Lactate performance diagnostics

Triathlon training

Lactate performance diagnostics - these parameters are important

Unfortunately, it is common in triathlon training and endurance that training ranges are given based on percentages of a fixed value (anaerobic threshold, FTP, or similar). This is simply inadmissible and leads to insufficient progress in performance. In order to specify individual training ranges, an individual metabolic profile must be determined on the basis of several characteristic values. A lactate diagnosis provides these parameters and should therefore be the starting point of any training planning.

Lactate performance diagnostics is the starting point for training planning at KickAss Sports

At KickAss Sports, the focus is on the individual. We believe that a lactate performance diagnostic is essential to create an effective triathlon training plan that leads to maximum progress. Therefore, the starting point of any triathlon training plan is a lactate performance diagnostic. The resulting metabolic profile is updated regularly to ensure maximum success.

The most important parameters of lactate performance diagnostics: 


  • Maximum oxygen uptake (VO2max)
  • Maximum lactate formation rate (VLamax)
  • Anaerobic threshold
  • Maximum fat oxidation (FatMax)
  • Carbohydrate consumption

Training planning with lactate performance diagnostics

Why does performance diagnostics with lactate make sense?

For most age group athletes, the time available to train for triathlon competitions is a limiting factor. Professional, social and family obligations limit triathlon training enormously. The time available for training should therefore be used as effectively as possible. In order for the set stimuli to have the desired effect, it is important to train in the right training areas in addition to the correct loading and unloading. If, for example, the training of the fat metabolism is permanently too intensive, no progress will be made and the performance will stagnate. The precious time does not lead to any success and frustration and disappointment set in.

In addition, training that is permanently too intense can quickly lead to overload symptoms and injuries. In order to achieve the maximum possible progress, knowledge of the physiology of one’s own body is therefore indispensable. With a lactate performance diagnosis, the physiological processes in the body can be highlighted more precisely and the triathlon training can be oriented and planned accordingly.

What makes a good lactate performance diagnostic?

Lactate performance diagnostics should determine the parameters mentioned above (maximum oxygen uptake, lactate formation rate, anaerobic threshold, FatMax and carbohydrate consumption). The mere determination of the anaerobic threshold and the derivation of training ranges on the basis of these is too subject to error. In addition to these parameters, clean execution and measurement accuracy are crucial. 

Lactate test at KickAss Sports

At KickAss Sports, lactate performance diagnostics are the basis for further triathlon training planning. Only on the basis of the individual metabolic profile we can design the training maximally effective and guarantee progress. In addition to lactate diagnostics, we offer remote diagnostics for home use with the Power Performance Decoder (PPD) from our partner Inscyd. In cycling as well as in running, all relevant parameters can be determined by means of independent testing from home. With the KickAss Basic and Individual subscription you get two PPD tests per year for free.

Summary lactate performance diagnostics in triathlon

Lactate performance diagnostics is one of the “game changers” in triathlon training planning and the way to make training maximally effective. Only with knowledge of the physiological parameters can the best possible progress be made in training and the desired goals be achieved. In lactate performance diagnostics, it is important to note that several parameters are determined and the training ranges are not determined based on the anaerobic threshold. The Power Performance Decoder (PPD) is an adequate alternative to lactate performance diagnostics to be able to determine the relevant parameters comfortably from home, without taking blood.

Questions & Answers


With the PPD you determine your individual physiological performance, determine your metabolic profile and get a detailed insight into the metabolic processes in your body. You will receive all results collected in a PDF file including an explanation via voice message from our coaches.

Maximum oxygen uptake (VO2max), maximum lactate formation rate (VLamax), anaerobic threshold, lactate build-up and breakdown, fat burning incl. FatMax, carbohydrate consumption, individual training zones. PPD 2.perform test (you will receive all information about the performance after booking) 3. send recorded data to KickAss Sports 4. receive complete physiological profile as written evaluation.

A central element in training planning at KickAss Sports is the metabolic profile. We design the training based on the athlete’s individual metabolic parameters. To do this, we take into account several physiological parameters. The INSCYD diagnostics provide us with the necessary values and allow for accurate and effective planning.

Optimally, you run the test on a 400m track. There you have the least disturbing factors and can determine the actual distance run very accurately. If you do not have access to a running track, the test can also be performed on a flat, preferably straight track.

The PPD is best taken towards the end of a relief week. This way you will be relatively refreshed for the test and can get the maximum out of it. During the 2 days of the test, you should also have few other stressors (job, social obligations, etc.) that influence your performance. In order to get comparable results, you should perform the test under the same conditions.

Plan 2 test days of about 60-75min each for the test.

Start your success story now.

Get started today with our individual plans.

4 Week Triathlon Plan by Philipp Seipp for free!

Train Smart. Have Fun. Read Newsletter

Don’t miss anything. Subscribe to our newsletter now.