I'm wondering if as you train at and slightly below LT does your heart rate increase similar to your pace?
I'm wondering if as you train at and slightly below LT does your heart rate increase similar to your pace?
With training, it will be harder to reach that BPM, thus you will be faster.
Well that depends...there’s a misconception about what lactate thresholds are considered. And theres different ways to clear wasteful by product and use some of that by product as an energy source. There’s also different threshold/tempo workouts that will indeed increase your HR at the workout progresses (depending on age and fitness level) or you can run at a certain pace with low rest period and be fine and also vice versa, you can run above your easy long run pace with short rest and your breathing hard with restricted rest period at a vigorous pace. Also, there’s the traditional running hard for 2-8 miles hard.
Some examples are listed below
Quarter mile repeats with no warm up, run on 3’ (meaning if your run your quarters in 90s, you have 90s walk recovery) for 5 miles total (including the mileage that you walked for rest)
The traditional 800m-2k repeats with 1’ rest at 80-90 of max heart or 13-17 RPE in the Borge scale. Both with or without a mile-3 miles warm up....
Mile repeats again with 1’-5’ rest, this time your running pretty close to your 5k pace so about anywhere between 10-50s slower than 5k pace per mile
1’ on 1’ off or 2’ on and 2’ off (same pace or a bit faster than your LSD run) for whatever distance seems necessary to you and what race your training for. The list goes on. Hope this helps. If you need a coach, I can coach you via email. Send an email @
Yes, until you hit a certain maximum, and then only pace at this LTHR will increase.
You can also detrain and then your LTHR will decrease.
It could also happen that you can improve speed at LT and at the same time your LTHR will slightly decrease (a lot of slower running can do that to you).
(Your slower twitch fibers are highly trained, but faster twitch fibers are detrained)
This means that you can push your LTHR a little further again and get a boost in performance.
(You bring your faster twitch fibers back to balance with your slower twitch)
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