🐽 What Is Lactate Threshold Pace

A person's lactate threshold is when the production of lactate exceeds their body's ability to clear it from the system. Research suggests training around one's lactate threshold could be 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. What Is Your Threshold Pace? Threshold pace—also known as T-pace—can get a little complicated. In scientific terms, this is the pace at which your body needs to produce energy without oxygen. It does this using glycolysis, which produces a byproduct called lactate. The lactate threshold corresponds pretty closely to the ventilatory threshold, and is often used as a marker of the anaerobic threshold. In untrained individuals, the lactate threshold occurs around 50-60% of your VO2 max (maximal oxygen uptake). However, in aerobically trained athletes (like runners), the lactate threshold typically occurs 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 . Put simply, the lactate threshold is an exercise intensity where blood lactate shows an accelerated increase. The image below highlights the relationship between exercise intensity and lactate levels. At low intensities, lactate remains low, until a point referred to as the aerobic threshold (LT1). Tempo pace is different for everyone, which is part of the appeal of this training technique. It's customized to your current running capabilities, and it changes when you do. Much like aerobic exercise is a workout for your heart, training at your lactate threshold is a workout for your muscles to practice clearing lactic acid buildup. 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. Lactate threshold is the point where lactic acid begins to accumulate in your muscles - your body switches from aerobic respiration where lactic acid is easily moved out of the muscles, to anaerobic respiration where lactate builds up. Lactate Threshold is the pace or effort that you can sustain for a prolonged period of time where the amount of lactate that your muscles are producing can effectively be removed. For most runners this is the fastest pace you can maintain for 1 hour. For Elite Runners this pace is similar to 15km to Half Marathon race pace. So, what is Threshold training? This is running at a pace where lactate does not rise significantly in the blood during the run, but rather, it stays at a constant level. Essentially, it is the point JUST BEFORE the moment where the amount of lactic acid build-up is greater than the body can efficiently get rid of. iZXfhcV.

what is lactate threshold pace