Lactate Threshold or Tempo Run training: the correct pace / intensity
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Lactate threshold (LT) training is a popular method of improving high-intensity endurance performance. While V02 Max may indicate an athlete’s genetic potential and natural ability, their lactate threshold can be increased substantially with the right training program.The graph at the right indicates a typical lactate profile for a runner. The faster you can run at the point where the curve begins to turn upward quickly, the faster you’ll race. The purpose of.
Thus the lactate threshold definition is the first increase in blood lactate above the resting level, which is typically between 1 and 2 mM in healthy subjects. How do athletes from distance runners to swimmers and cyclists achieve an increased lactate threshold? Athletes need to do a mix of speed work and slower endurance training to develop both the aerobic and anaerobic metabolic pathways.Lactate threshold training involves specific endurance training that’s focussed on increasing the speed, intensity, or power output, at the lactate threshold.
In this article, we’ll be taking a look at lactate threshold training, and why it’s an essential training method for endurance athletes.The lactate threshold is defined as the first increase in blood lactate that is above resting level. This is usually between 1 and 2 mM in healthy subjects. In order to develop aerobic and.
Steady-state training at the lactate threshold is often referred to as “maximal steady-state” exercise or “tempo runs.” Research has shown that the lactate threshold occurs at 80-90% of heart rate reserve (HRR) in trained individuals and at 50-60% HRR in untrained individuals (Weltman 1995).Threshold training Training performed mainly at an exercise intensity corresponding to the lactate threshold (e.g., 4 mM blood lactate) or second ventilatory threshold, involves primarily continuous or intervals of moderate-intensity exercise and is often defined as “zone-2” training. KEY CONCEPT 5.
Running economy was not different between these groups. However, the master athletes attained a 2.5-mM blood lactate level during steady-state exercise at a higher percentage of their VO2max (P.After several weeks of distance training, it is usually seen that it takes a faster running velocity to reach the lactate threshold (LT). On a treadmill in a human-performance laboratory, a scientist can determine a runner’s present-day LT and thus assist a track coach in determining training velocities that can improve the LT of that runner.
Lactate threshold testing and training for endurance athletes is often difficult to understand and the discussion can become very scientific, very fast. This post is intended to keep the science just deep enough to understand what lactate is, why lactate threshold testing is valuable and how it can be beneficial to us as we work hard to become.Lactate for an athlete is a source of fuel.
The more an athlete trains, the higher their lactate threshold will be. Therefore, the higher the intensity of training, the more the body produces blood lactate at higher intensities. This onset of rapid blood lactate accumulation is.The lactate levels will gradually increase in the blood but will not stop exercise for this time. However, substantial increases above the anaerobic threshold will usually shut down the athlete very quickly, often in as little as 20-40 seconds.
The following chart illustrates the concept of a maximal lactate steady state.The Lactate Threshold and Master Athletes. at the lactate threshold. Training at these intensities is very hard, and places the greatest risk of overtraining. Therefore, this type of training should typically make up no more than 5-10% of your training volume.
Most athletes find that completing 1-2 sessions of these sessions per week is.A variety of different scientific studies have shown that lactate threshold is the single best predictor of endurance performance – better even than that vaunted physiological variable – VO2max, aka maximal aerobic capacity (‘Blood Lactate: Implications for Training and Sports Performance,’ Sports Medicine, vol. 3, pp. 10-25, 1986, and.
Lactate threshold training is a popular training method for many endurance athletes. Typically, blood samples are obtained through finger-pricks and blood-lactate is measured as you exercise at progressively higher intensities.
List of related literature:
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Fast After 50: How to Race Strong for the Rest of Your Life |
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| from Fitness cycling |
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| from Physiological Aspects of Sport Training and Performance |
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| from Human Physiology in Extreme Environments |
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| from Periodization: Theory and Methodology of Training |
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| from Swimming Fastest |
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| from Netter’s Sports Medicine E-Book |
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| from Essentials of Strength Training and Conditioning |
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| from Sports Science Handbook: I-Z |
64 comments
Hi Ian, great video. Could you help me work out my tempo run pace please? I’m training for a marathon. I run a 5k in 19:57 ( 3:57 per km) I run a 10k in 45 min ( 4:30 per km) and a half marathon in 01:41 ( 4:50 per km)
I’m thinking my tempo pace will be about 4:40 per km? Training wise, am I thinking of trying to lock-in this pace for 10/12km? Any guidance would be great! I’m aiming for a 3:20 marathon time:) Many thanks
So many variations i se of what is lt best lthr ltp trainings and blah blah. Have u seen chemical studies of this? Biochemistry part of this? U work lt the most when u give the best u can for as long as u can. Itr can be many types of it.. like sprints.. lt used fully.. interveals.. with partial lt load. And all of there things give u some spesific benifits based around lactic acid build and utilization.
Great down to earth explanations here, from a pro. I trust anyone with arm tan lines as pronounced as Phil’s.
Just horrible. I’d far rather just do the base and VO2max and skip these altogether.
In my experience, these types of workouts will run you into the ground if you do them too frequently. I’m not saying not to do them, they’re just deceivingly difficult.
Good day! I’m Chris.I did -15 lbs in 30 days.Go to hddiet.gs\#nZe0
I’ve found useful this workout:
2×20′ 88-92% FTP (20′ RI)
2×10′ 100% (10′ RI)
Really hard to do.
Perhaps 5-10 seconds slower per mile than ones current 10km-15km fitness would be a better way to approach a threshold workout instead of using ones personal best at those distances. Thanks for the video. Keep up the great work!
In other words, we have to run in high speed (example: 200 steps per minute) in 4 minutes, then we walk in 60-90 second. And then we run again in high speed in 4 minutes? We doing this in 4 5 repetition. Is it correct or not?
i’ve been doing zwift workouts recently and i ABSOLUTELY hate it when i have to ride at a specific cadence that im not used to. I like how Phil supports riding at whatever cadence works for you
Lactate is actually not what is being buffered at “Threshold”. Lactate is converted into glucose, basically another source of energy that is produced when work is being done anaerobically. H+ ions are what cause the burn at “Threshold. Lactate and H+ accumulation just happen to correlate with increased effort. The crazy thing is scientists don’t entirely understand why an increase in H+ ion concentration is a limiter in performance.
So you Lactate Threshold and your FTP are the same? I though FTP was a little higher the LT.
I need to gets me a pwer meter so I know what 385w feels like. according to bike calculator around 43.9 kph on the flat in the drops no wind etc. Is this about what Phil or others see at that power. I got lots of flat roads around here.
Excelent video but the sound is horrible. The music behind just makes it worse. Almost impossible to understand what u re saying.
what Heart rate should I use? I don’t have a power meter. I do have a heart rate meter. Thank you
Do all of the TTT trainers practice sounding just like one another in voice and intonation? ��
Are tempo runs only recommended for marathon training or are they also beneficial for half marathon training?
Very informational but it’s hard to understand at times. Can you please enunciate the words and talk a bit more slowly?
how long do you think it will take me to improve? i have just started track running (6000m of speed, last week we did 5 sets of 500, 400, 300) have been running over 10 years, have run 15 marathons, PBs are 40 minute 10k, 1.28 half, 3.23 marathon
Hi Ian, very informative video, thx! I’m trying too to increase my threshold and I have a question about the interval trainings: If I do interval trainings that start below my Lactate Threshold and go (at the end) above my Threshold (i.e. might go up to my Max Heart Rate), do I improve my Threshold or is something not recommended?
How do you run faster with breathing easier? I see the Kenyans run marathons at an impossible pace for me, but they are hardly breathing. If I run fast, I have a hard time breathing. From my Garmin, it estimates my VO2max to be from 53-55.
