ASS-010Z2EnduranceAssessmentRunning

Lactate Step Test (Field Protocol)

Incremental step test with 4-5 minute stages on track with progressive speed increases. Identifies both lactate thresholds (LT1 and LT2) and precisely defines all training zones.

Duration: 20min
Level: Advanced
Target: VO2max

Track requiredFlat preferred

Session structure

20min · 3 phases

0 min · start20min · end

Intensity scaleZ1Recovery

Warm-up

10min

Z1RecoverySlow jog

10min

Main Set

Z2Endurance4-5min stages at increasing speed (+0.5 km/h per stage). Start at ~60% vVO2max. At end of each stage: record HR, RPE, lactate if available. Continue until exhaustion

Cool-down

10min

Z1RecoveryWalking then very slow jog

10min

Zone Distribution

Z1Recovery20min

Total 20min

Tips

LT1 (aerobic threshold) ≈ stage where HR increases beyond linear trend (~2 mmol/L)
LT2 (anaerobic threshold) ≈ stage where effort becomes very hard to maintain (~4 mmol/L)
Even without a lactate meter, the HR + RPE combination per stage allows threshold estimation
Perform this test at the beginning of a cycle to calibrate your training zones

Common Mistakes

Increasing speed too quickly between stages
Not respecting the duration of each stage (full 4-5 minutes)
Forgetting to record data at the end of each stage

Nutrition & Recovery

Nutrition

Eat your last meal at least 3 hours before the session for optimal digestion.

Hydration

Drink 400 to 500 ml of water in the 2 hours before the session.
Top up with 200 ml in the 15 to 30 minutes before heading out.
Avoid diuretic beverages (excessive coffee, alcohol) in the hours before.

Why it works

Why this format

VO2max represents the ceiling of aerobic capacity. Specific training aims to maximize cumulative time spent between 90-100% of VO2max per session. Adaptations are both central (cardiac output) and peripheral (muscle oxygen extraction). Short-short intermittent (30/30) or long interval (3-5 min) formats allow accumulating 10-15 effective minutes at VO2max per session.

Zones solicited

Recovery

Active recovery in Z1 maintains high blood flow, accelerating metabolic clearance between intense repetitions.

Expected adaptations

VO2max increase of 5-15% depending on baseline fitness (greater gains in less trained individuals)
Eccentric cardiac hypertrophy: increased left ventricular end-diastolic volume
Improved capillary density and peripheral oxygen extraction (a-vO2 diff)
Increased mitochondrial electron transport chain enzyme activity
Improved skeletal muscle buffering capacity

2 studies

Billat VL, Slawinski J, Bocquet V, Demarle A, Lafitte L, Chassaing P, Koralsztein JP (2000) View study →Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs
Midgley AW, McNaughton LR, Wilkinson M (2006) View study →Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners?

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ASS-010Z2EnduranceAssessmentRunning

Lactate Step Test (Field Protocol)

Incremental step test with 4-5 minute stages on track with progressive speed increases. Identifies both lactate thresholds (LT1 and LT2) and precisely defines all training zones.

Duration: 20min
Level: Advanced
Target: VO2max

Track requiredFlat preferred

Session structure

20min · 3 phases

0 min · start20min · end

Intensity scaleZ1Recovery

Warm-up

10min

Z1RecoverySlow jog

10min

Main Set

Z2Endurance4-5min stages at increasing speed (+0.5 km/h per stage). Start at ~60% vVO2max. At end of each stage: record HR, RPE, lactate if available. Continue until exhaustion

Cool-down

10min

Z1RecoveryWalking then very slow jog

10min

Zone Distribution

Z1Recovery20min

Total 20min

Tips

LT1 (aerobic threshold) ≈ stage where HR increases beyond linear trend (~2 mmol/L)
LT2 (anaerobic threshold) ≈ stage where effort becomes very hard to maintain (~4 mmol/L)
Even without a lactate meter, the HR + RPE combination per stage allows threshold estimation
Perform this test at the beginning of a cycle to calibrate your training zones

Common Mistakes

Increasing speed too quickly between stages
Not respecting the duration of each stage (full 4-5 minutes)
Forgetting to record data at the end of each stage

Nutrition & Recovery

Nutrition

Eat your last meal at least 3 hours before the session for optimal digestion.

Hydration

Drink 400 to 500 ml of water in the 2 hours before the session.
Top up with 200 ml in the 15 to 30 minutes before heading out.
Avoid diuretic beverages (excessive coffee, alcohol) in the hours before.

Why it works

Why this format

Zones solicited

Recovery

Active recovery in Z1 maintains high blood flow, accelerating metabolic clearance between intense repetitions.

Expected adaptations

VO2max increase of 5-15% depending on baseline fitness (greater gains in less trained individuals)
Eccentric cardiac hypertrophy: increased left ventricular end-diastolic volume
Improved capillary density and peripheral oxygen extraction (a-vO2 diff)
Increased mitochondrial electron transport chain enzyme activity
Improved skeletal muscle buffering capacity

2 studies

Billat VL, Slawinski J, Bocquet V, Demarle A, Lafitte L, Chassaing P, Koralsztein JP (2000) View study →Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs
Midgley AW, McNaughton LR, Wilkinson M (2006) View study →Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners?