Table of Contents:
Lactate Threshold and Training: GU Endurance Lab
Video taken from the channel: GU Energy Labs
Aerobic threshold vs lactic threshold workouts
Video taken from the channel: Kyle LoJacono
How is an Athlete’s Lactate Threshold Determined?
Video taken from the channel: Memorial Hermann
Estimating Lactate Threshold
Video taken from the channel: Garmin
How to increase VO2 Max and Lactate Threshold | Heart Rate Zone Training Program | HIIT Training
Video taken from the channel: Dr. Yo
Ventilatory, Anaerobic and Lactate Threshold Made Easy!
Video taken from the channel: Physiology Made Easy with Dr Aamer Sandoo
Anaerobic Threshold
Video taken from the channel: Legacy Endurance Inc
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 purpose of “lactate threshold” training, then, is to move your lactate curve to the right so that you can run faster before reaching this “threshold.” Toward.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).
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.Lactate threshold represents the highest steady-state exercising intensity an athlete can maintain for prolonged periods of time (> 30 minutes).
Most coaches and sport scientists today recognize lactate threshold, or a derivative thereof, as one of the strongest predictors of endurance performance.Lactate threshold is often the most important element in determining running success in long-distance races, even at races far longer than an hour. The power of LT likely comes from a few factors.
First, it is trainable, meaning well-trained athletes will have higher LTs and will run faster in races (whereas VO 2 max is less willing to budge).Steady pace/tempo training is continuous training conducted at an intensity equal to lactate threshold for durations of 20-30 minutes. The purpose of this pace/tempo training is to stress the endurance athlete at a specific intensity and improve energy production from.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.
Hill Training is the next phase, where running specific strength is further fine tuned to your running mechanics. The net result will be improvement in vVO2 max, Threshold velocity, economy and resistance to fatigue. Explosive training phase is the las.The only metabolic threshold that can be considered as a reliable reference for the long term performance capacity of an athlete is the maximal lactate steady state (MaxLass) which is defined as the heaviest work load over a longer period (mostly >20min) where the athlete.
Training also has different effects on blood lactate concentration and ventilatory threshold. Three weeks of cycling endurance training reduces blood lactate concentration without affecting the ventilatory threshold (74). The type of training programme also affects the dissociation between blood lactate threshold and ventilatory threshold.So lactate threshold training is essentially training the body’s physiology to be more resilient in its production of lactate. In other words, a recreational athlete can run faster without working harder.
The exercise enthusiast is producing less lactate, which in turn means H+ ions production has decreased for the same intensity.The lactate threshold is the fastest a person can continuously run, cycle, swim or aerobically exercise in a steady state bout without fatiguing. Increased intensity of training just above the LT results in an abrupt increase in blood lactate levels.Lactate Threshold Training Training at or just above (or even a mixture of the two) the lactate threshold is a key session for endurance athletes.
What is Lactate Threshold? Lactate is a by-product of the lactic (or anaerobic) energy system, a system that we rely on to help meet energy demands as the intensity of training increases.After eight weeks of lactate threshold work (two cycles of three weeks of LT training twice a week, then one week easy, as just described), spend at least a month riding steadily at about 30 beats below LT to build your endurance.
List of related literature:
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| from Netter’s Sports Medicine E-Book | |
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| from Laboratory Manual for Exercise Physiology | |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. | |
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| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance | |
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| from Periodization: Theory and Methodology of Training | |
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| from Physiological Aspects of Sport Training and Performance | |
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| from Fitness cycling | |
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| from Fast After 50: How to Race Strong for the Rest of Your Life | |
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| from Developing Endurance | |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
65 comments
What intensity of exercise do you think has the maximum effect for stretching the heart to build larger internal dimensions (eccentric hypertrophy)?
How do heart adaptations differ between HIIT and lower intensities?
There seems to be endless debate for HIIT vs steady state and I can’t figure out who is correct. The little research I have found seems to suggest that HIIT thickens the heart muscle (concentric hypertrophy) rather than increasing internal dimensions.
I would love to hear your thoughts in depth comparing heart adaptations for HIIT vs. slower intensities.
how do i know at what pace my anaerobic threshold is reached
There are a few errors. VT1 is the ‘ventilatory threshold’ and oxygen uptake will start to deviate from CO2 exhalation. The VT2 is called the respiratory compensation point.
