Generate Your Next Level: Lactate Threshold Intervals

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Lactate Threshold Intervals

I love intervals! Why? In a short focused, amount of training time, you can accomplish a great deal. Intervals are a training method whereby one works at a certain heart rate or power level for a given period of time, with a specific period of rest. Done properly, interval training can increase your anaerobic and aerobic capacity. Exercise physiologists and coaches rarely agree on much, but studies show that the body is its most efficient at putting out a steady state of power at the lactate threshold (LT).

Some basic guidelines for interval training are in order. Make sure you have a good understanding of your heart rate zones and are using your heart rate monitor while training. Take a lactate test. This will allow you to work with customized HR zones. If you are using a power meter, such as an SRM or PowerTap, you can further narrow the focus of the interval. Each interval should be done with maximal effort (on an intensity scale of 1-10, they should be at a level of 8-10). The phase of training you are in will determine which one you should perform.

So, what is a lactate threshold (LT) interval ? A perfect example is a time trial. A time trial (TT) is basically one long lactate threshold interval. Your goal for a TT (besides a specific time or placing) should be to pedal your bike the fastest you can right at or slightly below your lactate threshold. Pedaling at the pace where you have the strongest sustained power should net you your best results. I personally place time trials at a sustained intensity of 8-9, and one should do LT intervals at this effort level.

How about some LT interval technical specifics? After warming-up 15-20 minutes, find an uninterrupted stretch of road with either a slight rise (false flat), or a slight headwind. Accelerate to get your heart rate up to your LT, and keep that pace for 6 minutes. Keep the HR within a 5 beat zone below your LT. If you are using a power meter, stay within 10 watts of your power target. Rest 6 minutes, then do three more. You can do the same workout 48 hours later. The following week do three eight-minute work intervals, with four minutes of rest. If those go well, 48 hours later do three ten-minute work intervals. The following week, go to two 15 minute work intervals, and the week after that, two twenty minute work intervals. In a month, you’ve trained yourself to tackle a 20 K time trial, and will have increased endurance and strength for criterium and road races. If you’re a triathlete, you can tackle some VO2 max intervals next, then return to LT intervals.

NOTE: Before adding intervals to your routine, make sure you have an aerobic base. Generally speaking, this means two months of training in your aerobic zone (65-75% of your maximum heart rate) at least 5 hours per week.

Intervals need not be as daunting as they are made out to be. Yes, they can be hard, but once you complete a workout, you’ve accomplished very specific training in a relatively small amount of time.

Jonathan Siegel, Director of Coaching
JDS Sportcoaching, LLC

Jonathan Siegel, CSCS, is an RRCA-certified running coach and certified cycling coach. If you have training questions or comments or are interested in a lactate test, contact JDS Sportcoaching,LLC.

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