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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From BMX Kid To Motocross Pro
- Stephan Nüsser recounted his youth as a committed BMX racer and later a professional motocross rider.
- Those early years and injuries steered him into sports science and performance work.
Motocross Is Extremely Demanding
- Motocross combines very high cardiovascular strain with full-body strength and coordination demands.
- Races produce sustained heart rates around 180–200 bpm and lactate of 5–8 mmol, similar to a 10K run intensity.
Test Steady State With Long Steps
- Do long step lactate tests with 8–10 minute stages and sample 2–3 times per stage to identify true steady states.
- Use rising values across samples to mark when an athlete is above their maximum lactate steady state.