Lactate threshold, also known as anaerobic threshold due to the absence of oxygen, is the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed. Any runner, whether a beginner runner or a seasoned runner, knows the feeling: you're running along, and then suddenly, your legs feel heavy.
Establishing threshold pace. The proper pace for T-pace running is about 83 to 88 percent of VO2 Max, or 88 to 92 percent of vVO2 Max or maximum heart rate.
Lactate-threshold pace is about 10 to 15 seconds per mile slower than 5K race pace (or about 10K race pace) for slower runners (slower than about 40 minutes for 10K). If using a heart-rate (HR) monitor, the pace is about 75 to 80 percent max HR.
Lactate threshold 2 (LT2) - point of accelerated increase While, races are less accurate for establishing the heart rate at lactate threshold, you can use races to establish the pace or power at the lactate threshold. With time trials, research has found the 30-minute time trial method to be a good predictor of velocity and HR at the LT
Tempo pace is different for everyone, which is part of the appeal of this training technique. It's customized to your current running capabilities, and it changes when you do. Much like aerobic exercise is a workout for your heart, training at your lactate threshold is a workout for your muscles to practice clearing lactic acid buildup.
Lactate threshold is pinpointed where the blood lactate concentration begins to increase rapidly. In a typical trained athlete, that point corresponds to roughly 85 percent of maximum heart rate
The lactate threshold corresponds pretty closely to the ventilatory threshold, and is often used as a marker of the anaerobic threshold. In untrained individuals, the lactate threshold occurs around 50-60% of your VO2 max (maximal oxygen uptake). However, in aerobically trained athletes (like runners), the lactate threshold typically occurs
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