Training Science Podcast Lactate Testing, Zone 2, and Metabolic Flexibility with Stephan Nüsser and Prof Paul Laursen
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Jan 3, 2026 Stephan Nüsser, a performance physiologist and founder of SNDC in Germany, dives into the world of lactate testing and endurance training. He reveals how lactate can personalize training, defines true Zone 2 intensity, and discusses its physiological implications. Stephan emphasizes integrating carb-optimized nutrition with metabolic flexibility for optimal performance. He also shares insights on interval training, the critical role of lactate as a fuel and signaling molecule, and practical applications for athletes looking to boost their endurance and training outcomes.
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Three-Point Metabolic Profiling
- Combining three tests (max power/VO2 proxy, LT1/LT2, and VLAmax) creates a metabolic profile with three tuning knobs.
- Use these to prioritize training for sprinters (glycolytic power) or endurance athletes (higher threshold relative to max).
Progress To Longer VO2 Intervals
- Prefer slightly longer VO2-max intervals (90–120s) to stress breathing frequency and respiratory adaptations.
- Progress interval duration stepwise from 30/30s to 1–2 minute efforts across camps.
Define Zone 2 By First Lactate Bump
- Define Zone 2 as the first substantial lactate increase detected in long-step testing, often around ~1.0 mmol for pros.
- Use a rise of ~0.3–0.4 mmol in one step as a practical threshold to mark LT1 for prescribing fat-metabolism training.