What is the Mader Anaerobic Threshold Test?

The Mader Test is an incremental exercise test used to determine the Anaerobic Threshold using blood lactate measurements. Blood lactate concentration increases exponentially in relation to exercise intensity, and the point of rapid accumulation is often referred to as the anaerobic threshold. While calculating the true anaerobic threshold requires detailed analysis of the lactate/intensity curve, Mader (1976) proposed a simpler method using a fixed blood lactate level of 4 mmol/l as a general estimation point of the anaerobic threshold.

This 4 mmol/l threshold, sometimes called the onset of blood lactate accumulation (OBLA), provides a practical reference point for setting training intensities. The Mader method has been validated through decades of research and remains widely used in exercise physiology laboratories and by sports scientists worldwide.

How to Conduct the Mader Test

Test Purpose: To determine the anaerobic threshold using blood lactate levels.

Target Population: Endurance athletes including middle/long distance runners, cyclists, swimmers, triathletes, and rowers.

Equipment Required: Stopwatch, exercise apparatus (swimming pool, running track, treadmill, cycle or rowing ergometer), heart rate monitor, and equipment for blood lactate collection and analysis.

Pre-Test Preparation: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, and test conditions. Calibrate the ergometer and blood testing equipment. See more details of pre-test procedures.

Test Procedure: This test can be conducted on any equipment or during any exercise mode. Begin at an easy pace where lactate levels should be below 2 mmol/l. At pre-determined intervals, increase the workload/intensity. Continue each workload for three minutes to allow lactate levels to stabilize. At the end of each stage, capillary blood is collected from the fingertip or ear lobe, and the lactate levels are measured. Heart rate should also be recorded at the end of each stage. Continue increasing intensity until at least one reading exceeds 4 mmol/l, ideally reaching 6-8 mmol/l to ensure accurate threshold determination.

marathon runners

Runners use the anaerobic threshold to set training intensities

Results: Calculate the workload and heart rate which corresponds to 4.0 mmol/l blood lactate, and set training intensities accordingly. Training at or slightly below this threshold intensity optimizes endurance adaptations while minimizing excessive fatigue.

Accuracy: This test assumes that the anaerobic threshold occurs at a blood lactate level of 4.0 mmol/l. However, this is a general estimation and the actual deflection point can vary between 2-6 mmol/l depending on individual physiology and training status. Well-trained endurance athletes often have thresholds below 4 mmol/l, while less trained individuals may be higher.

Sport-Specific Applications

The Mader test can be adapted for various endurance sports, with specific protocols optimized for each discipline:

Running: Use a treadmill starting at approximately 8 km/h (5 mph), increasing by 1-2 km/h every 3 minutes. For elite runners, start at 10-12 km/h. Track testing can use distance-based stages (e.g., 800m repeats at progressively faster paces).

Cycling: Begin at 75-100 watts on a cycle ergometer, increasing by 25-50 watts per stage. Elite cyclists may start at 150-200 watts with 30-40 watt increments. Use power output as the primary workload metric.

Swimming: Conduct in a swimming pool using 200m repeats at progressively faster paces. Start at approximately 80% of race pace and decrease split time by 5-10 seconds per stage.

Rowing: Use a rowing ergometer starting at 150-180 watts (or split times around 2:15-2:30/500m), increasing by 20-30 watts per stage.

Understanding Your Results

Once you have calculated your threshold values, you can apply them to your training in several ways:

Threshold Heart Rate: Your heart rate at 4 mmol/l represents the upper boundary of sustainable aerobic exercise. Training at this heart rate develops your lactate clearance capacity and improves endurance performance.

Threshold Workload: Whether expressed as speed, pace, or power, this value represents your sustainable race pace for events lasting 30-60 minutes. Marathon and ultra-endurance paces are typically 10-15% below threshold.

