LT, Z2, & SU_Prepare | CT CHAMP Center

LT, Z2, & SU : Prepare for Your Test

Lactate Threshold (LT), Zone 2 (Z2), and Substrate Utilization (SU) testing involve progressive exercise, so following preparation guidelines is essential for reliable data and participant comfort. Each test uses the same stepwise graded protocol designed to systematically increase exercise intensity and capture physiological responses, while subtle data collection differs across protocols. Proper preparation ensures accurate results, optimal performance, and a safe testing experience.

Scroll through each tab to learn how to best prepare for your upcoming test!

Clothing & Equipment:

Wear comfortable athletic clothing suitable for treadmill or cycling exercise.
Wear appropriate running or cycling shoes if preferred.
Changing room and lockers available for convenience.
The CHAMP Center provides a treadmill or a stationary cycle ergometer with adjustable seat and handlebars to accommodate individual anthropometry.
Participants may bring their own pedals with advance notice.
Personal bikes or rowing machines can be used if client provided and approved in advance.

What to Expect During Testing:

Lactate Threshold (LT):

Your height and weight will be measured at the start of testing.
You will wear a fitted metabolic mask to measure oxygen and carbon dioxide exchange.
A high-precision Polar heart rate monitor will track cardiovascular responses.
RPE will be collected throughout each stage of the assessment.
Small blood samples will be collected via finger-prick safety lancet at set intervals to measure lactate levels.
Exercise intensity will increase gradually through progressive stages until LT1 & LT2 are identified or the participant can no longer maintain the required intensity.
Testing typically lasts 35-50 minutes, not including warm-up and cool-down.
Staff will provide continuous instruction, monitoring, and support throughout the test.

Zone 2 (Z2):

The same graded protocol and equipment for LT testing is used.
Exercise intensity increases gradually through progressive stages until LT1 is identified.
Testing typically lasts 20-30 minutes, not including warm-up and cool-down.

Substrate Utilization (SU):

The same graded protocol and equipment for LT and Z2 testing is used.
Finger-prick lactate sampling is not performed.
Exercise intensity will increase gradually through progressive stages until the body shifts toward predominant carbohydrate use or the participant can no longer maintain the required intensity.
Testing typically lasts 20-45 minutes, not including warm-up and cool-down.

LT, Z2, & SU: Prepare Page

LT, Z2, & SU : Prepare for Your Test

Exercise & Recovery:

Nutrition & Hydration:

Clothing & Equipment:

What to Expect During Testing:

Scheduling Considerations:

Considerations for Women:

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