UC Davis Sports Performance Program

I recently visited the UC Davis Sports Performance Center in Sacramento, California (2805 J Street, Suite 300, Zip 95816, Phone:916-734-6805) to get tested for V02max and Lactate. The purpose of these tests is to evaluate your condition and determine your optimal training zones. Two tests which, theoretically, should give you the same results. VO2 Max Test evaluates the utilization of oxygen by your body. Lactate Test evaluates the accumulation of Lactic Acid in your blood. In my case, the results were identical for both tests.

The results break down the training zones by heart rate. Slow Endurance Zone gives the target heart-rate for recovery runs (easy 45 to 60 minute runs). Long Endurance Zone gives the target heart-rate range for Long Runs. Medium Endurance Zone gives the target heart-rate range for tempo runs. And Threshold Zone gives the target heart-rate range for interval training (with the associated target Interval Times also listed).

Here is how the results look like for the Lactate Test:
(Click on chart to enlarge)


And here is how it looks for the VO2 Max Test:
(Click on chart to enlarge)


Here is a chart on Lactate vs Speed and Heart Rate:
(Click on chart to enlarge)


Both tests, which include a mini physical, cost a total of $300+/-(combined). For the V02 Max, you'll be hooked up to a breathing apparatus while running on the treadmill for about 10 minutes (with the speed increasing about every minute). For the Lactate Test, they'll simply record your heart rate and analyze a corresponding drop of blood every 4 or 5 minutes while you run on a treadmill at increasing speeds.

It's well worth it, as it will help ensure that you are training at the correct intensity level for each type of run.