This is most easily visualised by the ‘ventilatory threshold’, where VE/VCO2 will drop, then flatten out (isocapnic) between the VT1 and VT2 and then increase again due to hyperventilation past the respiratory compensation point. Respiratory compensation is not a compensation to elevated CO2, but lowered pH and actually leads to a relative hypocapnia.
The anerobic threshold is associated with, but should not be considered synonymous with either threshold, since this is more of a peripheral phenomena, depending on the relative metabolic balance of the respective motor units and their activation. Likewise the lactate threshold isn’t of key importance, because it is the large increase in the rate of glycolysis, rather than the accumulation of lactate that causes acidosis and there are various buffering mechanisms. (Remember that lactic acid is less acidic than pyruvic acid and pyruvate from glycolysis is an input to the citric acid cycle and consequently oxidative phosphorylation).
Hi great video very imformative. I’ve been running for a while have now built up to 11 miles. My average run is a little over 6 miles in about 1 hour 15 min. My pace is not fast but a nice steady rate as I am aiming to build distance.
6 min of threshold running with 3 minutes break? I’ve heard the rest should be much shorter. For me a 90 sec jog is more than enough
So say I’m trainging for a 4.30 mile I’d want to spend as much time as possible in say the 68-70 second per quarter range? So like 400 repeats?
For more information about my detailed training protocols about time to rest, intervals, etc, check out the first and third parts of the video:
Part 1: https://www.youtube.com/watch?v=nWfncAjPZXc
Part 3: https://www.youtube.com/watch?v=tU3xrSnVm9E
Awesome presentation,indeed!
All good -great runners use both long( 1000 meters or mile repeat intervals)& short( 400 meters or even less)
As the great New Zealand coach Artur Lydiard said-” aerobic metabolism is 19x’s more efficient than aerobic metabolism.
Often in large blocks of base training-the addition of 50-100 meters strides mid-run effectively add speed/overall velocity-yet does not ” red line ” you into the anaerobic wasteland.
1 extremely important point needs made here: you can get speed from strength but NOT the reverse!!
My 3 most effective workouts are
#1-6-7 times 1 mile-w a 1/4 jog( 4-1 ratio) or 10 to 12 x’s 1000 meters w only 200 inbetween( 5-1 work ratio)
#2-20 x 400 meters w 200 rest
#3-6 times a mile uphill( about 14%) being driven backdown in-between. Or 12x 400 uphill to failure-run @ sprint like dynamic-#12 to lactate 9mm or more-as I said to muscle failure.( overload)
A #4-would be 4 mile time trial( LT) or 4mile tempo UPHILL!
I’ve won app. 200 races w these protocols-but, I had been maintaining app. 100 miles per week to be strong enough.
Currently past my prime I still run 100K every week & do 2 super intense interval sessions w weights to build injury free specific muscles.
The # 1 exercise Phd approved-BEST workout to ramp up all physiological variables is:
6x 3:00 uphill @ perceived race pace.( Saltin/ Snell)
This really-really works!
that long haired runner guy really needs to watch his heel strike.:035-:043. big time.
While watching this, my V02max is low, 25 say’s Polar.
Oh, the age and the fat.
Wouldn’t an increase in mitochondria density from zone 2 training result in higher vo2max as well? So there is technically no need for high intesnsity training. Also I’m not sure if I missed it but what is the correlation between vo2max and lactate threshold? Is there one. Thanks for the awesome video!!!
I just wanted to say “that’s great!”. Many thanks for posting it.
I realize it’s very important, but why you don’t improve you web and put into the figures of this threshold. When I do a workout and THE THRESHOLD changes I’d like to see it in the web. Thanks
Thank you for this! I have a friend who has been running a long time and lately has not seen any gains in his lactate threshold while everyone around him is. This video explained exactly why. I will share with him.
thank you for explanation! Ive been doing a course and they did not explained properly many things, you gave it a great form and explanation on example, I really like it:)!
Oxigen clears lactic acid? Sorry bro… You lost me from there on in.
30x 1:00 / 1:00 rest intervals… hard minute averaging @ 3:32.4/ km.
Thanks Dr. Yo. It was superb. I am a long distance runner and doing stride practice / speed workouts to improve my VO2max. Presently I am 66 and my VO2MAX is 40
Great video, always heard VT2 as LTP if that is correct. What’s the best way you’ve seen to identify this point for running?
