Pre-test instructions

Here is what to expect on the day, what to bring, and how to prepare so we can give you the most accurate possible read on your physiology.

Choose your test to see the right instructions:

Showing instructions for the Lactate Threshold test. Doing a different test? Tap its tab above.

Are you testing on the bike, treadmill or in the endless pool? Tap to switch:

Showing instructions for a bike test on the Wattbike. Testing on the treadmill instead? Tap Treadmill above.

Preparing for your test

  • Avoid strenuous exercise in the 24 hours before your test, a brisk walk at most. Strenuous exercise includes weight training (including upper body work) and fast running
  • Avoid carbohydrates and caffeine in the 3 hours before your test, both affect your data
  • You can train as normal afterwards

It is extremely important to follow these instructions. Not doing so will corrupt the data, and we want to give you precise information.

What to expect

  • Your appointment will last around 1hr in total
  • You will wear a chest strap for accurate heart rate monitoring throughout. The strap will feel wet when we fit it, we dampen it on purpose to improve conductivity and give a more accurate reading
  • The test takes place on a Wattbike, starting at a very easy intensity to warm you up gradually. Every 4 minutes the power increases by a small increment
  • We take a quick lactate reading at each interval. This involves a small pinprick to your earlobe or fingertip. It is brief and most people barely notice it, though the site may be slightly tender for a few hours afterwards. A small drop of blood is normal and nothing to worry about, just bear it in mind when choosing what to wear
  • If a blood sample is taken from your earlobe, a small bruise may appear. This usually fades within 48 hours
  • We keep going until you reach your maximum effort, but you can stop at any time and take water throughout. Pushing to your limit gives us the most accurate picture of your physiology
  • Afterwards we will analyse your results and send you a full report

What to bring

  • Your usual cycling shoes and pedals. Otherwise our Wattbike has standard toe cages which can be used with any trainers
  • Clothes you are happy to cycle hard in (bear in mind that small droplets of blood can end up on them due to mixing with sweat)
  • Water and a small towel if you would like one
  • Remove any earrings or ear piercings from earlobes beforehand if possible, as we will need to use the earlobe for your lactate sample

Medical conditions

If you indicated any medical conditions on your health questionnaire, we may reach out before your appointment to make sure we can facilitate a safe and effective test.

Health questionnaire

The link to your personal pre-test questionnaire is in your booking confirmation email. Please fill it in before you arrive so we can tailor the session and report to you.

Any questions, just reply to your confirmation email or write to hello@fitnesscheck.co.uk.