1. Use of Lactate Tests to Guide Training
Genadijus Sokolovas, Ph.D.,
Global Sport Technology, Inc

2. What is Lactate?
Lactic acid is a by-product of anaerobic glycolysis, which takes place in muscle cells during the high-intensity exercise (non-oxidative way)
The higher exercise intensity, the more lactate is produced
Normally, sprinters have higher peak lactates than distance athletes

3. Why to Test Lactate?
There are thousands studies and publications showing that lactate is a reliable parameter to monitor training condition, long-term adaptation, and fatigue.
It has been shown that lactate has very high correlation with exercise intensity (swim speed)

4. Lactate vs Swimming Intensity

5. Hard Swimming O2 deficit High Intensity Swimming (1-3 min swim)
Lactic Acid (Lactate), H+, Pi, AMP, ADP
Acid Environment, lower pH
Decreased Muscles Contraction Ability, Inhibited Enzymes’ Activity
Decreased Swimming Velocity

6. Lactate Testing Lactate Peak (La max) Lactate Clearance
Lactate – Swimming Intensity

7. LACTATE PEAK
Lactate peak has direct correlation with the amount of fast twitch muscle fibers and anaerobic power
Since sprinters have more fast twitch muscle fibers, they have higher lactate peaks than middle distance or distance swimmers

8. LACTATE PEAK AFTER RACES
Average lactate peaks after the races on various distances (men)
Distance, meters
50 FR
100 FR
200 FR
400 FR
1500 FR
10 KM
Lactate Peak, mmol/l
7.2 ± 1.1
12.3 ±3.1
11.4 ±2.0
10.3 ± 2.7
7.3 ± 1.3
3.6 ± 1.4

9. © Global Sport Technology, Inc
RATIOS BETWEEN TIMES
Sprinters have a higher speed reserve and a lower relative endurance:
Swimmer 1 Swimmer 2
Best Time on : :55.00
Best Time on : :02.10
Times in Seconds 54.5, sec 55.0, sec
Calculation / /55.0
Ratio 200/
© Global Sport Technology, Inc

10. RE IN TOP FEMALE FREESTYLE SWIMMERS
Main Distance
Ratio 1
Ratio 2 50
100/50 = ± 0.025
100
100/50 = ± 0.032
200/100 = ± 0.027
200
200/100 = ± 0.016
400/200 = ± 0.017
400
400/200 = ± 0.024
800/400 = ± 0.013
800
800/400 = ± 0.009

11. RE IN TOP MALE FREESTYLE SWIMMERS
Main Distance
Ratio 1
Ratio 2 50
100/50 = ± 0.033
100
100/50 = ± 0.020
200/100 = ± 0.03
200
200/100 = ± 0.021
400/200 = ± 0.023
400
400/200 = ± 0.032
1500/400= ±0.030
1500
1500/400= ±0.036

13. Gender Difference in Lactate Peaks
The highest lactate peak recorded in our database is 18.2 mmol/l for a women and a men
Based on our database and various studies, men have slightly higher lactate peaks than women
Most likely, the difference between men and women is due to the difference in muscle mass and amount of fast twitch muscle fibers

14. Swimming vs Other Sports
Swimmers have 15-20% lower peak lactates in comparison with other land-based sports (running, cycling, etc.)
It has been attributed to the horizontal body position (easier for heart to circulate blood) and “softer” impact on the muscles
Working on land swimmers can reach higher peak lactates, than swimming

15. Lactate Peaks and HRs in Swimming, Cycling, and Running
Sport
Lactate
Heart Rate
Swimming
13.9 ± 1.6
181 ± 12
Cycling
16.6 ± 4.0
191 ± 7
Running
17.0 ± 2.7
183 ± 13

16. Testing Lactate Peak
Lactate can be tested after racing various distances as well as swimming sets in practices
It can be useful monitoring athlete’s effort in a swimming set and the use of energy system
The closer lactate value to the individual peak, the more anaerobic energy system is involved

17. Changes of Lactate Peak During a Season
Taper – low volume, high intensity
High total (aerobic) workload volume

18. Low Lactate Peak
Low lactate peak relative to the individual maximum may be attributed to these factors:
A swimmer was tired and couldn’t swim faster
A swimmers wasn’t tired, but has improved his aerobic conditioning
Swimmer’s glycogen sources are low

