Before we start, I don’t even know if this is called lactate thresholds intervals in English. But apparently there’s a lot of Google articles on the subject, so I guess so…
Secondly, let us establish that lactate threshold intervals do not mean that you should run back and forth across a doorstep/threshold. Although that’s easy to believe. Some people think that it is so. I wish not to mentions any names, but he has a training blog.
No lactate threshold intervals are intervals that will be within your lactate threshold zone. And again. It’s not an area which is constructed with doorsteps from a lot of used doorsteps/thresholds from a big demolition site somewhere in Wisconsin.
Thirdly, I’m no expert on pulse training, apart from that I have puls myself, and to be honest, I hardly know anything at all besides that. But fortunately, there is all-mighty Internet and my coach.
Then finally, to put it simply, lactate threshold heart rate is simply the pulse you have when you run as fast as you can for 60 minutes without dying at the end. It is the speed in which the body can handle and carry away the lactic acid in your body at the same rate as your body produces it. This threshold is different for everyone, although a few says that it is approximately 90% of your maximum heart rate.
Figure out your lactate threshold heart rate
The best way to figure out where your threshold is precisely is to measure it in a lab, but there are a couple of tests you can do to find out what your lactate threshold pulse is. The easiest one is the 30 minutes test.
Do like this: Warm up properly. Run/bike 30 minutes on a flat course in a hard and steady pace you can maintain for 30 minutes. It should be hard, but once again, you should not feel like you are dying at the end. Your average heart rate the last 10 minutes is a good estimator of your threshold heart rate.
Lactate Thresholds Intervals
Once you established where your lactate threshold heart rate is it’s time to do some intervals! My favourite is 4x8min. Do like this:
Start with 15 minutes of warm-up. Nice and easy. Watch nature. Watch all the interesting people out there.
After 15 minutes, step it up! Run fast and hard for 8 minutes. But remember to check your heart rate. Don’t go too fast! Remember that eight minutes is a pretty long time.
After eight minutes – rest for 3 minutes. Stand completely still. The first rest might feel too long, but it’s good! Train hard – rest hard. Repeat this three more times – and boom! You’re done. Cool down for 15 minutes.
Check out my last session of lactate thresholds intervals.