Participated in a research.
1) vo2 test
Protocol: speed 8.5 km/h constant, 3mins @ 0% grade, increased by 2.5% every 2mins
Duration: 20mins, ending at 20% grade
Peak lactate 10.1
Experienced premature fatique as hills are not my strength. I've seen HR of 195 bpm during races & intervals, so could go longer under competitive situation, hence potentially higher Vo2. On the other hand, some say that protocol is not that accurate as in reality, runners don't run at that grade a lot hence Vo2 might be grossly elevated. A better test would be to run on flat grade (or track), with increasing speed and ending at the top speed that corresponds to your highest oxygen uptake.
For what it's worth, this calculator predicts 35mins 10k, 80 HM, and 2h45m marathon potential for me.
Pretty much in-line with what I expected. NOT MUCH GENETIC TALENT, even after logging 20,000km in the last 6 years.
Sub-3 would be the upper limit of running achievement since many runners generally never reach their VO2max potential.
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).
Paces/HR/lactate profile to come.
3) Vo2max (same day as above)
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 above, 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.
Interestingly, the test was done at 23 BMI. Dropping a couple of kgs will increase it by 2 points.