Thanks so much for such an informative and clear description. Many thanks it really helped my understanding.
I am a big fan of “test, don’t guess”. However, I can go to many labs in my area and get VT2/lactate…however…VT1 seems to be elusive; at least in Milwaukee Wisconsin. Any recommendation on how to deal with this or I am misunderstanding the services they advertise?
Great video, really helped break it down in simple terms. Thanks!
Great video! Actually makes sense if you think of the heart like a muscle.
This Amazon Example is probable one of the best analogies that I have ever heard for VO2 Max
Great video, km doing double pooling my interval Is 3min zone 5, 1 min cold down. 10 times
Thank you Dr Yo for breaking down the topic, so for the VO2M training with 1:1 work/rest ratio here you’re referring to Sprint training as this will also produce lactate?
for the 2nd example with a 3:1 work/ rest ratio on zone 4, this refers to a lactate tolerance training?
at the end, working on zone 2 and 3, as the intensity is moderate, the volume should be high, but I am wondering what according to you would be the work/rest ratio for this type of training to be effective?
Thank you Dr & BR,
AD swimming
Lactic acid? Or blood lactate? I think the latter, maybe a video update.
How do I switch to Kenyan running genes? I think that would make a bigger difference.
Awesome video! I am currently a Clinical Exercise Physiologist through ACSM. Your video’s hit all major points that are CRUCIAL in developing an exercise program. Well done!
Would be interesting to know if someone stoped HIIT for.. lets say a pandemic, in the future, if one resumes training, whats the time for recovery, i say this because many of studies focuses on non trained individuals or training individuals always going foward, but what are the studies on trained atletes going “backward” for long periord and then “foward” in the meaning of recommended timing, reps, rest etc. the objective being time efficient here. One would assume this is trivial, like, just dial back repeat what you where doing way before and advance as you see fit, but.. i always tought there can be very interesting studies on recovery of fit individuals, no injury, and how the body responds.
Well, I dont do running training these days, but for my “HIIT” indoor bike trainer sessions (simply to have the best use of minimal time investment) I am doing 12 intervals of: 1 minute “on” (@150% of my FTP) + 1 minute “off” (upper Z1/lower Z2; @55% of my FTP). After I lost of lot of fitness earlier this year (from around 310W FTP down to around 260W), due to a 2 months break form any kind of high intensity activity, this “protocol” helped me to get nearly back where I was before in around 2 months time of 5-6 days/week of following this “protocol” I’m back at 295W (thus still some way to go, but its visible progress, so I am not complaining). I am not a physician, so I may very well be doing something inefficiently, thus inputs are welcome:)
Finally, the youtube algorithm has its act together. Also, Dr Yo’s Amazon analogy reminded of an anime called “Cells at Work”. I geek out to data of this sort. So I say, Dr Yo for President.
It could be that a plan for each course could be worked out, I don’t know what that is, but your info has but me on the search.
thanks for the video, would you use these protocols on a road bike?
Thanks for this video, it can be a very complicated topic, and you explained it very well, and made it easy to understand, cheers
Using a Polar H10 with the Polar Flow app I bounce between the top of the green and the bottom of the red for 10-20 intervals (usually 10).
For starters very informative video thank you. Have you done a comparison between more steady state style workouts. And the interval training you are suggesting. I do believe that road biking offers a form of interval training without their rigid structure.
What does “running at vo2 max pace” mean? Does it refer to my sprint?
Great video! Loved the whole video including the first 09:50 min 😉 As a beginner in running it helps me a lot understanding how and why things works, and som, lol of us needs to get the information in a form that is easy to understand! And that you ACED my friend:)
Now i have subscribed, liked and slammed the bell and looking forward to your next video Yo:)
very good video and just subscribed.
if lactic acid is more pronounced for people with high glucose consumption, how about people like me who consume more fats than glucose for exercise. I consume <50gr/day of carbs and always fat/proteins for energy. Could we assume that lactic acid threshold would be higher for fat adapted individuals?
