Put simply, the lactate threshold is an exercise intensity where blood lactate shows an accelerated increase. The image below highlights the relationship between exercise intensity and lactate levels. At low intensities, lactate remains low, until a point referred to as the aerobic threshold (LT1).
Getty Threshold work is one of the cornerstones of training for runners who are tackling distances from 800m to ultras. Your lactate threshold is the point at which lactate is produced and
Establishing threshold pace. The proper pace for T-pace running is about 83 to 88 percent of VO2 Max, or 88 to 92 percent of vVO2 Max or maximum heart rate.
Workouts to improve lactate threshold pace. Pace/tempo training uses an intensity at or slightly higher than race competition intensity. This intensity corresponds to the lactate threshold; therefore, this type of training is often called threshold training. There are two ways to conduct pace/tempo training: steady and intermittent.
Tempo pace is different for everyone, which is part of the appeal of this training technique. It's customized to your current running capabilities, and it changes when you do. Much like aerobic exercise is a workout for your heart, training at your lactate threshold is a workout for your muscles to practice clearing lactic acid buildup.
Estimated lactate threshold pace = 7,258.141 meters/1,802 seconds = 4.03 meters per second. But meters per second is kind of useless for us metric avoiding residents of the United states of America. So how do we convert that to miles per hour? Multiply the rate of meters per second by 2.2369 So, 4.03 m/s x 2.2369 = 9.01 miles per hour.
According to the science, to estimate your lactate threshold, divide the distance covered in metres during that time by 1,800 seconds (30 minutes). For example, a runner covering 8,000 metres in 30 minutes has an estimated lactate threshold of 8,000 metres divided by 1,800 seconds = 4.5 meters per second.
Lactate threshold is the point where lactic acid begins to accumulate in your muscles - your body switches from aerobic respiration where lactic acid is easily moved out of the muscles, to anaerobic respiration where lactate builds up.
So, what is Threshold training? This is running at a pace where lactate does not rise significantly in the blood during the run, but rather, it stays at a constant level. Essentially, it is the point JUST BEFORE the moment where the amount of lactic acid build-up is greater than the body can efficiently get rid of.
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what is lactate threshold pace
