Lactate Threshold Running Pace and Heart Rate

Lactate threshold running pace, commonly known as threshold pace, is the speed at which lactate accumulates in the bloodstream, allowing you to sustain a pace for up to 1 hour before fatigue sets in.

To determine your lactate threshold pace and heart rate, follow these steps:

1. Begin with a minimum 10-minute warm-up on a flat course. Press LAP to start the test.
2. Run at a strong, consistent pace for 30 minutes. Ensure you don't start too aggressively and slow down towards the end.
3. The 30 minute block is divided into a 10-minute segment followed by a 20-minute segment to accurately calculate your lactate threshold heart rate alongside your pace. This division is only for the calculation, you should keep the 30 minute intensity the same.
4. Your threshold pace is the average speed maintained over the entire 30-minute duration (the average pace of the entire 30 minutes).
5. Your lactate threshold heart rate is the average heart rate during the final 20 minutes of the test.

From this test, you'll establish:
- Your lactate threshold pace (measured in minutes per kilometer or mile, depending on your preference).
- Your lactate threshold heart rate (measured in beats per minute).

Using these findings and the 80/20 running method, access the Training Peaks zones configurator to set your heart rate and running speed zones.

Make sure to complete this session by establishing both heart rate and running speed zones.

If you have any queries or need further assistance, don't hesitate to contact us at ivankochco@gmail.com.