Threshold Workouts

Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of the workout type below along with information about the parameters that can be adjusted. Adjust the workouts within the parameters provided to tailor to your unique circumstances and objectives. If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”

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

Threshold Workout Examples

  • LT Cruise intervals 8-on/4-off x [2-8]
  • LT Cruise intervals 10-on/5-off x [2-6]
  • LT Cruise intervals 12-on/6-off x [2-5]
  • LT Cruise intervals 14-on/7-off x [2-4]
  • LT Cruise intervals 8-on/2-off x [2-8]
  • LT Cruise intervals 10-on/2-off x [2-6]
  • LT cruise intervals 12-on/3-off x [2-5]
  • LT Cruise intervals 15-on/3-off x [2-4]
  • LT Uphill cruise 8-on/4-off x [2-8]
  • LT Uphill cruise 10-on/5-off x [2-6]
  • Fartlek
  • Track LT 1600m x [2-8]
  • Track LT intervals
Updated on February 5, 2025

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