VLaMax Calculator

Calculate your maximum lactate production rate (VLaMax) - a key indicator of anaerobic capacity.

Perform a maximal sprint test, measure lactate before and after, then enter the values below.

Resting lactate level before sprint

Maximum lactate measured 3-5 min after sprint

Time from start of sprint to lactate measurement (180-300 sec typical)

Your body weight for relative VLaMax calculation

Results

VLaMax (Absolute)
19.09
sec/(mmol/L)
Interpretation
Moderate Anaerobic Power
Shows how many seconds it takes to produce 1 mmol/L of lactate
Test Protocol
  1. Warm up for 10-15 minutes
  2. Rest 5 minutes, measure baseline lactate
  3. Perform maximal 15-second sprint
  4. Measure lactate at 3, 5, and 7 minutes post-sprint (use peak value)

What is VLaMax?

VLaMax (maximum lactate production rate) is an indicator characterizing the power of the glycolytic (anaerobic) energy system. It shows how quickly the body can produce energy through carbohydrate breakdown without oxygen. VLaMax is measured in mmol/L/sec and is a key parameter for understanding your metabolic profile.

How to Determine VLaMax?

The calculator determines VLaMax based on sprint test results (maximum power for 10-30 seconds) and lactate threshold data. Enter your maximum power indicators, VO2max, and lactate test data. The system will calculate your VLaMax and provide training recommendations based on your metabolic profile.

What is VLaMax Used For?

  • Determining individual metabolic profile (sprinter vs endurance athlete)
  • Personalizing training plan for your metabolism type
  • Optimizing race nutrition strategy (carbohydrates vs fats)
  • Understanding strengths and weaknesses of your energy systems for targeted development

Frequently Asked Questions About VLaMax

What VLaMax level is considered normal?

For endurance athletes, optimal VLaMax is 0.2-0.4 mmol/L/sec. Sprinters and middle-distance athletes have higher values (0.5-0.8), endurance athletes and ultramarathoners - lower (0.1-0.3). Low VLaMax means high fat oxidation capacity and efficiency at long distances.

Can VLaMax be changed through training?

Yes, VLaMax responds to training, although slower than VO2max. High-intensity intervals and sprints increase VLaMax (develop anaerobic power), while long low-intensity training decreases VLaMax (improves fat metabolism). For endurance athletes, the goal is often to lower VLaMax.

How is VLaMax related to race nutrition?

High VLaMax means the body tends to use carbohydrates even at low intensity, requiring more carbohydrates during the race. Low VLaMax allows efficient fat oxidation, reducing dependence on carbohydrate intake during long races. This is critical for nutrition planning in ultramarathons and Ironman.

VLaMax Calculator