Workouts to improve lactate threshold pace. Pace/tempo training uses an intensity at or slightly higher than race competition intensity. This intensity corresponds to the lactate threshold; therefore, this type of training is often called threshold training. There are two ways to conduct pace/tempo training: steady and intermittent.
In the endurance world, the term Lactate Threshold is commonly used to refer to the heavy-severe intensity domain boundary. It is sometimes used interchangeably with the (now obsolete) anaerobic threshold. We use intensity domains to describe distinct physiological responses to exercise.
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.
According to the science, to estimate your lactate threshold, divide the distance covered in metres during that time by 1,800 seconds (30 minutes). For example, a runner covering 8,000 metres in 30 minutes has an estimated lactate threshold of 8,000 metres divided by 1,800 seconds = 4.5 meters per second.
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
Your lactate threshold pace is what runners call the pace they can maintain for around an hour. To find out more about lactate threshold, and to discover our own, we went for a physiological assessment with strength and conditioning coach Graham Ferris at Pure Sports Medicine St Paul's .
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what is lactate threshold pace
