood, which can impact the reliability of your results. By maintaining a sweat-free environment during the blood collection process, you can trust the precision of your lactate readings and make informed decisions to optimise your performance.

Other factors that can affect the results are hydration, nutrition and how well rested you are at the time of testing.  This is why we encourage you to try and keep as many of these variables as consistent as possible each time you test and to make sure you are well fuelled!

Once you have determined your lactate threshold (LT1 and LT2) data, you can use this information to tailor your training regime to optimise your performance. Here are some examples of how you can use this data to target both thresholds:

LT1 Training:

LT1 training, which should make up at least 80% of your total weekly training, involves exercising at an intensity just below your LT1 threshold. This type of training is crucial for building the foundations of your fitness and improving your aerobic base. By establishing a strong aerobic base through low intensity training, you can optimize your body's ability to use oxygen efficiently and enhance your endurance.

It's important to note that low intensity training is not just for beginners or those who are starting out on their fitness journey. Even experienced athletes can benefit from incorporating low intensity training into their routine. This type of training allows for adequate recovery and helps to prevent burnout or overtraining, which can lead to injury and decreased performance.

By prioritising low intensity training, you can lay the groundwork for more intense training methods, such as LT2 training.

LT2 Training:

LT2 training involves high-intensity efforts that are sustained for a shorter period of time compared to LT1 training. Here are three examples of workouts that can improve your LT2:

1. High-Intensity Intervals: These are short, intense bursts of exercise followed by brief rest periods. Aim for intervals of 3-5 minutes at an intensity just below your LT2, with rest periods of 1-2 minutes in between.

2. Time Trials: This is where you maintain an intensity just below your LT2 threshold for an extended period, usually around 20-30 minutes. The goal is to sustain a consistent pace throughout the trial, without burning out too soon.

3. Over-under threshold intervals: The involve alternating between intensities just above and just below your LT2 intensity. This helps to push up your lactate threshold, develop your aerobic capacity, and improve fatigue resistance, muscular endurance, and lactate clearance. A typical example is 3 sets of 12 minutes, alternating between 3 minutes at just below LT2 and 1 minute above LT, with 3-4 minutes of active recovery between sets. Aim for a few percent below LT intensity on the "under's" and a few percent above on the "overs."

In summary, targeting both LT1 and LT2 thresholds leads to an overall increase in performance by improving your body's ability to clear lactate and use oxygen more efficiently. Training at LT1 intensity helps to improve your aerobic capacity and endurance, while LT2 training helps to increase your anaerobic capacity and ability to sustain high-intensity efforts. By incorporating both types of training into your regimen, you can become a more well-rounded and efficient athlete.

Yes, lactate testing data can be used to optimize race strategy. By identifying your lactate threshold and the intensity at which you start accumulating lactate, you can develop a pacing plan that maximizes your performance while minimizing the risk of fatigue.

For example, if your lactate threshold occurs at a heart rate of 170 bpm, you might aim to maintain a heart rate of 165-170 bpm for the majority of your race, knowing that this is the intensity at which you can sustainably produce energy without accumulating too much lactate. You might also plan to gradually increase your intensity towards the end of the race, knowing that you can tolerate higher levels of lactate as you approach the finish line.

Overall, lactate testing data can provide valuable insights into your physiological capabilities, allowing you to develop a race strategy that is tailored to your unique strengths and weaknesses.

Lactate threshold is the exercise intensity at which lactate begins to accumulate in the bloodstream, while VO2 max is the maximum amount of oxygen that an individual can use during exercise.

Lactate threshold and VO2 max are both crucial measures for athletes looking to improve their performance. However, measuring VO2 max requires specialized equipment and a laboratory.

Identifying your lactate threshold is a reliable and far more accessible way to fine-tune your training regimen. By training at the right intensity to stimulate adaptations, you can maximize your athletic potential and achieve your goals. But this can only be tailored accurately once your lactate thresholds are known.

Determining your lactate threshold, especially LT2, can provide valuable insights to enhance your performance and accurately estimate your VO2 max. Research suggests that your LT2 is typically around 75% of your VO2 max, highlighting the importance of knowing your threshold.

Don't miss out on the benefits of discovering your threshold and optimizing your training regime!

You might hear people talk about lactic acid instead of lactate. What is the difference? Lactate is the conjugate base of lactic acid — which simply means that lactic acid has one more hydrogen ion than lactate. Although the two terms are often used interchangeably, it is lactate — and not lactic acid — that is being produced by your body.

Lactate has long been misunderstood as a metabolic waste product that causes fatigue and muscle soreness. However, recent research has shown that lactate plays an important role in energy metabolism and can actually be beneficial for sporting performance.

Lactate is produced when the body breaks down glucose for energy in the absence of sufficient oxygen. It is then used as a fuel by the muscles and other tissues that have a high energy demand. In fact, lactate production is an important part of the body's energy production system and can help to delay fatigue and improve endurance.

However, lactate accumulation in the blood can cause a decrease in performance, especially when it reaches high concentrations. This is because it makes the blood more acidic, which impairs muscle function and can lead to fatigue and muscle soreness. Therefore, athletes need to balance lactate production and clearance to ensure that lactate does not accumulate to high levels.

In summary, lactate is not a waste product, but rather a valuable fuel source for the body. It can help to delay fatigue and improve endurance, but excessive accumulation can cause a decrease in performance. Athletes need to balance lactate production and clearance to optimise performance.

At The Lactate Lab, we want to ensure our customers are completely satisfied with their purchase. That's why we offer a hassle-free return policy that allows you to return your product for any reason within 30 days of purchase for a full refund.

To be eligible for a full refund, the product must be returned in a re-sellable condition. If you receive a faulty product, we ask that you please contact us at info@thelactatelab.com within the 30-day return window with supporting pictures, if possible.

Our goal is to provide you with the best possible experience when using our lactate testing kit. If you have any questions or concerns, please don't hesitate to contact us. We're here to help!