Lactate threshold testing for cyclists
A stepped bike test with blood lactate sampling that locates your thresholds in watts — the gold-standard way to set power zones and find your true, physiology-based FTP.
Testing led by Jack Braniff — MSc Sport & Exercise Nutrition, SENr & CISSN registered, UKAD anti-doping advisor and author of Fuelling The Functional Athlete.
Why test
Your true FTP is a measurement, not a guess
FTP is the number every cycling plan revolves around, yet most riders arrive at it through a hard 20-minute effort and some maths. A lactate step test measures the metabolic reality: we sample your blood lactate at each power stage and watch for the two points where it turns — the aerobic threshold (LT1) and the lactate threshold (LT2) that defines your true, sustainable power.
The result is a set of power zones anchored to physiology rather than to how motivated you felt on test day. You'll know the exact watts for endurance, tempo, sweetspot and threshold work, and the ceiling you can hold in a long event before lactate ends the day for you.
For time triallists, road racers and long-course triathletes, it's the most precise zone-setting we offer on the bike.
| Your personal zones (power & heart rate) | What it trains |
|---|---|
| Zone 1 — Recovery | Easy aerobic work, active recovery |
| Zone 2 — Endurance | Fat-burning base, the engine room |
| Zone 3 — Tempo | Sustained 'comfortably hard' efforts |
| Zone 4 — Threshold | Race pace around LT2 / FTP |
| Zone 5 — VO2 Max | Short, maximal intervals |
How it works
The step test, drop by drop
Consultation
15 minutes on your riding history, current numbers, target events and goals, so we pick sensible starting watts and stage lengths.
Setup
Heart-rate monitor fitted, ergometer power calibrated, and your fingertip prepped for quick sampling between stages.
Step test
You ride stages of a few minutes at increasing power. At the end of each stage we take a small finger-prick sample and log lactate, watts and heart rate.
Build the curve
We plot lactate against power to locate LT1 and LT2 precisely and read off your true threshold power.
Debrief & report
Jack takes you through your curve, thresholds and power zones and how to train with them. Full report included.
Who it's for
Riders chasing precise power
Pace the effort right
Know the exact power you can hold before lactate accumulates, and pace TTs and long road efforts with confidence.
Zones you can trust
Sweetspot, threshold and endurance sessions only work if the boundaries are right. Set them from blood, not estimate.
Protect the run
Ride your bike leg at a truly sustainable power so you get off the bike with legs left to run on.
Common questions
How is this different from an FTP test?
An FTP test infers threshold from a hard effort. A lactate step test measures the metabolic reality directly — the wattage where blood lactate first rises and where it starts accumulating fast. It gives you a true, physiology-based threshold rather than a number that moves with your pacing on the day.
Does the blood sampling hurt?
It's a small finger-prick, like the ones people with diabetes use — a brief scratch and one drop per stage. Most riders barely notice it once the test is underway.
Should I test on my own bike?
The step test runs on our calibrated lab ergometer for repeatable power. You're welcome to bring your shoes and pedals to ride your own contact points — mention it when booking.
How do I prepare?
Arrive rested with no hard rides in the previous 24–48 hours, well hydrated and normally fuelled. Riding in a carb-depleted state shifts the lactate curve and gives misleading thresholds.
What do I walk away with?
Your lactate curve, LT1 and LT2 in watts and heart rate, your true threshold power, and a full set of personal power zones — plus a debrief on how to train with them.
Lactate threshold testing for cyclists in north Birmingham
Our lab sits at Hastingwood Business Park on Wood Lane, between Wylde Green and Erdington — a short walk from Wylde Green station, with free parking on site and easy reach of the M6.
We test runners, cyclists, triathletes and everyday clients from across Birmingham, Sutton Coldfield, Solihull, Tamworth, Lichfield and the wider West Midlands.
Unit C20, Hastingwood Business Park, Wood Lane
Birmingham B24 9QR
Thu 08–18 Fri 08–13 Sat 08–14 Sun —
Stop guessing.
Start measuring.
Find the exact wattage where lactate turns against you. Book your lactate profile and set power zones you can trust.
Check availability & book online