N=1 Series Part 6 Lactate Threshold and VO2 Max Testing and Training
Introduction
This is part 6 of 10 of the N=1 series of becoming a stronger cyclist for less than a cup of coffee a day. In this series I am going to take you through my journey from my local Masters C to Masters A in the space of 18 months, at the age of 57.
If you are reading this series for the first time, you can go back and read
Part 1, where I start with a daily smoothie and Creatine.
Part 2, where I incorporated sprint training into a weekly Zone 2 ride
Part 3, where I introduced strength training
Part 4, where I started taking sodium bicarbonate before races and strong group rides
Part 5, where I adopted a periodised and masters training plan
Perhaps the exercise physiology world should have named 2025, the International Year of Zone 2, because there has been so much commentary about it, its benefits and how to calculate it. Prior to the test, I this pegged the upper limit of my zone 2 at a Heart Rate (HR) of 141 or 77% of my max HR of 182. At this HR, I could still have a conversation or sing a song out loud without being breathless.
I engaged the services of Mets Performance Consulting in Mulgrave, here in Melbourne. I signed up for 4 sessions which I can use over a 3 year period, which is the most economical way to do this testing. The testing consisted of an InBody Composition analysis (comparable to a Dexa scan), a lab based ramp test starting at 150 watts and increasing 30 watts every 3 minutes until exhaustion. Blood lactate tests 2.5min into every ramp interval. Wearing an oxygen exchange mask to measure VO2, breathing rate, fat and carbohydrate utilisation.
Timing
26th March, 2025, 3pm. Retested 4th September, 7:30am
🎯 Purpose
As a masters-level cyclist aiming to optimize performance, I undertook an N=1 experiment to explore how lactate threshold (LT) testing and training could improve my endurance, pacing, and race output. The goal was to understand my body’s lactate dynamics, structure my Endurance or Zone 2 workouts accordingly, and assess how targeted efforts around my threshold could move the needle in key metrics like VO2, time-to-exhaustion, and race-day results.
While LT training is a well-known approach, personalizing it through regular testing offered a more precise way to fine-tune intensity.
👤 Individual Focus
My training volume hovers around 6 days a week, combining endurance rides, intervals, and recovery spins. As someone balancing family, career, and competition, I needed a system that gave maximum return on limited time.
Rather than rely solely on generic zones, I wanted to determine my actual breakpoint—where lactate accumulation outpaces clearance. This replaced guesswork with data-driven thresholds, allowing me to tailor intervals with surgical precision.
📐 Control and Measurement
This testing intervention used well established exercise physiology protocols to test my performance.
- LT Testing: using a ramp protocol to identify lactate curve and threshold point (~4 mmol/L).
- Monitored variables:
- VO2 and time to exhaustion (TTE)
- Breathing rate and Heart rate during the test
- Following the training, all recovery and endurance rides were done with the aim of staying in Zone 1 or 2
📊 Data Analysis
From the test, I reached a VO2 max of 54.2, which was 10% less than my Garmin watch measurement, which would have been influenced by the use of sodium bicarbonate that I had been using for racing and hard training rides since early January.
The LT1 HR was set at 136BPM, which was roughly 75% of my max Heart Rate, which is a generally accepted level for Zone 2 without testing.
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| Mets Test Data |
Over 10 weeks, the impact became clear:
- Better pacing: Able to ride longer at near-threshold intensities without blowing up.
- Race performance: Held strong efforts deeper into races—especially during rolling terrain and solo chases.
- Recovery markers: Lower HR for given power, and faster recovery between intervals.
Subjectively, the training felt more focused and efficient. The pairing of data and sensation made threshold work more sustainable and motivating.
⚠️ Limitations
There are probably fewer limitations with this testing, because I followed the recommendations of the testing protocols and the testing was conducted using laboratory standard equipment.
- Environmental factors: Heat, hydration, and stress can skew lactate readings and session feel.
- Adaptation curve: LT gains may plateau over time—long-term shifts require periodization and variety.
Results
New sprint power PRs from 3-21 seconds
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| Sprint PRs post intervention |
New endurance power PRs from 37 seconds to 120 seconds and from 57 minutes to 106 minutes.
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| Endurance PRs post intervention |
Cost
$187.50 per test when purchased as a package of 4 tests which can be used over three years
Summary
The old adage that knowledge is power, really came to the fore. Firstly the testing gave me a benchmark of my performance numbers, my body composition analysis, it gave me a Heart rate number to adhere to on my endurance rides and it gave me an accurate kilojoule reading that I could use to base race fueling plans on. What is not seen in the numbers is that I was able to recovery adequately by avoiding the fatigue associated with training at too high a level.
A further review into the application of Zone 2 training and progression will be reviewed in a later blog.
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