Lactate Threshold - 13 Week Training Plan by KONA Human Performance
Filed under: Workouts & Training Plans
KONA Human Performance
Lactate Threshold Training – 13 Weeks
Lactate Threshold (LT) is a point during exercise at which lactate in the blood, a by-product of anaerobic
exercise, rise above a certain level or threshold. As the intensity in exercise exceeds this threshold, the
surplus of lactate causes fatigue and eventually forces us to slow down. Therefore, LT represents the
highest steady-state exercising intensity an athlete can maintain for prolonged periods of time. The level
below LT is termed Maximal Aerobic Capacity. Most coaches and sport scientists today recognize LT as
one of the strongest predictors of endurance performance.
Pace, power, and speed at Lactate Threshold is the best predictor of performance.
Many coaches specifically develop workouts to improve your power and pace at threshold. Intervals with an intensity around FTP is the most common and effectiveway to improve. However, there are other ways to train, which will boost your aerobic engine and threshold power.
Most of my cycling training programs are built in a way that increases FTP using a combination of these workouts:
- VO2 max intervals.
- Threshold power intervals,.
- Sub-threshold power intervals.
- Endurance rides.
WARNING: These sessions are very demanding and require a high level of physical effort and
psychological concentration. Workout expectations are regulated to be within your physiologically limits.
Everyone is looking for that one type of workout that is the key to success. This is it!
WEEK # LT WORKOUT (total minutes)
1 TEST - 10k Time Trial - FTP
2 2x10' w/5'RI (20')
3 2x10' w/5'RI, 1x8 Tabata (20'+)
4 3x10' w/5'RI (30')
5 TEST - 10k Time Trial - FTP
6 2x12.5' w/5' RI, 1x10 Tabata (25'+)
7 3x12.5' w/5' RI (37.5')
8 2x15' w/5'RI, 1x10 Tabata (30'+)
9 TEST - 10k Time Trial - FTP
10 1x10', 2x15' w/ 5'RI (40')
11 2x20' w/5'RI (40')
12 2x20' w/5'RI, 1x10 Tabata (40'+)
13 TEST - 10k Time Trial - FTP
Weeks # 1,5,9,& 13 are “TEST” and recovery weeks in your training program. In place of a LT interval
session, a 10k or 20 min time trial will be performed. Results from these tests will be used to establish
your functional threshold power (FTP) and observe improvements.
All workouts include a warm-up (WU) and a cool-down (CD).
FTP - Functional Treshold Power: is the highest mean average power or pace you can maintain for one hour.
WU – Warm Up: Start with approximately 5 minutes easy pedaling, increasing cadence to 90-95 rpms and gradually
adding resistance to no more than 60-70% FTP or Level 2. Additionally, you may add 2-3 spinups:
increase cadence to 105-110 rpms for 30 seconds to 1 minute with equal recovery interval (RI).
CD – Cool Down: Following workout sessions, decrease intensity and gradual reduce cadence for at least 5 minutes
to improve your recovery from the exercise session.
Tabata: a series of intense intervals - 20 seconds “ON” or all out and 20 second “OFF” or recovery