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Training science

Cycling step-test protocol: determine LT1 and LT2 in watts

KH
Kristian Hoffmann
Founder, LactateThreshold
6 min read

Cycling step tests are easy to control because watts can be held consistently on an ergometer or smart trainer.

Why this matters

A clean watt protocol creates a curve that can be interpreted reliably across repeated tests.

What to record

For every useful lactate analysis, intensity and lactate must be linked clearly. Record pace or watts, mmol/L value, heart rate if available and the stage duration.

  • Pace or watts for each stage
  • Lactate in mmol/L
  • Optional heart rate and RPE
  • Test conditions such as heat, altitude, sleep and nutrition

Analyze cycling test

Analyze your step test for free: LT1, LT2, VLamax and 5 training zones are calculated immediately.

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How to interpret it

Look at the curve, not only at one value. LT1, LT2, VLamax and zones become more reliable when the protocol is repeatable and the curve shape is plausible.

  • Warm up 10-15 minutes
  • Use 20-30 W increments for most athletes
  • Measure lactate near the end of each stage
  • Stop once the threshold region is clearly passed

Practical next step

Use the same protocol for future tests and compare trends instead of overinterpreting one isolated result.

Start lactate test analysis directly

If you already have values, go to the central analysis page or start the demo with example data.

Start demo PDF protocol

Why you can trust the analysis

LactateThreshold does not turn measurements into false precision. The app shows the curve, method comparison, plausible thresholds and the limits of your test protocol transparently.

Read methodologyDisclaimer
Method comparison instead of a single black-box value
Clear separation of LT1, LT2, VLamax and training zones
Limits of self-testing are stated openly
Training guidance, not a medical diagnosis

Frequently asked questions

Can I use my own lactate values?+
Yes. Enter pace or watts and lactate values from each stage. The app calculates the curve, thresholds and zones.
Do I need a lab?+
No lab is required for the software analysis if your measurements are clean. Medical diagnostics are a separate use case.
Which meters work?+
Any portable meter that reports mmol/L values can be used, including Lactate Pro 2, Lactate Plus, Lactate Scout and Lactate Express.

Analyze cycling test

Start directly with the demo, no account required.

Analyze cycling test

Read next

Analyze lactate values: from measurements to training zones

A single lactate value means little without intensity. The curve across stages is what creates useful thresholds.

7 min

FTP vs. lactate threshold: what is the difference?

FTP estimates performance from a maximal effort. Lactate threshold measures metabolic response across increasing intensity.

5 min

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