12 Comments

Hi Gordo,

Many thanks for your usefull contents.

How many days later do you suggest performing the second test after the first?

Thanks

Expand full comment

Hi Antonello,

2 days later will be fine of the longer effort at LT1.

Once you have your zones dialed, you’ll be able do these sorts of sessions close together or even combine the sub max benchmarking into a single long workout - especially for the bike.

G

Expand full comment

Many thanks. I Will use these test on the field (track) for running but I was wondering of for the first time It was suggested performing both in one trial or dividing in two separate sessions

Expand full comment

If you're running, and doing it for the first time, then best to divide in two separate sessions.

If you have questions on the data/results then circle back and we'll be happy to help.

g

Expand full comment

Hey Gordo,

Thanks for the immensely useful article. I did my first submax test at the start of my 3-hour easy bike ride. I saw the first uptick in lactate already at 160W (from 1.2 to 1.7mmol/L), and it continued rising until 200W. After the ramp, I had 2 hours left, which I completed with an average of 180W, taking lactate measurements every 30 minutes. All measurements came in around 1.2 mmol/L, which was not what I was expecting, considering the high lactate at similar wattages during the ramp. Why could that be, and what should I bear in mind for the next test I do? Perhaps a longer warm-up?

Best regards,

Oskar

Expand full comment

I've seen the same with my own training, particularly with a "fast" start. Like you, I benefit from a long warm-up

Here's my data from a similar example to your own:

https://x.com/feelthebyrn1/status/1538506981438152705?s=20

g

Expand full comment

Hi Gordo

Hope you are well

I am on week 3 of your Advanced Triathlon Base Training in Training Peaks, this includes the Progressive Bike Test session.I am not doing any lactate reading/testing in my training, is it still worth doing this test? If so, how do I workout my FTP/zones from the result?

Regards Neil

Expand full comment

Hey Neil,

Yes, the progressive set is useful to feel your zones.

Without lactate, dial into your breath markers to feel the transition points.

https://youtu.be/ryi9haPidH0

You should be able to feel each zone as you ramp up.

If you want then post your results into this article's comments...

https://feelthebyrn.substack.com/p/your-first-lactate-test

We can work through an example without lactate. I think it would help others.

g

Expand full comment

Hi Gordo

I did not complete the progressive bike set this week, I had a HRV alert to take it easy on the day of the test, it was a high reading which is unusually for me.

I will see if I can fit this in to my programme next week and post the results as discussed

Regards - Neil

Expand full comment

Thanks Gordo! Super useful as I'm just about to do combined lactate and decoupling run tests in the field (track actually!) on myself and 10 friends after doing treadmill ramp tests. Can you give an indication on what %maxHR most folks AeT HR sits at? Thanks again.

Expand full comment

Hi Matt,

You'll find a wide range of AeT vs Max HRs. So there's no generalization between athletes.

You'll also find that AeT will move up/down with individuals based on their personal fitness status.

For example, my lactate was breaking _very_ low when I started back training.

See my example in this article: https://feelthebyrn.substack.com/p/4-ways-to-see-if-your-plan-is-working

G

Expand full comment

Thanks, yeah we've seen some good shifts already in AetHR. I was surprised that a bunch of us had an Aet HR at 80% max. (some were in mid 60's but a cluster at high 70's -80)

Expand full comment