in this second part of the series, you’re going to learn how to calculate your own lactate threshold, so you can be more specific in your training, and use the results to help train your body to run faster for longer. there are a number of ways to find your lactate threshold. the most objective, and in my opinion the best way to calculate your lactate threshold is to visit an exercise physiologist for metabolic testing. here’s a video we shot when we took one of our runners to see an exercise physiologist at pure sports medicine in london: when you conduct a lactate threshold test you’ll either cycle a static bike or run on a treadmill for several minutes with the speed of the treadmill or resistance on the bike increasing incrementally. a pin-prick blood sample will be taken from a finger, at the end of each progressively difficult effort, and the lactate concentration measured. from these type of graphs, the exercise physiologist can determine your pace at lactate threshold.
in my first article on lactate threshold training, i suggested how lactate threshold is one of the major factors in determining how quickly you can run a specific distance. i’ve found over the years that a good estimation of your lactate threshold pace is the average pace of your half marathon personal best time. so, you now have the tools and understanding to either have your lactate threshold estimated or objectively measured and an understanding of the pace and heart rate at which your threshold occurs. in the third and final article of this series, i’ll be giving some examples of the basic types of threshold running workouts, and how runners like you and i can improve our lactate thresholds, and run faster for longer. he’s well into his second decade in the sport of triathlon and third decade as a competitive runner. 2013 has seen him run a sub 3hr at the rotterdam marathon, then complete his second 56 mile comrades ultra marathon in south africa in june; he is now making his return to racing ironman triathlon.
learn how to calculate your lactate threshold. you can visit an exercise physiologist, or estimate your tempo (lt) – lactate threshold or anaerobic threshold pace. this is the pace for a hard, but not all-out, run of around 20 step 1 – determine your lactate threshold heart rate (lthr). the best way to calculate this is to do a 30-minute all, lactate threshold calculator cycling, lactate threshold calculator cycling, calculate lactate threshold from vo2max, pace calculator, lactate threshold chart.
they are sometimes described as ‘threshold’ or ‘hard but controlled’ runs, and they will help you prepare calculate the sum of your heart rate at 10 minutes and your heart rate at 30 minutes and divide by two. determine your lactate threshold heart rate (lthr) with a short test. (do not use 220 trainingpeaks allows you to calculate your heart rate zones for many different endurance sports., lactate threshold training, what is a good lactate threshold heart rate, lactate threshold garmin, how is lactate threshold measured
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