Lactate Threshold Training 101

We’ve all heard the terms before: LT, Tempo, LT1, LT2, Double LT, Threshold, Pace Run, and many more. But what do these all even mean? Are they the same, similar, or drastically different from each other?  While these terms all have some variance to them, they all are trying to achieve the same thing; improve your fitness through increasing your Lactate threshold (LT).   

Lactate threshold (LT) training is one of the most effective ways to improve running performance, particularly for endurance athletes. The lactate threshold refers to the intensity of exercise at which lactate (a byproduct of anaerobic metabolism) begins to accumulate in the bloodstream faster than it can be cleared. In simpler terms, it’s the point where your body shifts from primarily using aerobic energy systems to relying more on anaerobic energy, which leads to faster fatigue.  The longer you can delay this “faster fatigue” from occurring, the longer you will be able to sustain your pace.  As your LT increases, you will be able to sustain faster paces for longer periods of time. 

Ever see those athletes who can just maintain a fast pace but look so comfortable doing it?  While you are huffing and puffing to just keep up with them, they seem to barely working.  You know who they are and you’re likely thinking of someone at this very moment.  It is likely these athletes have 2 things going for them. 1) They are very efficient with their running form (good technique, not wasting energy) and 2) They have a high LT point that allows them to run faster longer without building up massive amounts of lactate. 

We all have a tipping point (LT), but do you know where yours is?

The only true way to find where you threshold is by conducting a Lactate Threshold Test that involves taking blood samples at pre-determined levels of effort. This is done with an analyzer and pricking your finger at different efforts throughout the workout.  As the effort gets harder, you lactate builds up in your body and provides higher readings on a specific blood analyzer.  This test is typically conducted on a treadmill to control the environment, with the speed and/or incline increasing over time.  Below is a sample of an athlete’s test results. In this example, you can follow the green line to identify the threshold point (HR is red, Lactate is blue).  For this athlete, their threshold point is a heart rate of 190.  This is specific to this athlete so don’t start thinking yours is also 190!  Knowing this information allows this athlete, or their coach, to build out proper training zones for various types of workouts to ensure the athlete is maximizing the intent of the workout.   Also, check out the huge increase in accumulated Lactate following the LT point.  Once it starts accumulating, it can spike quickly. 

Lactate Threshold Test Results for a NorthStar Endurance Athlete

How do I increase my LT?

When athletes train just below their LT, they improve their endurance by increasing the body’s ability to work at higher intensities without lactate accumulation. This means that by knowing their LT, athletes can run faster for longer periods before experiencing fatigue, allowing them to cover more ground at competitive paces.

To increase your LT, a runner needs to engage in targeted training that focuses on running just below or at the threshold intensity. This is typically done through tempo runs, interval training, or hill workouts.

Occasionally incorporating interval training at faster-than-threshold speeds also helps (V02Max Workouts). The intervals are followed by recovery periods that allow your body to clear lactate before the next set. Over time, these workouts enhance the body’s ability to handle lactate, flush the lactate out and push the lactate threshold higher.

Are These Concepts Applied to NorthStar Endurance Training Plans?

YES, there is a method to the training plans the athletes of NorthStar Endurance are following.  Within their plan, athletes will see a healthy dose of active recovery/base workouts with a variety of threshold workouts mixed in.  Occasionally, they'll have a harder interval workout that stresses your threshold point and works on building your V02max (more on V02max later).

Knowing their lactate threshold allows athletes and coaches to fine-tune their training plans, pace more effectively in races, and ultimately improve performance by running at intensities that optimize endurance without leading to early fatigue. This critical data point is essential for athletes aiming to push their limits while minimizing the risk of overtraining or burnout.

If you would like to perform a Lactate test to know your current threshold, let me know and we can discuss these tests in more detail.