Preview
Hüseyin Akbulut, MSc (2026). Blood Lactate Step Test — Protocol, Norms and Application. Sporeus. Retrieved, October 9, 2026. https://sporeus.com/en/egzersiz-testleri-en/blood-lactate-step-test/
Measures: Lactate response curve, LT1 and LT2 thresholds, aerobic-anaerobic transition
Table of Contents
Difficulty: Hard | Category: Anaerobic
Protocol
The Blood Lactate Step Test is the gold standard protocol for creating an individual lactate response curve by measuring blood lactate concentration at different exercise intensity stages.
Preparation: 24–48 hours of rest and carbohydrate-rich nutrition are recommended before the test. Caffeine, alcohol, and high-fat foods should be avoided in the last 12 hours. Blood lactate meter calibration standards are checked. The participant acclimates to treadmill or cycling position.
Protocol: A 4–8 stage progressive intensity protocol with each stage lasting 3–5 minutes. Treadmill: starting at 8–10 km/h with 1–2 km/h increments each stage. Cycling: starting at 100–150 W with 20–25 W increments each stage. A capillary blood sample (5µL) is taken from the fingertip in the last 30 seconds of each stage. Blood lactate (mmol/L) and heart rate are recorded.
Data Analysis: Lactate (mmol/L) is plotted against intensity (speed or power). Thresholds are identified: LT1 ≈ 2 mmol/L (first significant rise), LT2 ≈ 4 mmol/L (OBLA) or threshold calculated by the Dmax method. Individual anaerobic threshold (IAT) is person-specific; it can also be defined as the steady-state point 1% above the lactate peak.
Calculation: LT1 speed (km/h), LT2 speed, and maximal lactate steady-state (MLSS) values are used for training zones. Their relationship to VO₂max is interpreted.
Post-Test: 10 minutes of active cool-down. All data entered into lactate analysis software. Training intensity zones are revised.
Formula
LT1 ≈ speed/power at 2 mmol/L; LT2 ≈ 4 mmol/L (OBLA) or the Dmax point
Equipment Required
treadmill or cycle ergometer, blood lactate analyser (Lactate Pro/Arkray), lancing device, test strips
Normative Values (Age: endurance athletes)
| Classification | Male | Female |
|---|---|---|
| Excellent | LT2 >85% VO₂max | LT2 >82% VO₂max |
| Good | LT2 75-85% VO₂max | LT2 72-82% VO₂max |
| Average | LT2 65-75% VO₂max | LT2 62-72% VO₂max |
| Below Average | LT2 55-65% VO₂max | LT2 52-62% VO₂max |
| Poor | LT2 <55% VO₂max | LT2 <52% VO₂max |
Practical Applications
This test is an indispensable tool for determining individual training intensity zones, monitoring training adaptation, and planning competition pace strategy.
Limitations
Technical expertise is required for blood lactate measurement. Test duration can be long (60–90 minutes). Requires laboratory or extensive field equipment.
Related Tests: Lactate Threshold Field Test, RAMP Protocol, Conconi Test
Sources: Faude O et al., 2009, Sports Med; Sjodin B & Jacobs I, 1981, Int J Sports Med
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The Blood Lactate Step Test is the gold standard protocol for creating an individual lactate response curve by measuring blood lactate concentration at different exercise intensity stages. Preparation: 24–48 hours of rest and carbohydrate-rich nutrition are recommended before the test. Caffeine, alcohol, and high-fat foods should be avoided in the last 12 hours. Blood lactate meter calibration standards are checked. The participant acclimates to treadmill or cycling position. Protocol: A 4–8 stage progressive intensity protocol with each stage lasting 3–5 minutes. Treadmill: starting at 8–10 km/h with 1–2 km/h increments each stage. Cycling: starting at 100–150 W with 20–25 W increments each stage. A capillary blood sample (5µL) is taken from the fingertip in the last 30 seconds of each stage. Blood lactate (mmol/L) and heart rate are recorded. Data Analysis: Lactate (mmol/L) is plotted against intensity (speed or power). Thresholds are identified: LT1 ≈ 2 mmol/L (first significant rise), LT2 ≈ 4 mmol/L (OBLA) or threshold calculated by the Dmax method. Individual anaerobic threshold (IAT) is person-specific; it can also be defined as the steady-state point 1% above the lactate peak. Calculation: LT1 speed (km/h), LT2 speed, and maximal lactate steady-state (MLSS) values are used for training zones. Their relationship to VO₂max is interpreted. Post-Test: 10 minutes of active cool-down. All data entered into lactate analysis software. Training intensity zones are revised. Formula
LT1 ≈ speed/power at 2 mmol/L; LT2 ≈ 4 mmol/L (OBLA) or the Dmax point
Equipment Required
treadmill or cycle ergometer, blood lactate analyser (Lactate Pro/Arkray), lancing device, test strips
