Reasons to do an exercise test with VO2Max and lactate measurement
Whether you’re a runner, cyclist, triathlete, or Hyrox athlete, your goal is the same: by training effectively, you want to improve your performance. The key question is: what does “training effectively” mean? Where are you now, and where do you want to go? And what do you need to do to get from here to your goal?
Our exercise test with VO2 max and lactate measurement helps you understand your current fitness level and set realistic, measurable goals. Most importantly, it provides insight into how to achieve those goals.
The foundation of improvement is knowing your training zones. Once you know them, the next question is: how do you train them most effectively, and in what ratio? You can read about that in this blog on endurance training. And in this blog, you’ll find everything about interval training.
Randomly mixing endurance and interval training won’t get you optimal results. What training structure works best for you? First, you need to know where you are. That is what the exercise test reveals. The second question is: what is your goal? These two together determine your ideal mix of training sessions and how to alternate them. I will advice you on that after the test.
You can also ask me to design a Personal Training Plan for you. Or sign up for Personal Coaching, which includes two exercise tests per year to track your progress and adjust your training zones accordingly.
How is the exercise test structured?
I reserve 120 minutes for your test, with the test itself lasting about 45 minutes. I use a long test protocol (5 minutes per stage), which provides more reliable data than shorter protocols. During each stage, we measure your oxygen uptake, breathing frequency, breath volume, heart rate, speed/power output, lactate levels, and collect data on your local muscle oxygen uptake.
Cycling Test: We test you on your own road bike or time trial bike, which we mount on a Tacx Neo 2T smart trainer. Testing on your own bike eliminates discrepancies that could arise from using a bike that isn’t adjusted to your fit. The power output increases with 25Watt per step until exhaustion.
Important: The report includes both the Tacx Neo wattage readings and the data from your own power meter, ensuring you don’t end up training at mismatched wattages.
Running Test: you will run on a calibrated Technogym treadmill, with the speed increasing by 1 km/h every five minutes. If you use a Stryd power meter, you will also receive training zones in wattage.
Why combine VO2 Max testing with lactate measurement?
Our effort test combines VO2 max analysis (via breath gas analysis with the VO2Master) and lactate measurement, providing a 360-degree view of your physical performance. The benefits of this approach:
✔ More accurate determination of training zones (combining breath gas analysis & lactate measurement)
✔ Insight into your oxygen uptake and energy consumption
✔ Analysis of the balance between aerobic & anaerobic energy systems
✔ Understanding of your heart-lung capacity and aerobic/anaerobic thresholds
After the test, you will receive a detailed digital test report with clear insights and personalized training advice.
Data analysis & interpretation
Translating test data into practical training advice is a combines science and expertise. By collecting data from breath gas analysis, lactate measurement, and Train.Red, I determine your training zones from three perspectives.
The analysis and threshold determination begin with mathematical models, whose results I compare, cross-check, and refine based on:
- Your subjective experience of effort during the test
- My observations during the test
Unlike most tests that rely purely on standardized algorithms, my approach aims to establish zones and thresholds that are as close to reality as possible. This means that:
✔ One zone may be wider than another
✔ Your results may differ from traditional percentage-based zone calculations
The goal? To fine-tune your training zones so you can train smarter and maximize your performance.
For whom is the exercise test with VO2Max and lactate measurement?
My exercise test is designed for endurance athletes — in the broadest sense of the word. The main requirement is that you must be able to cycle or run continuously for at least 45 minutes. Whether you’re a beginner or an experienced athlete, the goal of this test is to help you optimize your performance. This test is suited for:
✔ Triathletes
✔ Cyclists
✔ Runners and trail runners
✔ Hyrox athletes
Regular testing helps you track your progress and adjust your training plan accordingly.
When should you do an exercise test?
You can take an effort test at any time of the year. Ideally, your first test should be at the start of your training season, right after a rest period. This helps establish a baseline and gives insight into your natural metabolic profile.
The second test is best taken three to four months later, allowing you to compare results and assess the impact of your training. After all, the goal of training is improvement, and your training zones will shift as you progress.
Regular testing gives you a clear picture of your performance development, ensuring that your training remains effective.
Are you hitting a training plateau or unsure about your recovery after an illness? A VO2 max and lactate-based effort test can help you identify the issue and provide guidance on how to adjust your training.
What should you bring to the exercise test?
For the bike test:
✔ Your own bike (preferably your race bike)
✔ Summer cycling clothing
✔ Cycling shoes
✔ Heart rate monitor (if you have one – otherwise, I can provide one)
✔ Your Garmin or Wahoo (if you have one)
✔ Two towels (one for during the test, one for showering)
✔ Optional: Filled water bottle
For the run test:
✔ Running shoes
✔ Summer running clothing
✔ Heart rate monitor (if you have one)
✔ Sports watch (if you have one)
✔ Two towels (one for during the test, one for showering)
✔ Optional: Filled water bottle
Pricing for the exercise test with VO2Max & lactate measurement?
The exercise test costs €239.
3in1Sports also offers combination packages for athletes who want to test multiple times per year to track their progress. Email me on bertflier@3in1Sports.com or send a WhatsApp message to +31 6 18388571 to discuss the options.
Why choose 3in1Sports?
✔ Test and analysis by Bert Flier – multiple Dutch triathlon champion & endurance sports coach for 15+ years, with a passion for exercise physiology.
✔ High-end equipment – I use the VO2Master, Lactate Plus, and Train.Red for highly accurate measurements.
✔ Central location in Utrecht – easily accessible by car and public transport.
✔ Personalized advice & tailored recommendations based on your test results.
Book your exercise test
Do you want to improve your sports performance with a scientifically based exercise test? Book your exercise test