Our clinic is located in the Saint-Henri neighborhood of Montreal, easily accessible from downtown, the South Shore, or Laval.
The lactate test (also called the lactate threshold test) is designed to determine the point at which your body starts accumulating lactic acid faster than it can clear it. In practice, small blood samples are taken from your fingertip at different intensities to measure lactate levels and identify your lactate threshold — the highest effort level you can sustain over time without excessive fatigue.
This threshold is essential for determining your training zones: below it, you’re training aerobically and comfortably; above it, you’re in an anaerobic zone that’s harder to maintain. Knowing your threshold helps you train smarter, improve endurance, and delay fatigue.
The VO2max test measures the maximum amount of oxygen your body can use during intense exercise. It’s a key indicator of cardiovascular fitness. The higher your oxygen consumption, the more effort your body can sustain. During the test, you wear a mask connected to a machine that analyzes your breathing while running or cycling. Intensity increases gradually until exhaustion.
This test isn’t just for endurance athletes (runners, triathletes, cyclists). It’s also very useful for power sports like hockey, football, CrossFit, or combat sports. By better understanding your aerobic profile, you can tailor your training to improve recovery, push your limits, and avoid overtraining. The VO2max test provides precise data to help build an effective training plan for any sport.
Understanding how your body responds to exercise is the foundation for making progress without injury. These tests help you make informed decisions, whether you’re preparing for a competition or simply looking to structure your training more effectively.
Targeted assessment to tailor your training effectively.
Measure your VO2max to better target your training.
Comprehensive analysis to better understand your effort zones.
Structured plan to turn your data into action.
Whether you’re a seasoned athlete, a casual runner, a weekend cyclist, or just starting your fitness journey, the lactate and/or VO2max test can help you.
For endurance sports, these tests are done on a treadmill, a bike, or both (for triathletes). The intensity increases in stages every 3 minutes until you reach your limit. You wear a metabolic mask that measures your real-time breathing – this is the VO2max test.
At the same time, we perform small finger pricks to collect a drop of blood at each stage. This allows us to measure your blood lactate level – a substance produced by your muscles during intense exercise. Lactate is a key biomarker of your aerobic capacity.
The goal is to push your body to its limit in order to collect critical data, such as:
Your tolerance to high-intensity effort (through lactate levels)
Your recovery capacity (how quickly your body clears waste products)
Your actual VO2max
Your personalized training zones, based on how your body responds to effort
Your ventilatory thresholds — the points where your breathing pattern changes, indicating rising fatigue. These thresholds are key to training effectively without overexertion.
For power sports like hockey, CrossFit, sprinting, or combat sports, the testing protocol is different from endurance testing but just as precise.
After a warm-up, we start with a baseline blood sample using a finger prick. Then, you perform a very short but intense effort — about 20 seconds — to quickly raise your heart rate and effort level. Immediately afterward, we take a second lactate measurement. You then go into a 20-minute passive recovery period. Additional blood samples are collected to track how well your body clears the lactate.
Meanwhile, you wear a metabolic mask to measure your breathing in real time. This gives us your true VO2max — the maximum amount of oxygen your body can use during intense effort. A higher VO2max means better aerobic capacity, which is especially useful in power sports where fast recovery between efforts is essential.
This combined protocol gives you accurate insights into:
Your tolerance to high-intensity effort (through lactate levels)
Your recovery capacity (how efficiently your body eliminates waste)
Your actual VO2max
Your personalized training zones, based on your physiological response to effort
These results help you plan smarter workouts, adjust rest times, and optimize performance — without pushing past your limits.
Avoid large meals 2 to 3 hours before your test. It’s also recommended to stay away from caffeine (coffee, tea, energy drinks) for at least 4 hours beforehand, as it can artificially increase your heart rate and affect the results. Arrive well-rested, wearing comfortable clothes, and ready to give your best effort.
The tests are tailored to your level. The effort increases progressively—you go as far as you can. Beginners will stop sooner than athletes, but everyone gets useful, personalized data. Most of the test is done at moderate intensity before reaching your max, so it’s achievable regardless of your fitness level.
The VO2max test measures how much oxygen your body can use during intense effort. It helps define training zones based on your breathing. The lactate test measures the buildup of lactic acid in your blood as intensity increases (the “burn” you feel in your muscles). Together, these tests give a complete picture of your fitness level and help fine-tune your training.
Understanding how your body reacts to effort is key to improving safely. These tests give you the tools to make smart training decisions—whether you’re preparing for a race or just want to train more efficiently.
Both tests are done at the same time. Plan for about 60 minutes on site. The active portion (including warm-up and cooldown) lasts 20–30 minutes. After the test, our exercise physiologist will review your data and provide a personalized report—including your lactate curve, heart rate zones, and more. You’ll leave with a written summary and practical training recommendations.
Not at all. While the test requires you to reach your physical limit, it’s short and done in a safe, supervised setting. Blood samples are taken via small finger pricks, which are very well tolerated.
Once per year is enough for most people. It’s also useful to retest at the start of a new training season, mid-season, or before a major competition.
Yes. The test is always adapted to your main sport to ensure accurate results. Triathletes can even do both running and cycling tests if needed.
No. These are private services and are not reimbursed by health insurance.
Our clinic is located in the Saint-Henri neighborhood of Montreal, easily accessible from downtown, the South Shore, or Laval.
Yes. A beard can prevent the mask from sealing properly, which may affect the accuracy of the measurements. We recommend shaving before the test to ensure precise results.
A provincial-level cyclist, recreational runner, and former triathlete, Paul is passionate about sports—especially endurance disciplines.
Data analysis and custom training program design are his specialties. He’s your go-to expert for optimizing performance and helping you reach the next level.
With a strong background in kinesiology, hands-on experience with high-level athletes, and his own athletic journey, Paul brings the complete package.
Paul holds a graduate diploma (DESS) in kinesiology and a master’s degree in exercise science from the Université de Montréal.
He is currently pursuing a PhD focused on “Integrative modeling of physiological, aerodynamic, and mechanical parameters to optimize cycling performance.” In short: serious expertise.
He also holds a national certification in Olympic weightlifting (NCCP).
Paul competes at an elite level in cycling on the Quebec scene. You may have seen him climbing Camillien-Houde or riding around Circuit Gilles-Villeneuve. But he’s just as passionate about strength training—so you might also find him in the gym!
Always curious and driven to learn more, Paul is an avid reader of all things sport-related. He trains every day—non-negotiable. A more unique passion? South Korea. He’s a fan of the culture, cuisine, TV shows, and is even learning the language in his spare time.
Take your performance to the next level with a lactate test at NxtG PHYSIO. Get the precise data you need to reach your goals faster. Contact us today to book your personalized evaluation and bring a scientific edge to your training. We welcome athletes from all across Greater Montreal!