Stop guessing your running zones.
Find your red line — and make performance predictable.
VO₂Max + Lactate Testing + Critical Speed Analysis to reveal your LT1, LT2, and true training paces — without guesswork.
Lab Testing at Box Nutrition, Birmingham
Why most runners blow up at 3km
They don't know their LT1 — so easy runs become accidentally hard
They misjudge their LT2 — so tempo runs are too slow to adapt
They train too fast on easy days — accumulating fatigue without benefit
They train too slow on hard days — missing the stimulus that drives improvement
Their zones are based on formulas, not physiology — generic estimates, not their body
They've never found their red line — the boundary between control and chaos
Testing fixes this in one hour.
Replace guesswork with precision. Know exactly where your thresholds are — and train with confidence.
Why guessing doesn't work
See the difference between generic zones and true physiological testing
Garmin / Watch Zones
What most runners use
- ✗ Based on HR formulas (220 - age)
- ✗ Influenced by stress, sleep, caffeine
- ✗ No true LT1 or LT2 detection
- ✗ No Critical Speed (CS)
- ✗ No D' (anaerobic capacity)
- ✗ Zones drift day-to-day
Race Calculators
Strava, RUNNA, MyZone, etc.
- ~ Good for race predictions
- ✗ Bad for training decisions
- ✗ Doesn't account for your physiology
- ✗ Assumes average lactate curves
- ✗ Can't identify your limiter
- ✗ Generic, not personal
RPP Lab Testing
Your red line, measured
- ✓ LT1 & LT2 measured precisely
- ✓ CS, vVO₂max, D' calculated
- ✓ Pacing chart built for YOU
- ✓ Training recommendations included
- ✓ Red line analysis — your ceiling
- ✓ Personalised sessions to fix limiters
The difference? One hour of testing replaces months of guesswork.
Get 10% Off Your First Test
Enter your email and we'll send you an exclusive discount code
We respect your privacy. No spam, just your discount code.
Choose Your Testing Package
Three options to fit your goals and budget
Tier 1
VO₂Max Test Only
For runners who want a starting point
Includes:
- VO₂Max test
- Aerobic/anaerobic profile
- Max HR & training zone estimate
- Raw report delivered same day
Note: Must complete field time trials for accurate pacing zones
Perfect for:
- → First-time testers
- → DIY runners
- → Pre-race fitness check
Tier 2
The Performance Test
Full clarity + precise training zones
Includes:
- VO₂Max test
- Full lactate test
- Accurate LT1/LT2 thresholds
- Fat/carb crossover point
- Real training zones (Z1–Z5)
- Race-pace guidance
- Full report + recommendations
Note: Must complete a 6-minute time trial for pacing zones
Perfect for:
- → 5K–marathon athletes
- → HYROX & hybrid athletes
- → Anyone who wants real numbers
Tier 3
RPP Performance Club
4-month commitment
Results, not just numbers
Includes:
- Everything in Performance Test
- Monthly training block in RPP
- Full test interpretation + next steps
- Weekly coaching Q&A
- Priority test booking
- Members-only resources
- Retesting every 16 weeks included
Perfect for:
- → Serious runners
- → People training for a race
- → Anyone wanting structure & progress
Performance Test Gift Voucher
The ultimate gift for any runner. Buy now, book later — they choose when to test.
Includes everything in the Performance Test:
- VO₂Max + Full lactate test
- LT1/LT2 thresholds + training zones
- Full report + recommendations
How it works: After purchase, you'll receive a unique voucher code. The recipient emails info@boxnutrition.co.uk with the code to book their test session.
All tests conducted at Box Nutrition, Birmingham
What is VO₂Max & Lactate Testing?
VO₂Max Testing
VO₂Max measures your maximum oxygen uptake - the gold standard metric for aerobic fitness and endurance capacity.
- ✓ Identifies your aerobic ceiling and performance potential
- ✓ Determines optimal training intensities
- ✓ Tracks fitness improvements with objective data
Lactate Testing
Lactate threshold testing pinpoints exactly where your body shifts from aerobic to anaerobic metabolism.
- ✓ Reveals LT1 (aerobic) and LT2 (anaerobic) thresholds
- ✓ Eliminates guesswork - know your exact threshold pace
- ✓ Prevents overtraining and optimises recovery
Why This Matters
Most runners train by feel or outdated formulas (220 minus age). Lab testing gives you personalised, data-driven zones based on YOUR physiology - not generic estimates. Every training session becomes precisely calibrated for maximum gains.
How Lab Testing Benefits Athletes
For Runners
-
Marathon & Half Marathon Training:
Know exactly which pace builds endurance vs. which pace causes fatigue. Nail your race-day pacing strategy.
-
5K & 10K Speed:
Discover your VO₂max velocity for interval sessions. Target the exact intensity that develops top-end speed.
-
Injury Prevention:
Stop running too hard on easy days. Lab data ensures proper recovery while maintaining training consistency.
For HYROX Athletes
-
Pacing Between Stations:
Maintain optimal running intensity between workout stations without blowing up your lactate levels.
-
Repeatability & Recovery:
Train at the threshold where you can repeat high-intensity efforts lap after lap without degradation.
-
Hybrid Athlete Profiling:
Understand whether you need more aerobic base or anaerobic power for HYROX-specific demands.
What Athletes Say
Real reviews from Box Nutrition clients
Matthew Miller
Saw Jack for lactate threshold and VO2 max testing. Super knowledgeable and a great service!
Adam McCabe
My 1st visit was quite literally life changing. Jack clearly set out what I needed to do to improve my VO2 max and my health and it gave me the motivation for a complete lifestyle change.
Laura O'Mahony
Jack is genuinely interested in my journey. The VO2Max results will help me control my blood sugars whilst doing strenuous exercise, safe in the knowledge that it is all science based - no guessing!
Nicole Jackson
The session was fast paced and we were in and out in about an hour and a half. Jack talked to us the whole time, sharing some really interesting information. I have nearly 30 pages of information to go through!
The Testing Process
Pre-Test Preparation
Arrive well-hydrated and rested. Avoid intense training 24-48 hours before testing.
Incremental Protocol
Run on a treadmill with gradually increasing speed. Every 3-5 minutes, we measure oxygen uptake, heart rate, and blood lactate.
Reaching Maximum
The test continues until you reach voluntary exhaustion - this determines your true VO₂max. The entire test typically lasts 20-40 minutes.
Results Analysis
Receive a comprehensive report showing your VO₂max, lactate curve, threshold markers, and precise training zone recommendations.
What to Expect
- Duration: 60-90 minutes total
- Equipment: Treadmill, metabolic cart, heart rate monitor, lactate analyser
- Results: Detailed report delivered within 2 business days
Box Nutrition & Performance
Professional sports science testing facility in Birmingham, specialising in endurance athlete profiling and performance optimisation.
Address
Box Nutrition & Performance
Hastingwood Business Park
Birmingham, B24 9QR
Contact
Email: info@boxnutrition.co.uk
Phone: 07860 945336
Expert sports scientists and physiologists on-site
Testing Hours
By appointment only
Weekday and weekend slots available
Book Your Test
Ready to discover your true performance potential? Book a VO₂Max and lactate testing session at Box Nutrition.
📅 Book Testing Appointment💰 Investment
VO₂Max Testing: £125
VO₂Max + Lactate Testing: £175 (Recommended for complete profiling)
🎁 Run Pace Pal Members
Mention you're a Run Pace Pal user when booking - Box Nutrition may offer special pricing for our community!
Ready to Train Smarter?
Stop guessing your training zones. Get precise, lab-verified data that transforms how you train.
See More From Box Nutrition
