Two kinds of tests come up in almost every conversation about training zones: the lactate test and the power test. Both tell your coach where you are. But they are not equally useful for every rider, and the most expensive option is not automatically the best one.
What is a lactate test?
A lactate test measures the concentration of lactate in a tiny drop of blood – from a micro-prick in the fingertip or earlobe – taken at the end of each step of a test with gradually increasing power. It shows the point where your body starts to produce lactate faster than it can clear it. A coach uses those points to set training zones.
Most protocols follow the same idea: steps of about 3–5 minutes, power rising by 20–40 W per step, a blood sample at the end of each step, until exhaustion or until lactate rises clearly above threshold.
Why it is not always the best choice for amateurs
"I'm not a big fan of lactate testing if you are not a pro rider. To be useful, you need to test too many times, and that is not the best option for amateur riders." – Carlos Cobos Márquez, coach at Portcycling Performance Camps, Movistar Gravel Squad
A single lactate test is a snapshot. Its real value comes from repeating it regularly under the same conditions and comparing the curves over the season – which is exactly what professional teams do, and what most amateurs can't.
The alternative: a power profile
A power profile is a set of short all-out efforts, each measured with a power meter. The numbers are your best average power over a fixed time:
- P1 – your power for 1 minute, full gas
- P5 – your power for 5 minutes
- P12 – your power for 12 minutes
- P20 – your power for 20 minutes
Which durations to use depends on the rider. For amateurs, Carlos typically uses P1, P3–4 and P10–12; for stronger riders, P1, P5 and P20.
"I prefer three tests, like P1, P5 and P12. With this data you can get a 100% real view of the rider's state." – Carlos Cobos Márquez
Together, the short, medium and longer efforts show your sprint and anaerobic capacity, your VO2max power and your threshold – the whole picture, in one session, on your own bike.
Lactate test vs power profile
| Lactate test | Power profile (P1, P5, P12) | |
|---|---|---|
| What it measures | blood lactate at stepped workloads | your best power over 1, 5 and 12 minutes |
| Equipment | power meter or ergometer + lactate analyser | a power meter |
| Where | lab, trainer, or on the road with a coach | on the road or on a trainer |
| How often to be useful | many times a season | start of the season and before key races |
| Typical price | around €150–200 | around €100–150 |
| Best for | professional riders with regular testing | amateurs who want clear, comparable numbers |
Prices are typical guide prices for a test with a coach, as given by our coaching team.
When to test
- At the start of the season – especially if you don't have any reference numbers yet, or if you are a new rider for your coach.
- Before an important race – if your power profile hasn't been updated recently.
You don't need to test every month. Two good tests in the right places are worth more than many rushed ones.
Treat a test day like a race day
"A test day is like a race day, so you must do the same." – Carlos Cobos Márquez
- Rest or ride easy the day before.
- Eat as you would before a race – never test hungry.
- Arrive hydrated, on your usual bike and position.
- Warm up properly, the way you would for a race.
- Use the same conditions each time you test, so the results can be compared.
If the result is lower than you hoped
"If the test shows a lower result, don't worry. Preparation isn't maths – there are a lot of variables to analyse. The most important thing is that you believe in the process." – Carlos Cobos Márquez
Sleep, stress, work, the weather and the time of day all change a test result. One number is a data point, not a verdict.
Testing on our camps
A power profile test is part of every Portcycling camp, so your coach sets your zones on real numbers from day one:
- Open The Season · Calpe, January 2027 – a baseline power profile test (P1, P5, P12) on day 2, then a plan and race calendar built on your numbers.
- Close The Gap · Calpe, October 9–15, 2027 – two test days: a baseline at the start and a VO2max session later in the week.
- Altitude Road Camp · Sierra Nevada, May 17–31, 2027 – a power profile test at the start and at the end of the block, so you can see how altitude has changed your numbers.
Want to know where to put tests in your year? Read how to plan your cycling season.
FAQ
Do amateur cyclists need a lactate test?
What is P1, P5 and P12 in cycling?
How often should I test my power profile?
How much does a lactate test cost?
Does a lactate test hurt?
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