Lactate Threshold Testing

Lactate Threshold Test: (Road or Trainer) 30 Minute Time Trial

Used to establish your Lactate Threshold Heart Rate for Running & Cycling. Be sure to warm-up with the same general warm-up & intensities with each test. Using the same course & variables maximizes the consistency of the test.


The Test:

  1. 1.Warm-up - Ride for 20 minutes at an endurance pace, RPE 2-3, do 3 x 1 min. (1min RI) fast cadence drills of 100+ RPM. Follow this up with easy riding for 5 min. Then do 1 x 5 min max sustainable effort for the given 5 min. followed by 10 minutes easy riding. Follow this immediately with STEP 2, the test.

  2. 2.Complete a 30 minute time trial on a flat to slightly uphill road course. (This can also be done on an indoor trainer but the much needed motivation may be tough to reach). This is an all out effort for the entire 30 minutes.

  3. 3.To determine or confirm your Lactate Threshold Heart Rate (LTHR), click the lap button on your heart rate monitor 10 minutes into the time trial and then again at the end of the 30 minute TT. Your average heart rate for the last 20 minutes is a good estimation of LTHR.

  4. 4.Cool-down - Easy ride for 10-20 minutes, RPE 2-3.


If your training with a power meter, your average power output for this test also functions as an approximation of your Functional Threshold Power or FTP.


The more times you do this test throughout the year, the more reliable your training zones are and the more you become aware of what it feels like training and racing at your LTHR.


When you establish a solid fitness base you will find that your LTHR does not significantly change during the season and is quite stable. However, what is noticed and what we look for is changes to your Pace & Power, this is what we really want to see improvements in. See example below.


Example:

For a Cyclist, your LTHR is better served when used with a power-meter which will allow you to see improvements or reductions in your fitness level. An example would be to see that your LTHR has not changed from test to test but your Power during each subsequent test as shown steady improvements for every given HR, therefore we have an improvement in your FTP and fitness level.


Resources:

  1. •The 30 minute test - Joe Friel

  2. •Determining your LTHR, Just keep it simple! - Joe Friel

  3. •Clearing up the confusion between 30 min & 1 hour test durations - Joe Friel

  4. •An explanation as to why a power-meter completes the story - Joe Friel


Abbreviations:

LT - Lactate Threshold

LTHR - Lactate Threshold Heart Rate

TT - Time Trial

RPE - Rating Perceived Exertion

RPM - Repetitions Per Minute

RI - Recovery Interval

HR - Heart Rate

FTP - Functional Threshold Power