Training Zones: Use your threshold heart rate to calculate training zones. Recovery training (Zone 1-2) should be well below threshold, tempo training (Zone 3) at 85-95% of threshold, and interval training (Zone 4-5) at or above threshold.

Frequently Asked Questions

What is the Mader 4 mmol/l lactate threshold?

The Mader threshold is a simplified method for determining anaerobic threshold using a fixed blood lactate concentration of 4 mmol/l. Proposed by Mader in 1976, this value represents the approximate point where lactate production exceeds clearance for most trained endurance athletes. It provides a practical reference for setting training intensities without requiring complex curve analysis.

How accurate is the 4 mmol/l threshold?

The 4 mmol/l threshold provides a general estimation that works well for trained endurance athletes. However, individual anaerobic thresholds can vary between 2-6 mmol/l depending on training status, muscle fiber composition, and sport specificity. Elite endurance athletes often have thresholds below 4 mmol/l, indicating superior lactate clearance capacity.

How many stages should I include in the Mader test?

A minimum of 3-4 stages is required, with 5-7 stages being optimal for accurate threshold determination. You need at least one measurement below and one above 4 mmol/l for valid interpolation. Each stage should last 3 minutes at a consistent workload to allow blood lactate to reach steady state.

What workload increments should I use?

For running, increase speed by 1-2 km/h (0.6-1.2 mph) per stage. For cycling, add 25-50 watts per stage. For swimming, reduce 100m pace by 5-10 seconds per stage. Start at an easy intensity where lactate is below 2 mmol/l and continue until reaching 6-8 mmol/l.

How do I use my threshold results for training?

Your threshold heart rate and pace define the upper boundary of Zone 3 (tempo) training. Training at or slightly below this intensity improves lactate clearance and endurance performance. Zone 4 intervals above threshold develop anaerobic capacity. Use Zone 2 (below threshold) for the majority of your training volume to build aerobic base.

How often should I repeat the Mader test?

Retest every 6-12 weeks during structured training periods to track fitness improvements. Your threshold typically increases with consistent endurance training, allowing you to work at higher intensities before lactate accumulation. Testing before and after a training block helps evaluate program effectiveness.

What equipment do I need for blood lactate testing?

You need a portable lactate analyzer (such as Lactate Pro 2 or Lactate Scout 4), corresponding test strips, sterile lancets for finger or earlobe blood sampling, alcohol swabs, cotton balls, and a heart rate monitor. The exercise can be performed on a treadmill, cycle ergometer, rowing machine, or in a swimming pool with accurate timing.

References

  1. Mader, A., Liesen, H., Heck, H., et al. (1976). "Zur Beurteilung der sportartspezifischen Ausdauerleistungsfähigkeit im Labor." Sportarzt und Sportmedizin, 27, 80-88.
  2. Mader, A., Heck, H., & Hollmann, W. (1978). "Evaluation of lactic acid anaerobic energy contribution by determination of post-exercise lactic acid concentration." Exercise Physiology, Vol. IV, pp. 187-200.
  3. Heck, H., Mader, A., Hess, G., et al. (1985). "Justification of the 4-mmol/l lactate threshold." International Journal of Sports Medicine, 6(3), 117-130.
  4. Faude, O., Kindermann, W., & Meyer, T. (2009). "Lactate threshold concepts: How valid are they?" Sports Medicine, 39(6), 469-490.
  5. Billat, V. L., Sirvent, P., Py, G., Koralsztein, J. P., & Mercier, J. (2003). "The concept of maximal lactate steady state: A bridge between biochemistry, physiology and sport science." Sports Medicine, 33(6), 407-426.
  6. Beneke, R., Leithäuser, R. M., & Ochentel, O. (2011). "Blood lactate diagnostics in exercise testing and training." International Journal of Sports Physiology and Performance, 6(1), 8-24.
  7. Weltman, A. (1995). "The Blood Lactate Response to Exercise." Current Issues in Exercise Science Series, Monograph 4. Human Kinetics.