I did a threshold test today on my treadmill at zero incline (made sure treadmill was leveled) and did 8x1k with 75 seconds rest in between. Here’s my data:
3:30 = 2.5 mmol (148 HR)
3:20 = 0.9 mmol (153 HR)
3:15 = 1.2 mmol (157 HR)
3:10 = 1.3 mmol (159 HR)
3:05 = 1.5 mmol (163 HR)
3:00 = 3.0 mmol (167 HR)
2:55 = 3.6 mmol (167 HR)
2:50 = 3.8 mmol (171 HR)
does anyone know what my LT1 and LT2 lactate values would be? Any help is appreciated. Thanks!
1. What is your maximum HR?
2. I don't believe you were at 3.8 mmol at 2:50 (4:33 mile pace). Or you're in shape to run 1 hour in the half.
I’ve never tested my max Heartrate but I would assume it’s in the 200-204 range. Also lactate can be low at this pace. Look at this here:
The pace will vary depending on the workout. Doing 8 X 3 min on this treadmill, your lt2 seems to be around 3.00 or slightly slower.
if you try to run 8 x 3 min at 3.00 and take a lactate test after the last rep, you’ll get a better sense of if you are above lt2 or not.
Thanks but I’m not trying to find what paces are my LT1 and LT2. The paces during that lactate test don’t matter. I’m trying to find out what lactate numbers are my LT1 and LT2. Thanks!
Threshold. wrote:
Thanks but I’m not trying to find what paces are my LT1 and LT2. The paces during that lactate test don’t matter. I’m trying to find out what lactate numbers are my LT1 and LT2. Thanks!
I'd say ~ 1.2 mmol/L is your LT1 and somewhere between 3.0-3.6 mmol/L is your LT2.
However, this is not a reliable threshold test as the stages are too short and the rests are too long.
Dont use distance for the threshold test. Use time, preferrably steps of 4-6 minutes. since your doing K's, each rep is not only different speed but also different duration, which really just makes a mess.
The threshold hold test is called a half marathon if you're elite or a 10 miler if you're not. Your threshold pace will be a little slower than 10 mile pace and a little faster than half pace. If you're elite it will be right around half pace or a little slower for world class.
Threshold. wrote:
I did a threshold test today on my treadmill at zero incline (made sure treadmill was leveled) and did 8x1k with 75 seconds rest in between. Here’s my data:
3:30 = 2.5 mmol (148 HR)
3:20 = 0.9 mmol (153 HR)
3:15 = 1.2 mmol (157 HR)
3:10 = 1.3 mmol (159 HR)
3:05 = 1.5 mmol (163 HR)
3:00 = 3.0 mmol (167 HR)
2:55 = 3.6 mmol (167 HR)
2:50 = 3.8 mmol (171 HR)does anyone know what my LT1 and LT2 lactate values would be? Any help is appreciated. Thanks!
There's a couple definitions of LT1, but 1 mmol above baseline is the most common and that would seem to be 1.9 mmol. If you're looking for fatmax, that would probably be the 1.5 mmol (usually 1.3-1.8 for trained athletes). Either you produce very little maximum lactate or you never hit LT2 based off those numbers. (These are my best guesses, I'm not an expert on this)
Alright I’ll do the test again some other time. I did do 25x400 of 40 seconds rest the other day where I ran 68-69 seconds per 400 and recorded 2.3 mmol after the final rep.
Maybe I just produce naturally low lactate. I did 16x300 the other day off 75 seconds rest and averaged 45 seconds for all the reps with a 41 second last lap. My lactate after was 7.5 mmol