Lactate threshold (LT) is a critical term in endurance training, relevant to athletes across all endurance sports. Notably, many aim to enhance their lactate threshold as a means to push their limits and reduce fatigue during physical activity. But what is the lactate threshold, and how can you improve yours? Keep reading to learn more!
Lactate is a by-product of muscle cells utilizing glucose during exercise, leading to reduced muscle pH and acidosis. When exercising at low intensity, lactate is produced in minimal amounts, and the body can clear it faster than it is made, having minimal impact on performance. As intensity increases, so do lactate levels, eventually leading to OBLA – the onset of blood lactate. This accumulation forces athletes to reduce activity or rest. Your lactate threshold is the highest level of sustainable physical exercise before lactate reaches a critical level.
You can estimate your current lactate threshold using a DIY assessment, and a heart rate monitor and app or activity watch with built-in LT tests. A simple 30-minute time trial will provide information on your average heart rate and pace for the last 20 minutes, which is your lactate threshold. Keep in mind that less fit individuals usually have a lower lactate threshold heart rate.
To improve your lactate threshold, include workouts near or at lactate threshold pace, like tempo runs, LT intervals, and Fartlek running. Ensure to warm up before and cool down after each workout and include easier workouts and rest days to avoid overtraining.
Improving your lactate threshold can significantly enhance your endurance and performance, and targeting appropriate workouts for specific goals will help maximize your results.
