Lactate threshold training focuses on higher-end aerobic work approaching — and sometimes just crossing over — your lactate threshold (LT). As an endurance athlete, you want to be able to stay aerobic at higher levels of effort. Lactate threshold training helps to improve your lactate tolerance and decrease lactate accumulation, which allows you to stay aerobic at faster speeds.
During this training phase, your key higher-intensity sessions consist of LT cruise intervals of 6-20 minutes in duration with a 2:1 up to 5:1 work to recovery ratio. For example, after you’re warmed up, you might do 4 x 8 minutes in the “comfortably hard” zone with 4 minutes of easy recovery between. Total time at intensity during these workouts can range from 30-60 minutes.
You’ll notice that these workouts are done at a “comfortably hard” effort similar to the aerobic tempo workouts used during the endurance training phase. The differences are that interval length is shorter and the intensity moves closer to — or even crosses over — your lactate threshold.
For the “comfortably hard” lactate threshold workouts, you may be able to say 5-7 words at a time, but will likely need to breathe through your mouth.
Aside from these key intensity workouts, the bulk of your training during this and any phase includes endurance workouts in the “conversational” zone and recovery workouts in the “easy” zone.
Lactate threshold training might span 6-8+ weeks in your training plan.
Lactate Threshold Training: Key Workouts
The key workouts during lactate threshold training, as illustrated below, are threshold workouts. Endurance workouts and recovery workouts are also used.
Threshold Workouts
Threshold workouts raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds. These are key workouts during the lactate threshold training phase. Lactate threshold (LT) cruise intervals are shorter in duration than the tempo workout intervals and are done at a higher intensity that approaches (and may cross over) your lactate threshold. The progression for cruise intervals is to increase the length of the interval and then to decrease the recovery time between the intervals. You’ll typically want to schedule at least one recovery day between these workouts.
Comfortably Hard (Threshold) Zone:
- Intensity: Nearing or just crossing over your lactate threshold (LT)
- Heart Rate: 95-102% of lactate threshold heart rate (LTHR)
- Power: 91-105% of functional threshold power (FTPw)
- Pace: 97-105% of functional threshold pace (FTPa)
Total Time at Intensity: 30-60 minutes
Interval Time: 6-20 minutes
Work to Rest Ratio: 2:1 to 5:1
How Often: 2-3 workouts per week during lactate threshold training phase
Purpose: Used to raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
Sample Workout: 60-minute run with 4 x 8-on/2-off cruise intervals
