Lactate Threshold Training EXPLAINED + How to Improve

hi guys actually here from performance
ground so two weeks ago Adam went over the importance of your aerobic capacity
and what vo2 max is we went over this and we established that your aerobic
capacity is the intensity that you can workout aerobically you can sustain that
intensity so today we’re going to talk about the lactate threshold and what
this means how you can improve it so although having a vo2 max a high br-2
max is really good you’re able to absorb a lot of oxygen a better predictor of
performance is actually the lactate threshold so this has been defined as
the intensity that lactate production exceeds lactate clearance so we know
that lactate is a product of glycolysis so when we create ATP to contract our
muscles energy essentially a byproduct of glycolysis is lactate and this is
acidic so when you’re doing something at a high intensity this lactate build-up
creates an acidic condition within the muscle and that’s when you feel this
burning sensation and you want to stop so in order to improve our lactate
threshold we need to improve our aerobic capacity just like Adam lived over a few
weeks ago so we want to we need to improve our clearance or our buffering
of lactate and then also increase the intensity that lactate
threshold actually happens so if we look here and see on one side of the graph we
have lactate taking air millimoles this is actual lactate within the blood and
then see so this could be speed if you’re running it could be what if you
are cycling or rowing or it could be a percentage of your vo2 max so as
intensity increases your lactate will start to rise to a point and then here
this point is your lactate threshold so here we buildup of lactate increases
faster than the clearance of lactate anything underneath this point is
classified as arrow capacity so anything up to this
intensity and then anything above your lactate threshold is going to be being
as anaerobic so you’re unable to sustain this pace so when we think about our
Arabic capacity we need to be able to sustain this intensity whether it’s
running speed what whilst you’re cycling or rowing anything that you’re doing so
to measure this without precise blood lactate measurements and lots of
expensive equipment we can do what’s called maximal error of a speed test so
this is the highest speed that you can sustain aerobically before going into an
anaerobic threshold or going into the red and the same with your FTP so this
is a sustainable output you can with withhold on a bike so to raise this
lactate threshold we need to accumulate a volume of training and submaximal
intensity so we want to be working around 82
90% of this Arabic speed or this FTP so this is going to improve your capacity
to absorb oxygen at this level which in turn is going to increase this intensity
where your lactate threshold happens so as an amateur cyclists the better way I
know how to illustrate this is to perform maximal rapid test for you so
this is an increase in intensity until I can’t do any more until I complete I know my FTP so my functional training
power we’re about my lactate threshold is it’s about 300 Watts when I’m on a
bike so I’ve started this max ground test about 250 Watts it’s quite high my
flight start up and lower but every it’s gonna increase my watts I’m gonna
have to work harder see now I can kind of hold a
conversation with a couple of minutes time it’s not going to be the case currently at 270 watts about 300 that’s
when it’s gonna stop so now my targets 290 walks we’re
getting close to that’s fair shouldering you can hear my breath starting to have
to breathe between my words as it increases we’re kind of reaching close
to back once a threshold estate through this space I can probably
sustain for about 40 minutes to an hour any kind of mess that’s when this
lactates gonna build up its gonna really burn I’m not going to be able to go much
higher so it’s just gone upset over 300 watts
now I’m at around about maybe you can see my breathing start again so I’m gonna hold this for a minute
back up so now the intensity is up to 330 watts
which is about 110 percent of my FTP so well over mine but to threshold see I’m
ready up to greet our don’t know how much longer I pass now so my legs
starting to get over here now keep going so now it’s up to 350 this is getting
Welliver pond I take threshold now my legs a bit heavy see I’m sweating or breathing hot my heart rate is about
seven Kirstin smart roundabouts maybe a fire today so yeah dangerous place really something about now 70 watts man right up to 194 you can see the sweat
dripping off me one second laughs it I’m not going to be out of
home another minute so you can see that there was a zone where I was pretty
comfortable I could sustain that level oh I’ll hit around 300 320 watts and
then it started to feel the burn we’ve got there up to 390 watts it’s
just well ago by a FTP and where my lactate threshold will be so this is
where we’re getting into this anaerobic zone and I could only actually hold that
intensity for maybe 3 minutes so there’s an insight and a pretty good
illustration of what might a threshold is how much it hurts and how to improve
it if you’d like that video or actually just like to see me in pain hit like and
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12 Replies to “Lactate Threshold Training EXPLAINED + How to Improve”

  1. Hi, Congratulations on your videos are highly informative. I follow all the videos.
    I have some doubts in this video if you can clarify:
    What is the intervals or protocol used in this test?
    how low shoud be my hr% of maximum at the end of recovery interval?
    What is the time limit for the test?

    Should we pedal until we can not? and there will be our limit?

    should we increase the speed every minute?
    how do we know our Lactato threshold when we do this for the first time?
    Thanks so much for share all your knowledge.
    All success for the Performand Ground Team

  2. Improving lactic threshold is also achieved by decreasing lactate production at a given intensity. Lactate production increases when there is oxygen debt in the cells. Improving aerobic capacity and vo2max will result in decreased lactate production at a given intensity thus improving the lactate threshold.

    It requires more oxygen to clear lactate than the extra O2 that would have been required to prevent its production. So it makes sense that the lactate increases exponentially when the lactate threshold is exceeded.

  3. Ok, so where is the VO2/lactate threshold for a super human like Eliud Kipchoge? That guy is in another universe than us mere mortals.

  4. My question is: At what point are you in the lactate threshold and at what intensity are you supposed to train to improve it?
    at 300 you started entering it and at 390 or whatever (dont know what that number represents) you were at the end of your tolerance. If you know you can only hold for a minute at 400 and you can go for an hour at 300, where is the point you should be training? Or is anything in between that range going to give ideal results for raising that threshold?

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