Lactate Threshold Workouts
Improve your Lactate Threshold
- 2×20 or 3×20 in Zone 4. Warm up for 10-15 min with some 1 or 2 min efforts at zone 3 and 4. Each interval should be in zone 4. It may take a few minutes for you HR to get to zone 4. Cadence should be around 90-100 RPM. Rest 5-10 min with easy spinning zone 1 between intervals. Can be mixed with other work outs such as V02max intervals. Avg HR of each interval should be in zone 4.
- 4×15 in Zone 4. Warm up for 10-15 min with some 1 or 2 min efforts at zone 3 and 4. Each interval should be in zone 4. It may take a few minutes for you HR to get to zone 4. Cadence should be around 90-100 RPM. Rest 5-10 min with easy spinning zone 1 between intervals. Can be mixed with other work outs such as V02max intervals. Avg HR of each interval should be in zone 4.
- 5×10 in Zone 4. Warm up for 10-15 min with some 1 or 2 min efforts at zone 3 and 4. Each interval should be in zone 4. It may take a few minutes for you HR to get to zone 4. Cadence should be around 90-100 RPM. Rest 5-10 min with easy spinning zone 1 between intervals. Can be mixed with other work outs such as V02max intervals. Avg HR of each interval should be in zone 4.
cwilhelm | 
February 23, 2011 12:45 pm