19. Low Lactate Peak
A tired swimmer with a low lactate peak needs more rest, lower anaerobic volumes, and additional carbohydrate supplementation
A not tired swimmer with a low lactate peak may continue training according to the plan

20. High Lactate Peak
High lactate peak relative to the individual maximum may be attributed to these factors:
A swimmer isn’t tired and can swim fast short distances
Swimmer’s anaerobic conditioning is high, but aerobic conditioning may be lower
A swimmer has enough glycogen stores

21. High Lactate Peak
If a swimmer has high lactate peak during aerobic training phase, it indicates that this training didn’t work well. You may consider to change training volumes and intensities.
If a swimmer has high lactate peak during the taper, everything looks good and there is no need in changing the training plan or additional carbohydrate supplementation

22. Lactate Clearance
Lactate Clearance shows rate of removal of lactate from the blood. Usually the faster lactate clearance the lower level of fatigue and the higher aerobic working capacity in athletes.
Swimmers with higher aerobic conditioning (distance swimmers) have faster lactate clearance.

23. Lactate Clearance Three major pathways of lactate clearance:
Converting lactate to glycogen in the muscles
Lactate uptake by the liver and kidneys with formation of glucose and glycogen
Oxidation in various tissues, mainly skeletal muscles and heart

24. Lactate Clearance

25. Lactate Clearance and Age
Distance swimmers have faster lactate clearance than sprinters.
Normally, younger swimmers have faster lactate clearance due to sensitive periods of aerobic development in long-term training as well as shortage of anaerobic enzymes.

26. Fast Lactate Clearance
If a swimmer has fast lactate clearance relative to his/her individual norms, it may be associated with the following:
Swimmer’s aerobic conditioning is good
A swimmer isn’t tired or overtrained
A swimmer is ready to increase intensity in training
Coaches should expect fast lactate clearance in the middle of the season, when aerobic volumes are high.

27. Slow Lactate Clearance
If a swimmer has slow lactate clearance relative to his/her individual norms, it may be associated with the following:
Swimmer’s aerobic conditioning is low
A swimmer may be tired or overtrained
A swimmer needs to reduce intensity in training
Coaches should expect slower lactate clearance in the beginning and end of the season, when aerobic volumes are low. Distance swimmers should still clear lactate fast at the end of the season.

28. TOTAL TIME OF RECOVERY
Total Time of Recovery may be evaluated as a rate of lactate removal or the time it takes to remove the lactate from the bloodstream.
As we developed Lactate Clearance database, we introduced a new method to evaluate the Lactate Clearance rate based on the time it took to reach 2 mmol/l of lactate in the blood (Total Time of Recovery)

29. TOTAL TIME OF RECOVERY AND FATIGUE
Swimming multiple events at a swim meet may increase the Total Time of Recovery.
By swimming several races in one session, swimmers don’t have enough time to replenish muscles glycogen.
Lower amounts of glycogen will lead to lower peak lactates, which ultimately may affect the Total Time of Recovery.
It is important to begin the replenishment process immediately after a race or high-intensity set in practice.

30. Low/High Cost of Performances

31. Low/High Cost of Performances

32. Use of Low/High Cost of Performances Chart
If the individual performance is in a Low Cost Zone, athletes can maintain higher training stress during the re-taper.
Sprinters can do more anaerobic and sprint sets
Middle distance and distance swimmers can do more anaerobic and aerobic sets
If the individual performance is in a High Cost Zone, athletes should focus more on aerobic work and recovery during the re-taper.

33. Lactate – Swimming Intensity
Lactate Threshold

34. Lactate – Swimming Intensity
Deterioration of Working Capacity
Improvement of Working Capacity

35. Lactate/Heart Rate Profile
Swimming
Recovery
Heart Rate
SP1-2
ILT
EN2-3
EN1
REC

36. Energy Zones
US coaches are using from five to seven energy zones (categories):
REC – recovery, color – white
EN1 – aerobic swim, color – pink
EN2 – threshold swim, color – red
EN3 – VO2 max, color – blue
SP1 – lactate tolerance, color – purple
SP2 – lactate peak, color – green
SP3 – alactate speed/power, color – gold

