Train Smart and Perform at Your Best in 2024!

Physiological sports performance testing was once only available to elite level sports people. Now, Smurf Endurance Sports is bringing performance testing to all athletes of Far North Queensland to help them maximise their training and racing.

Our lactate testing services identify your individualised training zones, identify your strengths and lesser-strengths, and use this information to assist athletes and coaches to identify what type of training is required to reach your full potential.

What is lactate testing?

Lactate Testing is one of the most accurate ways to determine your training zones for endurance sports such as cycling, running and triathlon. Establishing your thresholds is key to understanding your current capabilities, your physiological strengths and lesser-strengths, and your training zones.

Your muscles always produce lactate, even at rest. Lactate increases incrementally with exercise intensity. Our testing protocols detect these increases in lactate to identify your first threshold (i.e. aerobic threshold, lactate threshold 1, ventilatory threshold 1) and your second threshold (i.e. maximal lactate steady state, lactate threshold 2, anaerobic threshold, ventilatory threshold 2). This then enables us to identify your training zones and areas of strength and lesser-strength in your current physiology. This information helps you and your coach to better plan your training program to meet the demands of your sport and event.

What's involved?

This is an incremental exercise test starting at a low intensity and gradually increasing the intensity every 3-5 minutes until you reach exhaustion or a pre-agreed upon finishing point (at a minimum, we suggest reaching Threshold 2). Before the testing protocol, there is a long 15-20 minute low intensity warm up to engage your aerobic system. We will choose the appropriate ramp protocol based on your goals, sport and current capacity. Your heart rate, power output and/or pace, and lactate is recorded throughout the exercise test.

We currently offer cycling lactate testing (bring your own bike) and will soon also offer run (treadmill) testing.

Your appointment (including preparation, warm up, test protocol, warm down and initial analysis) will take about an hour.

What you get?

  • A detailed summary report with your results including heart rate and power/pace zones (we provide both 3 zone and 5 zone models), graphs and key performance data

  • Analysis of your results with advice for you and/or your coach on your current physiology and possible training methods

What should I bring/need to know?

CYCLING: Comfortable cycling clothing, your preferred bike, cycling shoes and socks, towel, drink bottle

RUN: Comfortable run clothing, run shoes and socks, towel, drink bottle

Prior to the test, you should be well rested by avoiding strenuous physical activity in the preceding 24 hours, be well hydrated, and motivated to exercise to a very high intensity. Try to avoid large meals in the 4 hours leading up to the test and no food in the 2 hours prior to your test (this minimises the energy contribution from glycolysis).


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