ONASPORT Incremental Test:
How to obtain your personalized sweating report
This test allows you to see how your body responds as the effort increases, without the need for invasive methods. The ONASPORT incremental protocol identifies LT1 and LT2 from sweat-inferred lactate and links them to your heart rate, power or pace. With this information, a personalized report is generated with recommendations to train better and fine-tune your hydration.
What is it and who is it for?
The test analyses your LT1 (aerobic) and LT2 (anaerobic) thresholds through continuous measurement of sweat-inferred lactate together with heart rate, cycling power or running pace. It is designed for any endurance athlete, from beginners to advanced athletes.
What does the report measure and what is it for?
Biomarker |
Reported variables |
Practical use |
| Heart rate | Max HR and recovery at 1’, 2’ and 5’ | Define zones and assess recovery |
| Sweat rate | Total loss and minimum, average and maximum rates (L/h) | Adjust hydration and avoid dehydration |
| Sodium in sweat | Minimum, average and maximum concentration | Adjust electrolytes and reduce cramps |
| Inferred lactate | LT1 and LT2 with HR, pace/power and sweat rate | Identify aerobic and anaerobic zones without invasive blood analysis |
How to prepare your test
- Place the sensor following the guide, on clean and dry skin.
- Make sure the ONASPORT app is active and Bluetooth is connected before starting.
- Do an easy warm-up until you get stable readings. The first stages are low intensity.
To obtain comparable results
- Do the test at the same time of day and avoid intense efforts in the previous 48 hours.
- Hydrate properly and record ambient temperature and humidity.
- Place the sensor on the same body area and note your perceived fatigue.
Methodology of the incremental protocol
The test formats are detailed below. For the results to be reliable, do not modify the prescribed duration, gradient or intensity.
1) Field Test – Running (RUN)
3-minute stages, increasing speed according to your level. Heart rate and GPS pace/speed are monitored, while ONASPORT measures lactate. The test ends when you reach an effort equivalent to RPE 8–9/10 or can no longer maintain the target speed.
- Recreational: 7.0 km/h and +0.5 km/h per stage
- Trained amateur: ≈65% v5k (≈9.0 km/h) and +0.5 km/h
- Advanced/Elite: ≈70% v5k (≈11.0 km/h) and +1.0 km/h
The initial speeds for amateur and elite are adjusted to your actual 5K speed.
2) Field Test – Cycling
Ride uphill for 3 minutes and then return easily to the starting point, increasing power at each stage until RPE 8–9/10 or until you can no longer maintain the load.
- Recreational: 3–4% gradient and +15 W
- Trained amateur: 5% gradient and +20 W
- Advanced/Elite: ≥6% gradient and +25 W
3) Treadmill Test (Running)
Run with a 1% incline in 3-minute stages without rest. Speed increases according to level. The test ends at RPE 8–9/10 or when you can no longer maintain the speed.
- Recreational: start at 7 km/h and +0.5 km/h
- Trained amateur: ≈65% v5k (≈9 km/h) and +0.5 km/h
- Advanced/Elite: ≈70% v5k (≈11 km/h) and +1 km/h
4) Cycle Ergometer Test (Bike)
3-minute stages without recovery, maintaining a constant cadence. Power increases in each block. The test ends at RPE 8–9/10 or if you can no longer sustain the load.
- Recreational: ≈55% FTP or ~1.5 W/kg and +15 W
- Trained amateur: ≈55% FTP or ~2.0 W/kg and +20 W
- Advanced/Elite: ≈55% FTP or ~2.5 W/kg and +25 W
CALCULATE YOUR INCREMENTAL RUNNING TEST
Enter your best recent 5K time and your athlete level to generate the recommended stages for the running field incremental test.
Frequently Asked Questions (FAQ)
Do I need a lab?
Not necessarily. You can choose a field test (running/cycling) or a lab setup (treadmill/bike ergometer). The lab makes it easier to repeat the same conditions; the field reflects your real-world performance.
When should I stop the test?
When you reach RPE 8–9/10 or you can no longer maintain the target pace or power for the stage.
How often should I repeat it?
It depends on your training phase and goals. The report suggests guidelines on when to repeat the test and how to compare your curves with previous sessions.
What do I gain vs. a classic test?
You get LT1/LT2 and personalized training zones in a non-invasive way, plus additional information on sweat rate and sodium to optimize hydration and performance.
