Phase 1 Preparation

Do not train on the day before the test and on the test day itself!

• Sleep in! No parties / alcohol consumption the night before the test!
• You should have your last meal 3 hours before the test! If you have a snack before your normal training sessions, you may also do so before the test.
• Do not consume caffeine, nicotine, alcohol, fruit juices or other sugared drinks 2-3 hours before the test!

(Foto Credit: MWZ)

Phase 2 Discussion and check-up documentation

How does the test person assess his current performance level?

• How many times a week and at what heart rate has training been done so far?
• Personal goals and wishes.
• General state of health
• Risk factors (cardiovascular problems, medication, etc.)

Documentation of anthropometric data

• Height and weight
• Blood pressure
• Resting pulse
• Blood glucose
• BMI
• Body fat and skeletal muscle mass, etc.

Phase 3 – Procedure of the lactate test

Determination of the lactate levels in the individual training stages by taking a blood sample from the finger / ear lobe.

• The test person starts to pull/pedal on the pedals or the ergometer and tries to keep a constant frequency. The body position on the ergometer should also not be changed significantly. Now a continuous, gradual increase in the training stages takes place up to the exhaustion.
• At the end of each stage, the blood lactate level is determined by taking a blood sample from the earlobe or finger. At the same time, the heart rate is measured and recorded.

Phase 4 Evaluation and debriefing

A heart rate-lactate curve is created from the test data, i.e. the lactate concentration is set in relation to the training stage. From the curve, the aerobic and individual anaerobic threshold (IANS) of the test person can now be determined. With this data, a training plan – adapted to the athlete – can be developed, and the performance can be compared with that of other athletes.

Based on various values, the individual training areas can be derived, among other things, and thus an efficient and healthy increase in performance can be achieved.

Lactate test for rowers – Only for competitive athletes?

Even if we always associate a lactate test only with competitive athletes, such a test can also make sense for amateur athletes who want to increase their performance. However, it is always important to set realistic goals and maintain the right sense of proportion. In addition, you should discuss any measures with your coach and doctor. Even though there are many providers of performance tests for amateur athletes nowadays, this does not mean that they also have a medical background. And a performance test only makes sense if you discuss your training and possible performance improvements with your coach.