The exercise intensity at which lactate accumulates in the blood faster than it can be cleared, marking the transition from sustainable to unsustainable effort.
FULL EXPLANATION
Lactate threshold represents the intensity at which lactate production exceeds the body's ability to clear it, causing lactate to accumulate in the blood. This typically occurs around 80-90% of VO2 max in trained individuals.
Exercise below lactate threshold can be sustained for extended periods, while exercise above it leads to rapid fatigue. Improving lactate threshold allows athletes to maintain higher intensities for longer.
WHY IT MATTERS
Lactate threshold is a strong predictor of endurance performance and is more trainable than VO2 max. Raising it allows faster sustained paces in endurance events.
HOW TO IMPROVE
Improve lactate threshold through tempo runs, threshold intervals, and consistent aerobic training. Train at or slightly below threshold to push the boundary higher.
NORMAL RANGES
Lactate threshold typically occurs at 80-90% of max HR in trained individuals, 65-75% in untrained. Blood lactate around 4 mmol/L is often used as reference.
RELATED TERMS
VO2 Max
The maximum rate of oxygen consumption during intense exercise, a gold-standard measure of cardiovascular fitness.
Zone 2 Training
Low to moderate intensity cardio training that maximizes fat oxidation and builds aerobic base without accumulating significant fatigue.
Rate of Perceived Exertion
A subjective scale used to rate how hard exercise feels, from very light to maximum effort.
More in Fitness Metrics
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Well-EstablishedThe total amount of work performed in training, typically calculated as sets x reps x weight.
Zone 2 Training
Well-EstablishedLow to moderate intensity cardio training that maximizes fat oxidation and builds aerobic base without accumulating significant fatigue.
One Rep Max
Well-EstablishedThe maximum weight you can lift for a single repetition with proper form, used to measure and program strength training.