MOVEMENT MATTERS
Tel. 090 663 0009 Co. Roscommon F42 C902
Performance Profiling
Lacate Testing & Performance Profiling
Train with clarity, run with confidence
Understand why you fatigue, and how to train more effectively.
Using advanced lactate and metabolic profiling with INSCYD, we help runners understand how their body responds to pace, why fatigue occurs, and how to train more effectively without unnecessary mileage or guesswork.
Are you training consistently but your running pace is not improving?
Ever wondered why some paces feel disproportionately hard?
Do you fade in the final third of races despite good training?
This assessment is designed for recreational runners, club athletes, and competitive performers who want a clearer understanding of their physiology and a smarter, more sustainable approach to training.
Who is the test for?
Beginner / Recreational Runners
Set a clear starting point, and give you guidance on how to achieve your goal.
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Establish a true aerobic baseline before any training habits become entrenched — giving you a benchmark to measure every future improvement against.
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Identify your actual easy pace. The most common mistake new runners make is training too hard on recovery days. Your INSCYD data gives you a physiologically justified target, not a guess.
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Replace generic formulas with real data. Age-predicted heart rate zones are notoriously unreliable. Your zones are derived from your metabolism, measured on the day.
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Understand how your body fuels itself at different intensities — laying the groundwork for intelligent nutrition choices before ineffective habits form.
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Make progress visible and concrete. Transforms abstract training effort into objective physiological change.
Competitive / Club Runners
If you’re consistent but stuck at a plateau, this assessment will help to:
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Pinpoint the specific metabolic limiter behind a performance plateau — whether that's VO₂max ceiling, an elevated VLamax suppressing threshold, or a training programme that's simply misaligned with your physiology.
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Determine whether you need more volume or more intensity — not based on convention, but on what your metabolic profile actually demands.
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Quantify carbohydrate combustion at race pace and build a fuelling strategy that eliminates late-race fade — particularly critical at half marathon distance and beyond.
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Identify glycolytic dominance. A high VLamax is a powerful asset for 800m, but actively harmful for marathon performance. Knowing yours changes everything about how you train.
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Set training zones in paces with physiological justification — not percentages of a recent race time that may not reflect your current fitness.
Masters Runners
Experienced competitive, managing age, recovery, and long-term performance.
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Establish a true aerobic baseline before any training habits become entrenched — giving you a benchmark to measure every future improvement against.
-
Identify your actual easy pace. The most common mistake new runners make is training too hard on recovery days. Your INSCYD data gives you a physiologically justified target, not a guess.
-
Replace generic formulas with real data. Age-predicted heart rate zones are notoriously unreliable. Your zones are derived from your metabolism, measured on the day.
-
Understand how your body fuels itself at different intensities — laying the groundwork for intelligent nutrition choices before ineffective habits form.
-
Make progress visible and concrete. Retesting every 8–12 weeks transforms abstract training effort into objective physiological change.
The cost of your running pace
Most runners know what pace they are running. Very few know what that pace costs physiologically.
From a structured treadmill-based lactate assessment, we can determine:
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The fastest pace you can sustain aerobically
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How quickly lactate accumulates as speed increases
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Whether your limiter is aerobic capacity, efficiency, or anaerobic load
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How your body uses carbohydrate and fat at training and race paces
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Why certain intensities feel disproportionately hard or lead to late-race fade
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Rather than assigning generic “zones,” we identify what actually limits your performance and how to address it.
Why this matters for runners
Running performance depends on efficiency, durability, and appropriate intensity distribution.
This assessment allows us to:
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Prescribe training paces that target specific physiological adaptations
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Reduce unnecessary high-stress running that adds fatigue without benefit
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Improve performance while managing injury risk and tissue load
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Help you recover more consistently and train with clearer intent
For many runners, the data gained from the test is the missing link between working hard and making solid progress.
What does the test involve?
1. A Progressive Run Test
Adjusted to your current fitness level, run on a calibrated treadmill with speed increasing in 3 stages.
Finishing with a brief, higher-effort stage to assess your upper capacity.
2. Lactate Sampling
Small earlobe samples track how your body responds to pace and recovers.
3. Analysis with INSCYD
Your data will be analysed and used to identify your key physiological markers and performance limiters.
4. Results and guidance
A follow up video consultation will be scheduled. We will provide a clear explanation of your results. Practical training recommendations will be explained.
No more estimation, pure data driven training advice that you can apply immediately. Helping to optimise your training time.
If you want to understand why you run the way you do, how to improve it,
and make the most your training time.
Frequently asked questions
Who carries out the assessment
Our in house Physical Therapist / Sports Performance Consultant Stephen Fallon. He holds an MSc. in Sports performance, lectures in anatomy/physiology, biomechanics, and coaches with Roscommon A.C. Stephen has 25 years of clinical experience in dealing with......
Do I need medical clearance before I do this test?
Generally no. However, if you have any underlying medical conditions you can chat to us first before you book
Is this only for advanced runners?
No. This assessment is suitable for recreational, club, and competitive runners. If you train consistently and want clearer guidance on pacing, intensity, and progression, the insights are highly relevant regardless of your level.
Do I need a coach to benefit from this?
No. You will receive clear, practical guidance on how to apply the results to your own training. If you do work with a coach, we are happy to liaise with them to ensure the findings are integrated into your programme.
Is the test very hard?
The test is progressive, starting at an easy pace and building gradually. There is a short higher-effort stage at the end, but it is controlled and appropriate to your fitness level. You are always in control and can stop at any point.
How long does the assessment take?
The full assessment takes approximately 45- 60 minutes. This includes the treadmill test, two to three 3 min gradual efforts to establish an appropriate starting point for the test. Based on the 3 min lactate levels, you will perform three 6 min efforts with appropriate lactate recovery periods. Following recovery, a final brief effort will be performed.
What do I actually get from the test?
Given you will be fatigued following the assessment, a follow up video consultation will be scheduled. We will analyse, and discuss your results, so you have a clear understanding of what they mean. You will have a clear understanding of how your body responds to pace, what is limiting your performance, and how to adjust your training. This includes personalised training paces and practical recommendations which you can apply immediately.
Is the test painful or invasive?
The test involves small blood samples taken from your earlobe prior and post each stage. Most runners find this very manageable, and the discomfort is minimal.
Do I need to be in peak fitness to do the test?
No. The test reflects your current fitness, which is often when it is most useful. It can be done at the start of a training block, during a plateau, or when returning from injury.
Can this help reduce injury risk?
While the test does not diagnose injuries, it helps guide appropriate training intensity and load. This can reduce unnecessary stress and support more consistent, sustainable training over time.
How often should I repeat the test?
Repeat testing is optional and depends on your goals. Some runners choose to repeat it after a training block or before a key race to track progress and refine pacing.
What if I’m not familiar with this type of testing?
No prior experience is needed. Everything is explained clearly before, during, and after the test, so you understand both the process and how to use the results.