Menu Close

Your Lactate Threshold

Lactate threshold hot sweaty man

Race pace interval training can build up your lactate threshold so you can run faster and farther without tiring. In a video, Kalan Anglos explain how your anaerobic threshold can limit your performance. However, you can improve this threshold through high-intensity interval training.

For example, you run at race-pace for two miles. Then slow to a moderate pace for one mile. That’s one interval. For an interval workout, you repeat the interval one, two, or more times.

Lactate Threshold

A Catalyst University video says lactate threshold is the exercise intensity at which lactate concentration begins to increase exponentially. This threshold starts at your aerobic threshold. Dr. Phil Maffetone has a formula for maximum aerobic heart rate: for athletes, it’s 180 – age. For example, a 47-year-old athlete has an aerobic threshold of (180 – 47) 133 bpm.

Thus, running at a heart rate higher than 133 bpm the athlete will exponentially increase his blood lactate concentration. In terms of Polar Heart Rate Zones, an athlete’s aerobic threshold is at the end of zone 3.

Anaerobic Threshold

Catalyst University says at anaerobic threshold you fatigue very quickly because you lose the ability to clear blood lactate. Generally, the Onset of Blood Lactate Accumulation (OBLA) occurs at 85% of your maximum heart rate.

For a person age 47, OBLA occurs at a heart rate (HR) of 147 bpm. This HR is in the middle of zone 4. However, for well-trained runners, this Garmin video says the anaerobic threshold is at 90% of maximum HR. Thus, for an athlete age 47, OBLA occurs at 156 bpm, the start of zone 5.

Safe Race Pace

To avoid hitting your anaerobic threshold, wear a heart rate monitor on a chest strap and do not exceed 90% of your maximum heart rate. I recommend the Polar H10 chest strap monitor paired with the Polar Vantage M watch. Running multiple miles in heart rate zone 5 can result in a race injury. For example, my first half marathon.

Leave a Reply

Your email address will not be published. Required fields are marked *