37. REC Energy Zone Heart Rate – up to 120 bpm (<60% of max)
Lactate – 0-2 mmol/l
Work/Rest – any combination
Training Effect – recovery, drills, and warm up
Examples of Sets:
Various duration of sets, drills, easy swim, warm up and cool down

38. Examples of Sets in REC Any duration of set at easy pace
3 x 200 :30s, 2 x 400 : 20s, 6 x 100, etc.

39. EN1 Energy Zone Heart Rate – 120-140 bpm (60-70% of max)
Lactate – 2-4 mmol/l
Work/Rest – sec rest
Training Effect – increase in stroke volume, capillary density, fat metabolism, distance per stroke
Duration of Sets – 15 min or longer

40. Examples of Sets in EN1 3 x 500 :30s, 4 x 400 :60s, 6 x 300 :30s
2 x ( :30s) :90s
15 x 200 :30s
2 x (3 x 300 :30s + 3 x 200 :20s) :90s
2 x 1500 :90s, etc.

41. EN2 Energy Zone Heart Rate – 140-160 bpm (70-85% of max)
Lactate – 4-6 mmol/l
Work/Rest – sec rest
Training Effect – enhances steady state where lactate is removed or “used” as fast as it’s produced, improves technique at higher speeds
Duration of Sets – 8-15 min

42. Examples of Sets in EN2 400 + 300 + 200 :30s
2 x 450 :30s, 3 x 300 :60s, 6 x 200 :30s
5 x 200 : s
:30s
4 x 300 : s, 8 x 150 :30s
2 x ( :30s) :90s
7 x 200 : s
:30s
:30s, etc.

43. EN3 Energy Zone Heart Rate – 160 bpm to max (85-100% of max)
Lactate – 6-8 mmol/l
Work/Rest – 30 sec rest to 1:1 ratio
Training Effect – max VO2 uptake and delivery to the working muscles, efficiency of swim stroke
Duration of Sets – 4-8 min

44. Examples of Sets in EN3 10 x 50 :15s 50 + 100 + 200 + 100 + 50 :30s
:60s, 3 x 200 :60s
2 x 200 :60s + 2 x 100 :30s
:60s
4 x 150 : s
:30s
4 x 200 : s, etc.

45. SP1 Energy Zone Heart Rate – individual max (100% of max)
Lactate – 8 mmol/l and higher
Work/Rest – 1:1 to 1:2 ratio
Training Effect – improves delivery energy through the anaerobic energy pathway, buffering capacity of the working muscles, lactate tolerance, racing technique
Duration of Sets – 3-4 min

46. Examples of Sets in SP1 2 x 100 :30s + 2 x 50 :15s, 6 x 50 :20s
100 :30s + 2 x 50 :15s + 4 x (25 fast 25ez):5s
150 :10s :10s + 50
8 x 50 :60s, 4 x 100 :2min
200 :60s :30s + 2 x 50 :10s
2 x 200 :3min
8 x 50 : s, etc.

47. SP2 Energy Zone Heart Rate – individual max (100% of max)
Lactate – individual max
Work/Rest – 1:2 to 1:8 ratio
Training Effect – max lactate production, high peak lactate tolerance, racing technique
Duration of Sets – 1-3 min

48. Examples of Sets in SP2 2 x 50 :10s, 4 x 25 :5s 50 :15s + 2 x 25 :10s
2 x 50 from a dive :60s, 4 x 50 :30s
2 x 50 :10s + 4 x (25 fast 25 ez) :10s
2 x 100 :30s, 4 x 50 from a dive :60s
100 :10s + 2 x 50 :10s
4 x 50 : s
150 :90s :60s + 50
3 x 100 from a dive :3min, etc.

49. SP3 Energy Zone Heart Rate – low Lactate – low Work/Rest – 1:4 to 1:8
Training Effect – enhances the usage of creatine pool by working muscles
Duration of Sets – 0-15 sec

50. Examples of Sets in SP3 4 x (12.5 fast 12.5 ez) :30s, 2 x 25 :45s
4 turns :60s, 4 dives :90s
4 x (12.5 fast 37.5 ez) :30s 3 x (25 fast 25 ez) :30s
2 x 25 :60s + 2 x (12.5 fast 12.5 ez) :30s
6 x (12.5 fast 37.5 ez) :30s, etc.

51. THANK YOU FOR YOUR ATTENTION! QUESTIONS?