What is the VO2max calculation method using lactate and speed?

The VO2max calculation method using lactate threshold and running speed is a precise way to determine aerobic capacity using data from a graded test with blood lactate measurements. The method is based on determining running speed at the anaerobic threshold level (typically 4 mmol/L lactate) and converting this value to maximum oxygen consumption. This is one of the most accurate field methods for runners.

How to use the VO2max calculator with lactate and speed?

Perform a graded test on a treadmill or track: start at an easy pace and increase speed every 3-5 minutes. At each stage, measure blood lactate using a portable lactate analyzer. Record your speed at different lactate levels. Enter the data into the calculator - it will determine your anaerobic threshold and calculate VO2max based on the relationship between speed, lactate, and oxygen consumption.

Benefits of the lactate + speed method

• High accuracy in VO2max calculation (±5%) without the need for laboratory testing
• Precise determination of anaerobic threshold for planning tempo and interval workouts
• Ability to conduct the test independently with a portable lactate analyzer at a track
• Obtaining data not only about VO2max but also lactate profile for personalized training

Frequently asked questions about the lactate + speed method

What equipment is needed for the test?

You will need a portable lactate analyzer (cost from 100 to 500 USD), test strips for lactate measurement, a treadmill or marked track, GPS watch or sports tracker for speed monitoring, and a lancet for taking a blood drop. Modern lactate analyzers are compact and show results in 5-15 seconds.

How often should lactate testing be performed?

It is recommended to conduct lactate testing every 8-12 weeks to track progress and adjust training zones. More frequent testing (every 4-6 weeks) makes sense during the competitive period or with significant changes in the training process. Tests before important races help determine current fitness.

What is the difference between lactate thresholds LT1 and LT2?

LT1 (first lactate threshold, aerobic threshold) is typically found at a lactate concentration of 2 mmol/L and corresponds to the intensity at which lactate begins to accumulate above baseline levels. LT2 (second lactate threshold, anaerobic threshold) is found at 4 mmol/L and represents the critical intensity that can be sustained for extended periods. For VO2max calculation, speed at LT2 level is typically used.