A proper interpretation of a QLAC test combines several signals: the muscle oxygenation profile, training zone, running pace, perceived exertion (RPE), and post-exercise reoxygenation.
Training zone colors during the test
We recommend watching the training video on our YouTube channel. It demonstrates the gradual transition from low intensity (blue zone), through the green zone, to the yellow zone around the lactate threshold. The red zone appears after exceeding the lactate threshold. The exact transition point is individual—in the example, the yellow zone appeared at 13.5 km/h and the red zone at 15 km/h.
Do not treat these values as universal targets. Their purpose is to help you determine your own training ranges and track changes using a consistent testing protocol.
RPE: połącz dane z odczuciem
The 1–10 RPE scale lets you rate how hard the effort feels. Add an RPE marker after each stage or whenever you notice a significant change in perceived exertion. In the workout summary, you can then compare whether the perceived effort at a given pace and training zone changes over the following weeks.
What does reoxygenation mean?
After the test, the app calculates the reoxygenation value, which reflects the change in muscle oxygenation after exercise has stopped. In the video, the result was 6%. The presenter explains that, when comparing similar tests over time, an increase in this value—for example, to 8% or 10%—may indicate a positive adaptation.
Interpret reoxygenation mainly by comparing it across similar tests. Keep the protocol, conditions, and sensor placement consistent. A single result does not provide a complete assessment of your current form.
How to interpret the workout summary
- Minimum and maximum muscle oxygenation: Compare them across similar tests.
- Moment of zone transitions: sprawdź, przy jakiej intensywności pojawia się strefa około-progowa i wyższe strefy.
- RPE: Compare your perceived exertion with your pace and training zone.
- Reoksygenacja: obserwuj trend po kolejnych, podobnie wykonanych próbach.
Full video
Obejrzyj przykład interpretacji progresywnego testu biegowego ↗
