What is Lactate?

Lactate is a byproduct of anaerobic metabolism that accumulates in muscles during intense exercise. Understanding lactate dynamics helps optimize training intensity and improve performance.

Lactate Thresholds

There are two primary lactate thresholds that determine training zones:

• LT1 (Aerobic Threshold) - The intensity where lactate begins to rise above baseline levels (typically around 2 mmol/L)
• LT2 (Anaerobic Threshold) - The intensity where lactate accumulation exceeds clearance (typically around 4 mmol/L)
• MLSS - Maximum Lactate Steady State - the highest intensity where lactate remains stable

Training Zones Based on Lactate

Training zones help structure workouts for specific adaptations. Each zone targets different physiological systems and energy pathways.

Frequently Asked Questions

How accurate is lactate testing?

Laboratory lactate testing is the gold standard for determining training zones. Field tests provide estimates but lab tests give precise individual thresholds.

How often should I test lactate?

For serious athletes, testing every 3-4 months helps track training adaptations. Recreational athletes can test 1-2 times per year.

Can I train without lactate testing?

Yes, you can use heart rate zones, perceived exertion, or pace-based training. However, lactate testing provides the most accurate individualized zones.