Great video, I have just done an 8k run at 43 minutes and my heart rate was monitored to be at 167bpm which is the 90% of my max based on age (34). I ve seen charts on my phone which were showing this to be borderline a aerobic to extreme and I was wondering how could I keep this pace for so long. In general I m working out every day and do a couple runs per week at almost maximum effort so my assumption was that I have raised my aerobic limit.. With the explanation on your video seems that I m running on my threshold almost every single time throughout the run
0- 9:50 basic and long-winded background. 9:50 and beyond description of training strategies. Summaryinterval training!
Best video about VO2 max.
Helped me a lot. Thank you!
I would like to ask you a question, how many times a week should you do the training described in your protocols?
The interval I use is 50-60-85 meters times 3 with a 1,2 km warm up run around 60-75% of my max pulse which is between 119-149 beats pr. minute. I am a 1st year sports science student at the University of Southern Denmark in Odense, so this presentation was really helpful.
For a college student-athlete who runs 800m and 1500m races, which system is more important to develop to achieve peak performance, aerobic or anaerobic system (or both)?
i use program sugest by garmin…zone 4 repitetion with small recovery time…10 minut zone 4 and 5 minut easy ride….(i am cyclest) once in a week…..other day ather scecduls.
Very nice! Learned quite a bit in this video. I’d like to request a video which talks about HRV and taking actionable decisions based on HRV data and a collective Recovery score based on a basket of leading indicators coupled with physiological ‘feeling’. I am trying to determine how I should base my workout/rest decisions based on the data and applying context.
What about training at 70% of your VO2 max? Basically keeping HR lower at 130-170bpm. Does this improve indurance?
Hi, can you upload video how to download the identified training plan for say, half marathon race from Garmin Connect to your compatible Garmin watch i.e. Fenix? I have been using the feature and have found it very beneficial for me to train for past races:). However, I have noticed most of the users especially in my group are not aware of this powerful training tool and how it can help improve their running times..Thanks in advance.
I exercise by riding a road bike. Problem is, that I live in hilly area and I can’t really control my rest periods, because they depend on terrain I ride. I’m 62 years old and my VO2max in early spring was at 38 and now, during a summer has increased only to 40. I’m trying to raise to at least 41, but it’s not that easy.
max effort / max intensity is the proper way to train / get better.
If you want to run a faster mile you must improve your top speed!
Great video! Thank you so much for sharing your knowledge with us. I do have question if you don’t mind me asking. During your VO2max intervals after the 1min HR in zone 5, when you’re in the rest and cool down period are you completely stopping or are you at a light jog? If so, what zone are you in during the 1 minute cool down? Again thank you so much for the knowledge your bring. I really enjoy your channel. Keep up the awesome work doc.
Thanks for the great video. Does this imply just to the high endurance exercises? Or can I increase my Lth even if I do weights training and sometimes do cardio for an hour?
Dr i have a question please.My vo2max is to low!! its lower than the normal! what is that mean? what. i have to do?
What are some of your interval training protocols to improve your VO2 max and lactate threshold?
For more information:
http://www.theecawellness.com
One of the best videos on how your systems work and what training to do.
How do I get my v02max in cycling? or i can use my v02max in running after getting my LTHR?
That was very informative. Thank you for posting. As a runner, I do my easy runs really slowly at about 65-70% of maximum heart rate. I suspect I’m some way off VT1. Would I benefit more by speeding up more towards VT1, and how would I determine when I’m close to VT1 either by heart rate or by feel. Thanks.
I understand that the chest straps are generally more accurate, but why can I not have a lactate threshold estimate based on the wrist heart rate on my Fenix 5? Surely the accuracy is not that poor that it can’t give you a fairly accurate estimate?
Sounds good except for 1 thing. My 920 xt Tri doesn’t have lactic threshold although it does have V02 max. Is there another way to calculate lactic threshold?
76 years old, 20lbs. over weight, on the bike 1/2 hour at race speed, rest period 15 minutes, 1/2 hour easy ride home. Low carb diet, carb fuel pre work out.
Guys, why don’t you add it to 920 xt? This is just a number calculated with BPM and your pace. So this is not a hardware. This is only a software update question. Don’t force people to buy newer models of your watches. 920 xt is a great and accurate watch!
i would like to have this test done can you please give me your lab info? thanks
Great 1.5 minute explanation video. Seems like so long ago that we needed to make people bleed to get their lactate threshold!
What is the protein you mentioned that is released after 20 minutes? Thank you.