A step test is a standardized incremental protocol for determining lactate thresholds. Intensity increases in defined stages and lactate is measured at the end of each stage.
It provides LT1, LT2, VLamax context, training zones and pacing information in a reproducible way.
Start easy, increase by about 20-30 W every 3-5 minutes, and measure lactate at the end of each stage.
Use a treadmill or flat course, increase pace gradually and keep conditions as constant as possible.
Test rested, use consistent timing, stay hydrated and use fresh strips with a calibrated meter.
Calculate step test yourself — free
With LactateThreshold you calculate step test directly from your step-test data.
Start demoUsually 45-75 minutes including warm-up and 6-8 stages.
Any portable meter that reports mmol/L values can work.
Two to three times per year is a practical rhythm for most athletes.
Yes, if you can follow the protocol and take clean measurements.
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