How do I conduct the 30-minute threshold test?

Run or cycle at maximum sustainable effort for 30 minutes. Record average power or pace. Your lactate threshold is approximately 95% of average power or slightly slower than your average pace.

What is lactate threshold training?

Training at or just below lactate threshold (tempo runs) raises the pace at which lactate accumulates. This directly improves marathon and half-marathon performance.

How often should I do threshold training?

Most training plans include one threshold session per week, typically 20-40 minutes of continuous tempo running or 4-6 threshold intervals with short recovery.

Lactate Threshold Pace Estimator

Estimate lactate threshold pace from a 30-minute time trial. Threshold pace is approximately 80-85% of your 30-minute all-out pace.

Use the full interactive calculator below, or

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Anaerobic Threshold %VO2

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