As a runner, you may know
that E=MC2, but you probably can’t precisely define
your lactate threshold – even if you’ve felt
the pain of crossing it many times. If you need a reminder,
your LT is the point of exertion where your body draws
on rapid energy systems, causing the buildup of lactic
acid in your muscles. Sure enough, acid buildup can feel
like your legs are on fire, but is that really such a
bad thing? Yes and no, according to this thoughtful piece
from Training Peaks: “The
Importance of Lactate Threshold and How to Find Yours.”
Crossing your lactate threshold during training is fine
in short doses, but it will create the need for more recovery
time afterward. That’s why many experts recommend
doing most of your training below your LT. That got us
wondering: How do we determine our LT? There are a few
methods, like the MAF Method or the Karoven Formula which
use metrics like your age, resting heart rate, and maximum
heart rate to deliver an estimate. However, research has
shown a simple talk test is just as accurate. Perform
a talk test by reading a paragraph aloud at the end of
an incremental cardio test. The point where it becomes
difficult to speak will give you an idea of the intensity
level and heart rate at which you cross your lactate threshold.
You can also input your 5K race time into the “Pete
Pfitzinger Lactate Threshold Calculator” for
an estimate of your optimal lactate threshold pace. If
you want to improve your performance on these tests, try
these “Three
Running Workouts To Increase Your Lactate Threshold.”
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