Aerobic & Lactate Threshold Testing- Various questions

Hello and welcome!
Key questions you’re asking and I can shed light on some but not all…
Personally, I found the indoor treadmill test to be easier to do. More ability to control variables.

Treadmill test = 10% grade
And in case you haven’t already seen the below articles:

Indoor Treadmill AeT test – https://uphillathlete.com/8-diy-steps-to-figure-out-your-aerobic-threshold-indoor/

Outdoor AeT test – https://uphillathlete.com/step-by-step-diy-guide-to-determine-your-aerobic-threshold-outdoors/

Hello,
I think the treadmill will be more accurate for both tests.
I would choose to test with the lactate meter if you have one available.
You are correct, set the incline on the treadmill to 5%.
When I tested my AeT I didn’t rest between the lactate tests.
I would use heart rate instead of pace to note when you reach your AeT. Start with a heart rate at 110-115, slowly increase the pace of the treadmill after each lactate test so that your heart rate increases by around 5 bpm.

I hope this helps,
Jon

What is your opinion on the treadmill test vs the outdoor?

Treadmill FTW. I’ve done lots of tests both outdoors and indoors. Now, I would never do an outdoor step test. They just aren’t accurate nor precise.

How moderate must the incline be for the outdoor test?

I would test in the most sport-specific way possible.

* For climbing and skimo, I would use a grade of 25% (if you can find a Woodway 4Front). Otherwise, most treadmills will go to 15%. (A NordicTrack incline trainer could work in theory, but speeds are inconsistent at steep angles. The speed won’t match the display, usually on the high side.)
* For mountain running, maybe 10-15% would work if your objective runs in those angles.
* Around 5%, you’ll be running rather than walking/hiking (like in steep terrain), so it’ll be less specific. But if that’s all you have access to, use that.

Also shall i note the pace at which the Aet is reached for a future reference? ( so i know whether i’m improving or not)

On a treadmill, yes, always. On an outdoor course, meh. The variations in GPS-generated speed and variations in terrain will make pace comparisons tricky to impossible.

Also if i perform the test on the treadmill how long do i have wait or recover after each stage ?

Start the next stage right after you take a sample.

All the above comments are right on. Its great to have so much participation in the forums. As for gradient of the test: As Scott Semple says use a grade that is as sport specific as possible. For mountain running I’d say 10-15% will work fine. Make the steps in speed small enough so that they only elicit less than 10bpm jump in HR. The finer these steps more accurately you’ll be able to find your 2mMol/L spot.

Scott

Hey Sam,
If you haven’t already I’d reference the article Terry linked above. It gives a good explanation of an indoor treadmill AeT test.

I think if you can’t speak in full sentences without sucking air you’re beyond a conversational pace. This might be on the conservative side but will ensure you don’t set your AeT too high.

I don’t think the MAF method would set your AeT too high, it’s based on an average and if you’re running ultras and such you’re probably above that average. The problem is it won’t account for increases in your AeT as you train.

We’ll see what the experts, which I am definitely not, say on this topic.
Cheers,
Jon

One thing about nose breathing: We’ve moved away from it. We’re using a heart rate drift test instead.

With well-trained athletes, nose breathing is a reliable indicator of aerobic threshold. But with athletes that have overdone high-intensity training (Crossfit, et al), they can nose breathe well above their aerobic threshold.

The drift test is more reliable.