VO2 + Lactate Run

Come rested and normally fuelled: no hard training for 24–48 hours, a normal light meal 2–3 hours before, well hydrated, no alcohol for 24 hours and caffeine kept to your usual routine.

• Important safety noteTell the test leader about any illness, injury, chest pain, dizziness, heart condition, pregnancy or medication before you start
• Important safety noteYou may slow down, pause or stop the test at any time, for any reason
• Important safety noteTell us in advance if you have a bleeding disorder, take blood thinners or have a latex allergy
• RequiredNo hard or unfamiliar training in the 24–48 hours before
• RequiredNo alcohol in the 24 hours before
• RequiredKeep carbohydrate intake normal in the 24 hours before — do not test on a low-carb or fasted day
• Strongly recommendedNormal carbohydrate-based meal 2–3 hours before — do not arrive fasted
• Strongly recommendedArrive well hydrated
• Strongly recommendedNo caffeine, pre-workout or stimulants in the 3–4 hours before
• Strongly recommendedNo hand cream on the day, so fingertip blood sampling is clean
• OptionalKeep the time of day, sleep and nutrition similar between repeat tests

Food

Eat a normal meal 2–3 hours before, based on carbohydrate and low in fat and fibre. Do not arrive fasted and do not eat a large meal in the 2 hours before the test.

Hydration

Arrive well hydrated. Drink water steadily through the day; bring a bottle for the session.

Exercise

No hard, long or unfamiliar training in the 24–48 hours before. Easy movement the day before is fine. Residual fatigue lowers your peak values and shifts your thresholds, so a tired test gives you training zones that are too easy.

Caffeine / stimulants

Keep caffeine to your normal routine and avoid it in the 3–4 hours before the test. Do not use pre-workout or other stimulants. Record what you had, so repeat tests can be compared fairly.

Alcohol

No alcohol in the 24 hours before the test.

Medication

Take your prescribed medication as normal. Tell the test leader what you have taken and when, as some medication (for example beta-blockers, asthma inhalers, antihistamines) changes heart rate or breathing and must be recorded with your results. Do not change or stop medication for a test.

Clothing

Running kit and road running shoes. The lab is warm — dress as you would for a hard indoor session.

Arrival

Arrive 10 minutes early so we can weigh you, fit the mask and heart-rate strap and go through the protocol with you calmly.

Other

Lactate values are sensitive to nutrition and training load: a low-carbohydrate day or a hard session beforehand shifts your whole curve and would give you the wrong training zones. Keep your carbohydrate intake normal in the 24 hours before. Cancellation and rescheduling: cancel free of charge with more than 72 hours' notice (full refund). Reschedule free of charge with more than 48 hours' notice. Inside 48 hours the appointment is treated as a late cancellation and the fee is not refundable, because the lab slot, technician and consumables are reserved for you.

What to bring: Road running shoes you train in, running kit, a towel, a drinks bottle and your heart-rate monitor if you use one. Clean, dry hands help the blood sampling — please do not apply hand cream on the day.