Don’t forget the 70kg or less weight. He is amazing and this was an excellent video.
Go fuck yourself Phil you pile of dogshit, wishing Trump supporters get corona virus.
Legend guys, ill be following you guys from now on. You have my attention.
Tues or Thurs. But before you do any workouts before just easy running mileage you should to some “tempo runs” (and try to get that long run up!)
This is perfect timing as I’m looking to get faster on the flats and climbs
What’s the difference between running a tempo run @ 10k pace vs running a 10k?
Phil I appreciate how you use simple English and a simple explanation.
I find it hilarious when trainers want to sound like physicians using complicated language.
Here’s a workout: ride for an hour as hard as you can (probably on a trainer). Then you know your FTP bang on! Next time, (wait at least a week) try to ride harder. Voila.
Thx for these vids! q: what is considered sub threshold for holding in those intervals, as a % of FTP? 90%?
i was told its speed you can maintain for 1 hour… basically where you’ll clear lactic as fast as its being produced. But I guess that’ll change depending on how fast you are…. for example an elite runner will clear a ten k under half hour possibly…. they’ll clear a half marathon in 1 hour. A amateur runner might run a 10k in 45-1hr though…. but a half marathon would take them nearly 2 hours.
NO Phil, I do not trust Pro riders can get better doing just 2×20 or 3×20 subtreshold intervals. In Build zone I have seen trainings with 180-240 mins at this intensity in one training. The highest known upper limit of sweet spot comes from professional cyclist Matthew Hayman who did close to 6 hours of sweet spot to win the Paris-Roubaix. And you can hardly do it if you only trained 3×20 mins in trainings….
Great video Phil… Never seen this explained so simply and accurately
thanks! ah, Daniels does a good job with workouts and plans. The key is to look at your overall training plan and periodize. Generally one tempo/threshold workout a week is best. So when you start Phase II (Reps) you’re just doing one tempo/Threshold workout a week. In phase II you start Vo2max (Intervals) and you’re still going one tempo/Threshold workout. It depends on your racing schedule and distance too. Some weeks maybe you only should do 1-2 harder workouts (base phase).
Hi I am very new to running all I know is my 5k is sub 23 on a flat course and my 1 mile is sub 6. What should my threshold pace be? Ik the times are horrible don’t bully me
Do you think (especially in newer riders) these sort of workouts improve your tolerance to pain as much they do fitness? I kinda like it when its hurting so I’m responsible on climbs but rubbish on flat! I gas out on the flat but fine spinning up hills.
You don’t run further…… You run farther… Public schools are killing us
Mr. Ruth! Hope you are well. The Wike’s miss the Ruth’s!
From the peanut gallery over here, would you agree that both VO2 Max and Lactate threshold markers are better suited to use when formulating training plans / cycles, rather than a specific performance marker?
HI Ian,
Thank you for your video, I thoroughly enjoyed and appreciated the breakdown of the approach, which related to me me specifically! –
Great video!! Just one question, if your training for a Boston qualifier how does running 20minutes at a tempo pace help you to complete 42km, do you running the full marathon at a tempo pace?
Phil, is that Lactate Threshold workout (2 x 20) what is also known as an FTP workout?OK I’ve just seen you answered below cheers
Weird, I’m on a college rowing team and we do 3×20 steady state workouts all the time.
Good explanations… in between Cruise Intervals, you suggest a 90 second break… do you suggest jogging or walking during those 90 seconds?
Do you do strength type efforts to be able to push a good sized gear?
You had me at the Denver poster. Great video I’m passionate about endurance running but new to it, will use this today at the mill
Hey Phil, are you using LT and FTP as the same/similar in this example?
If you’re super into cycling before your buy another cycling kit do yourself a favor and buy a powermeter. If you don’t care about numbers and what not then not needed.
