Notes
Protocol: grade 1%, 4mins run, 2mins rest for reading, speed increased by 0.7 km/h every interval
The protocol was for less fit types, with starting speed of 8.7 km/h. Lactate still hovered above resting levels for 30 minutes into the run. Fortunately, during the last stage, I at least reached 4 mmol which is often referred as LT (although range could be 2.5-6.5).
Done after LT test with 10mins rest
Protocol: 1 minute at 10, 11, 12, 13, 14, 15 km/h at 1% grade (total 6 minutes). Then staying a 15km/h, grade increased to 2%, 4%, 6%, 8%, 10%
Achieved the same Vo2max as before (59), hence consistent results - although, I had some residual fatique from the LT test. HR only reached 190, decided to stop as I just couldn't run at 4:00 min/km with 10% grade.