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 know to run the workout. For full context, the video below covers additional details.
Key points
- A 30‑minute lactate‑threshold (LT) test on a 400 m track yields your threshold heart rate, functional threshold pace (FTP), and functional threshold power (FTP‑W).
- Warm‑up: 20 minutes of easy laps followed by dynamic stretches, lunges, and mobility work to loosen the legs.
- Main set: 30 minutes at a hard, steady effort targeting ~6 min 53 sec per mile (6:45–6:53 / mile), with HR between 170–180 bpm and power around 330 W.
- Pair a stride pod or shoe sensor (for cadence, distance, power) with a chest‑strap HR monitor and an Apple Watch or TrainingPeaks to capture data by lap.
- After the run, log your average HR (179 bpm), average pace (6:53 / mile), and average power (331 W) into TrainingPeaks to establish Zone 2 aerobic and LT ranges for your training.
Workout example
- Warm‑up (20 min) – Easy laps, 5 min of light jogging, then 5 min of dynamic stretches and lunges; stay relaxed.
- LT time trial (30 min) – Start at your target threshold pace (≈6:45–6:53 / mile). Hold steady even if the pace drops; the goal is to sustain the effort for the full 30 minutes, even when it becomes difficult.
- Cool‑down (2‑3 min) – Easy laps plus glute and IT-band stretching.
- Data capture – Record HR, pace, and power; use the averages to set your training zones.
Closing note Give this track‑based LT test a shot, then put your results into your Pacing app to dial in zones for your actual running paces. You’ll start the season with real, proven targets—now go own those miles! 🚀