Yes keep intervals simple, I did a 2×15 theshhold workout and a few days after I felt like it gave me some immediate gains.
The consensus is that your lactate threshold can be sustained for about an hour. If your current 10K is one hour, then wouldn’t that be the pace to run for your threshold training? Just wondering why you gave an example of someone at that ability who should use a slower pace.
Good to hear a former pro saying 3×20 at FTP is brutal. SO many 3×20’s get posted to Strava by lees-than-stellar athletes which would raise my eyebrows. I very rarely attempt 3×20 at FTP, in favour of 2×20 or variants at good quality
Hi Sage and Sandy. I have been reading more and more on running. I am basically stumped on two camps. I was wondering if you can help. One camp says doing intervals at a prescribed rest to work ratio to teach the body better lactate buffering is enough to run faster. This would be prescribed around 2x a week. This camp says the typical programs with easy miles and mileage anywhere north of 20 mpw is unnecessary.
The other camp says easy mileage and an aerobic base is necessary for improvement on top of the tempo/intervals. What do you think? I am an active duty military member and time is something I don’t have a lot of. If I can focus on the less mileage and still maintain my 3 mile, that would be awesome. If not, I’ll continue with the classic training methodolgy. I am willing to pay for your knowledge!
I have a 10 k pr of 38:47 but I don’t have a half marathon time because I have never run it before what should my threshold be
ok, so I am about to embark on a half marathon training, where I want to run 1h20min ( 3:48/km), my last half marathon result was 1h22min, for that I used to run 8km tempo runs so longer than your suggested 20min, but I would start slower at around 4min/km and build up to around 3:45/ 3:40 and those last few kilometers would be really hard for me, so my guess that was too fast for my threshold at that point in time. Also I’ve never really trained for 10k so not sure how fast I could run it. So lets say I would do the work out your way, what pace would you recommend if I want to run half in 1h:20m?
Hey Man great video! I was curious if you could help with my question? Is it ok to have a higher lactate threshold like at 170-174 bpm? I am currently under the impression it’s optimal too be in 145-160 zone. Should I slow down and train in 145-160 and hope to get faster in that zone or stay in 170-174? (tolerable for half marathon) Help please! Lol
If you’re LT is around 85% of your max heart rate, by how much percent can your LT improve by with the right training?
Im going into the army, and one of the physical tests you do is on a stationary bike. They increase the resistance every other minute until you cant keep doing it, and it’s the lactate buildup that kills ya.
2×20 is just my local hill. Up one side, down the other, then turn around and come home.:-) Nice video, Phil.
Hi Kyle! What crossfit specific tests would you use to gauge improvement on an athlete?
Phil, question: Your example threshold is 385 watts, does that mean that your repeats are in the 360 range? More specifically, what power should these type of repeats be relative to lactic threshold? I have heard 5% lower but I assume there is a range.
awesome content! I´ve been searching the web for context. I´m about to do a test. I want to be able to run a 2k, to pass i have to run 10min and 15 sec do you think your tips in this video will help me achieve this too?
Thank you. I am now getting into coaching and will be offering services on my site: Vo2maxProductions [dot] com. If you are training for a marathon then I’d add a tempo/lactate threshold to that schedule first (before any Vo2max work)….I’d do it on Thursday. There is a lot more that goes into a schedule though and the order and type of workouts are going to be very important for you.
Hi Sage,
Thanks for GREAT tips. Just a quick question. Would you recommend do tempo runs at track? Is there any advantage doing so on my regular running route? It’s hilly and there are some traffic lights. I find it extremely difficult to maintain pace and effort level, although it gives me a sense of working out hard…
I am Junior. I am racing XCO. And I do 3×20 min. but only when I have a long hill. Usually I do 5×10 min.
you need to make your videos more “newbie-friendly”you use so many technical terms, and you discussed about having a pace gauged by a half marathon or 10kwhich I have yet to do, so for me and a lot of others starting outthis video was useless.