Performance Testing
Performance testing gives cyclists a clearer understanding of how the body responds to exercise. We use VO₂ and lactate analysis to identify the key markers that underpin endurance, threshold work, and sustainable race pace.
Most of us are used to training to zones. They are often based on FTP, heart rate, or an exertion scale. All of these are estimates and can vary depending on the test, pacing, and day-to-day condition. Research shows that FTP can differ significantly from physiological thresholds, with differences up to 50W in some cases when compared to more accurate performance testing.
Through performance testing, we can build your training around you rather than rough estimates. This allows you to target the right systems, manage fatigue more effectively, and structure your training with greater accuracy. Easy rides stay controlled, harder sessions become more purposeful, and your overall training becomes more consistent and significantly more effective.
VO₂
VO₂ testing shows how effectively your body can deliver and use oxygen as power increases. Physiologically, that means looking at the interaction between the lungs, heart, blood, and working muscles to understand how well your aerobic system is supporting performance. It gives insight not just into maximal aerobic capacity, but into how efficiently you are functioning across the full range of exercise intensities which matters as much in a four-hour ride as it does at race pace.
The most useful part of a VO₂ test comes from identifying your ventilatory thresholds. VT1 is the first noticeable shift in breathing, where ventilation begins to rise disproportionately to oxygen uptake and exercise starts to move away from easy aerobic work. VT2 marks a second, more pronounced change, where breathing becomes harder and sustainable duration drops significantly.
In practice, VO₂ testing helps show whether performance is being limited by aerobic capacity, poor efficiency, or an inability to sustain a high fraction of your aerobic potential. It can also reveal the oxygen cost of riding at submaximal power outputs, which is highly relevant when comparing riders who may produce similar power but at very different physiological cost.
Lactate
Lactate testing shows how your body responds to increasing workload and where the balance begins to shift between lactate production and clearance. As power rises, the level of lactate in the blood reflects how much stress the body is under and how well your aerobic system is keeping up with demand. This makes it one of the most useful tools for identifying meaningful training thresholds.
In lactate testing, we are often interested in LT1 and LT2. LT1 represents the first meaningful rise in blood lactate above baseline and is commonly associated with the upper boundary of steady aerobic work. LT2 marks the point where lactate begins to accumulate more rapidly, reflecting an intensity that becomes increasingly difficult to sustain for longer periods. For cyclists, these points help define where endurance riding ends, where threshold work begins, and where fatigue cost rises sharply.
In practical terms, lactate testing allows training zones to be built around your own metabolic response on the bike, rather than broad percentage estimates. This gives a much clearer target for how hard easy rides, tempo work, and threshold sessions should be.
Benefits
Many cyclists rely on FTP and basic training zones as a reference point. While useful, they only provide a rough guide. Performance testing gives you more accurate markers, helping you understand how hard different efforts actually are for your body and where your key training intensities should sit.
In practice, this makes training easier to control and more effective. Easy rides stay genuinely easy, allowing you to recover properly and build aerobic fitness without unnecessary fatigue. Harder sessions become more targeted, so you are working at the right intensity to drive improvement rather than just adding more effort.
Over time, this leads to more consistent training, better quality sessions, and improved fatigue management. You are no longer guessing or relying on broad estimates. Instead, you are training with a clear structure, a better understanding of your body, and a more direct link between the work you do and the progress you make.
FAQs
Can you test just one of VO₂ or lactate?
Yes. You can test either one on its own if you prefer. However, we recommend combining both. Each provides useful information, but together they give a much clearer picture of how your body is responding on the bike. This leads to more accurate training zones, better pacing, and more confidence that your sessions are targeting the right adaptations.
What happens during the test?
The test is completed on the bike using a progressive protocol, with power increasing in stages. During the session, respiratory data is collected through a mask and small blood lactate samples are taken at set points. This allows us to see how your body responds as intensity rises, identify key thresholds, and understand the demands of riding at different power outputs.
How hard is the test?
The test starts at a manageable intensity and builds gradually. Early stages should feel controlled, with effort increasing step by step. The final stages become more demanding, but the test is fully guided throughout. Most riders find it challenging but very manageable.
Do I need to go all-out?
Not in the way people often expect. The test needs to progress far enough to identify key markers, but much of the useful information comes before complete exhaustion. A hard finish can still be valuable for understanding your upper limits.
Is this only useful for elite cyclists?
No. In many ways, it is even more useful for time-limited cyclists. If you are balancing training around work, family and other commitments, testing helps make sure your sessions are targeted properly and your training matches your current fitness. Ultimately, this data is incredibly valuable to all athletes across multiple disciplines.
How should I prepare?
Arrive well hydrated, reasonably rested, and avoid heavy fatigue from a hard session the day before. Keep fueling and caffeine similar to your normal routine. The aim is to reflect a typical training day.
How often should I retest?
A single test will give you a clear set of training zones you can use for a period of training. If you are progressing, it is useful to retest so your zones stay aligned with your fitness. As a guide, every 8 to 16 weeks works well.
Can this help if my training has plateaued?
Yes. Testing is often useful when progress stalls. It can highlight whether your training intensities are off, whether sessions are targeting the right systems, or where your current limitation sits.
Is this useful if I am training for a sportive or long event rather than racing?
Yes. Testing is not just for racers. It is just as useful for long-distance events and personal goals, especially where pacing and efficient use of training time are important.
Can testing improve pacing?
Yes. Testing helps show which intensities are sustainable and which become costly too quickly. This is particularly useful for pacing climbs, time trials, and longer efforts, where getting the intensity right makes a big difference.