Lactate Threshold Testing for Triathletes & Hyrox Athletes: What to Expect and Why It Matters

djames209
Oct 20
3 min read

Blood lactate sampling during a lactate threshold assessment — Blood lactate sampling during a test

At Proven Performance Coaching, we help endurance athletes train smarter, not just harder. One of the most powerful tools we use to achieve that is lactate threshold testing. Whether you’re training for your first sprint triathlon or Hyrox, chasing Kona Ironman world championship qualification or the elite 15, understanding your lactate thresholds (LT1 and LT2) is key to achieving your best performance.

What Is Lactate Threshold Testing?

Lactate threshold testing measures how your body responds to different exercise intensities, pace for running, power for cycling. As intensity rises, your muscles produce lactate, a by-product of energy metabolism. The test identifies the points where lactate begins to accumulate above baseline levels (LT1) and where the rate of production exceeds the rate of clearance (LT2).

For triathletes and Hyrox athletes alike, these thresholds are essential for:

Setting precise heart rate and power training zones
Optimising aerobic efficiency and race pacing
Tracking training adaptations and avoiding overtraining

Treadmill lactate threshold assessment for runners, triathletes & hyrox athletes

The Standard Procedure - What to Expect From a Test

At Proven Performance Coaching, we use a scientifically validated, athlete-friendly testing process. A typical test follows these steps:

Pre-Test Preparation: You’ll arrive well fuelled, hydrated, and rested. We’ll record baseline heart rate, resting lactate, and discuss your training/athletic background.
Incremental Work Stages: You’ll complete a graded exercise test on either the bike or treadmill. Throughout the test the exercise intensity (pace or power) will increase every 3–4 minutes. At the end of each stage, we take a small fingertip or earlobe blood sample to measure lactate concentration, recording alongside the current exercise intensity and heart rate.
Continuous Monitoring: Throughout the test, we track heart rate, power, pace, and perceived effort to map how your physiology responds to intensity changes.
Reaching Your Limits: The test continues until a clear rise in lactate identifies your LT2 (the “red line” threshold). We don’t push to exhaustion - the goal is accuracy, not burnout.

What You Can Expect on the Day

Your testing session typically takes about 45–60 minutes including warm-up, testing, and cool down. You can expect:

A friendly, professional environment with one of our coaches explaining every stage of the process
Simple, professional, hygienic lactate sampling (just a small fingertip prick)
Real-time feedback on your performance metrics. As we go through the test, our coaches will be able to offer a rough outline of the results prior to the full analysis
An opportunity to discuss your training goals and how to implement the data collected moving forwards

We make sure every athlete feels comfortable and understands the “why” behind each step.

Your Report and Analysis

After the session, you’ll receive a detailed Lactate Threshold Report, including:

Graphs showing lactate vs. power/pace and heart rate
Identification of your LT1 and LT2 thresholds
Personal heart rate and power training zones based off your physiology
Interpretation and personalised recommendations from the Proven Performance coaching team

This isn’t just a test, it’s a road map for smarter, more effective training. You’ll know exactly how to structure sessions for endurance development, tempo work, and race-specific intensity.

Why Triathletes and Hyrox Athletes Benefit from Lactate Threshold Testing

For triathletes and hyrox athletes, where energy management across runs, stations, swim, bike, and run is crucial, understanding your thresholds provides a clear competitive edge.

Train at the right intensity to build endurance without burning out
Maximise time efficiency by targeting the correct physiological systems
Benchmark progress across training cycles

Whether you’re fine-tuning your pacing or learning to control your run effort off the bike or Hyrox stations, lactate testing brings science into your strategy.

Book Your Lactate Threshold Test

Ready to take the guesswork out of your training? Book your Lactate Threshold Test with Proven Performance Coaching today and gain insight into your physiology, performance, and potential.

Testing available at our performance centre - tailored for triathletes, runners, and endurance athletes.

Book Now