30-Min Lactate Threshold Test
Workout - 30-Min Lactate Threshold Test
- 20min @ 7'00''/km
- 30min @ 5'30''/km
- 12min @ 7'30''/km
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This summarizes “Pre-Season Lactate Threshold and FTP Test! - RUN TIME TRIAL” from Ryan Clayton. Here’s what you need to run it. The full video has the rest.
Key points
- A 30-minute lactate-threshold (LT) test on a 400 m track gives you threshold HR, functional threshold pace (FTP), and functional threshold power (FTP-W).
- Warm-up: 20 minutes of easy laps plus dynamic stretches, lunges, and mobility.
- Main set: 30 minutes at a hard, steady effort targeting around 6:53 per mile (6:45-6:53/mile), HR 170-180 bpm, power around 330 W.
- Pair a stride pod or shoe sensor (cadence, distance, power) with a chest-strap HR monitor and an Apple Watch or TrainingPeaks for per-lap data.
- After the run, log average HR (179 bpm), pace (6:53/mile), and power (331 W) into TrainingPeaks to set Zone 2 aerobic and LT ranges.
Workout example
- Warm-up (20 min): easy laps, 5 min of light jogging, then 5 min of dynamic stretches and lunges.
- LT time trial (30 min): start at threshold pace (≈6:45-6:53/mile). Hold steady even if pace slips. The goal is to sustain effort for 30 minutes.
- Cool-down (2-3 min): easy laps plus glute and IT-band stretches.
- Data capture: record HR, pace, and power. Use the averages to set training zones.
Closing note Try the track-based LT test, then put the results into the Pacing app to set zones for your running paces.