Blood Lactate Testing for Cyclists: Home Protocols with ProLactate

Blood lactate testing doesn’t have to require a visit to a sports lab. With ProLactate, an indoor trainer, and a reliable lactate meter, you can gather precise data at home. In this guide, we’ll walk you through the practical steps of sampling lactate, recommended test protocols (both aerobic and anaerobic), and how to interpret the results in ProLactate’s platform.

1. What You Need

Here’s a quick checklist:

• Indoor Trainer (smart trainer or power meter + standard trainer)
• Lactate Analyzer (e.g., Lactate Pro 2) + strips
• Sterile Lancets, Alcohol Swabs, Tissues
• Towel (to wipe sweat) and a Timer
• ProLactate Account to record and interpret data

A helper is optional but can make sampling easier. We also recommend using “erg mode” software (e.g., Zwift or TrainerRoad) to keep power steady during your tests.

2. How to Take a Blood Sample

Clean, uncontaminated samples are the key to accurate lactate readings. Typically, you’ll use your finger, but earlobe sampling is an option if you have a helper. Follow these steps:

1. Wipe the sampling area of sweat, and clean thoroughly with an alcohol swab.
2. Let the area dry, prick the side of the fingertip with a lancet, and discard the first drop of blood.
3. Form a second droplet; gently insert the lactate strip to collect the blood. Avoid touching the skin to prevent contamination.
4. Record the analyzer reading; input into ProLactate or note on paper.

That’s it. With a bit of practice, you’ll get quick, reliable samples—no lab coat required.

3. Pre‐Test Nutrition

Eating right before testing (especially carbs) can boost lactate. We recommend avoiding any significant intake within ~1 hour pre‐test, and only drinking water or zero‐calorie beverages during the tests. Also, log your nutrition in ProLactate or a training diary for consistency.

4. Aerobic Test Protocols

We’ll highlight two main approaches:

• Full Ramp Test – For an overview of your entire lactate curve, from low intensities to threshold.
• Maximal Lactate Steady State (MLSS) – Pinpoints your exact LT2 power.

Protocol : Full Ramp

Warm up ~15 minutes at a comfortable power (~40% FTP). Then begin ramping every 6 minutes, measuring lactate around minute 5 of each stage. Increase ~10% FTP each step, and stop once lactate hits ~6 mmol/L or HR exceeds ~95% max. Plot your data to identify approximate LT1 & LT2.

5. Anaerobic + Clearance Test

Aerobic tests alone don’t show how quickly you produce lactate in short, max efforts. That’s where the VLaMax test comes in:

1. Spin easy ~15 minutes after an aerobic test or on a separate day.
2. Rest for ~5 minutes, ensuring baseline lactate is <2.5 mmol/L.
3. Go all out for 20 seconds (seated or standing), then stop pedaling completely.
4. Take lactate readings at 3, 5, and 7 minutes (and optionally up to 20 minutes) to see the peak and how fast it clears.

Subtract baseline from the peak lactate, divide by ~16 s, and you’ll get a rough measure of your VLaMax (mmol/L/s).

6. Interpreting Your Data

LT1 / Aerobic Threshold typically reflects fat oxidation and foundational endurance. LT2 / MLSS indicates sustainable race pace or threshold. VLaMax reveals short‐burst power capacity (anaerobic). Observing how these shift helps you pinpoint if recent gains are from better aerobic capacity or a higher glycolytic rate.

For instance, if LT2 rises but VLaMax stays put, that might mean your VO₂max improved. If VLaMax leaps up but LT2 declines, you may have become more explosive but less steady‐state oriented.

7. Conclusion: Take Charge of Your Fitness

At‐home blood lactate testing grants a lab‐like window into your physiology. With ProLactate, you can map LT1, LT2, VLaMax, and watch them change season to season—fine‐tuning your workouts based on actual data.