Lactate Threshold Tests

Lactate Threshold Tests Lactate Threshold - Treadmill Purpose: Measures economy at lactate threshold and rate of perceived exertion: RPE & HR and relative speed. The most important training parameter for the endurance athlete Establishes speed, RPE and HR for LT This test determines the heart rate training zones for your program As the season progresses LT tests may maintain the same LTHR but your speed may increase. 1. Set the grade to 1% (energy cost is equivalent to outdoor running) 2. WU until RPE is 12-13 (15-20 minutes). The pace should increase until leveling off at the workload. 3. The set is continuous until exceeding LTHR for 4 (2 additional repeats) 4. Begin set 5. Recorder record speed, HR and RPE Test Format: (each repeat) 3 minute repeats @ 1% record speed/hr/rpe at 90 and 3 3 @ 1% add.2 MPH - record speed/hr/rpe at 90 and 3 3 @ 1% maintain speed - record speed/hr/rpe at 90 and 3 3 @ 1% add.2 MPH - record speed/hr/rpe at 90 and 3 3 @ 1% maintain speed - record speed/hr/rpe at 90 and 3 Every 2 add.2 MPH and maintain the grade at 3% until exceeding LTHR for 4' I.e. Speed Grade HR RPE 7.0 1% 138 13 7.2 1% 141 13-14 7.2 1% 144 14 7.4 1% 147 14+ 7.4 1% 150 15 7.6 1% 153 15+ etc. Refer to the RPE sheet (Either use the 6-20 scale or 1-10 scale) Recorder: 1. Record HR, RPE or kilometer 2. Record speed of treadmill and note pace per mile at 90 and 3 of each 3 segment. 3. When RPE reaches moderately hard (PE 15 or 5 on the 1-10 scale) the athlete will be less than 10 beats from LTHR 4. At RPE 16-17, athlete is at LTHR. 5. Monitor RPE, HR and speed throughout the 2' segment as athlete nears LTHR. 6. Continue two more repeats increasing speed.2 MPH once the athlete reaches 6-7 (10 pt) or 16 17 (20 point) point scale. 7. Record RPE at the end of the session. 8. Cool down 8-12 minutes. 9. Review the notes on LTHR determination. 1

Notes on Workout: As the speed increases, some of the muscles are beginning to work anaerobically before you actually reach LTHR. This occurs at Level 1 (L1) for LTHR which is 9 to 12 beats below LTHR. As you approach LTHR, your breathing rate becomes labored. This is called the ventilatory threshold (VT). There is a physiological correlation between VT and the moment of LTHR. Be aware of your breathing rate and additionally, your recorder should look for the following cues listed under LTHR determination: The HR takes a dramatic jump of 4-6 beats during the 3 segment. LTHR occurs at the HR right before the jump. The HR displays an erratic behavior. The recorder/athlete may notice that the HR jumped up then came back down two to three beats. This may happen several times within the 8-minute segment. LTHR occurs right before the erratic behavior. 2

RUN Lactate Threshold - Track 1. Track use 400 meters for a 9-12 minute miler, 600 meters for a 7-8 minute miler, 800 meters for a 6 minute or faster miler. 2. Recorder is necessary to monitor progress. 3. After each 400, there is a 10 second recovery. Test Format: Warm-up 10-15 minutes RPE progresses up to 12/13 (20 point scale or 3-4 on 10 point scale) Start 400 meter run End of 400 record RPE HR and speed while looping back to the starting line with a 10 second rest interval Recorder completion of each 400 record time or speed of each repeat, HR and RPE Each 400 is run progressively faster, ideally, by 2 seconds This may not happen Athlete will improve at pacing the 400 s as the season progresses When the RPE reaches 15+, you are nearing (within 10 beats) of LTHR Typically LTHR is measured between hard and very hard which is 16-17 (on the 20 point scale or 6-7 on the 10 point scale) Once you have reached 16-17 or 6-7, do two more repeats at the same speed Cool down 8-12 minutes The HR takes a dramatic jump of 4-6 beats during the 400 meter segment. LTHR occurs at the HR right before the jump. The HR displays an erratic behavior. The athlete must glance at the HR when the RPE reaches 15-16-17 (20 point scale) or 5-6-7 (10 point scale). The athlete may notice that the HR jumped up then came back down two to three beats. This may happen several times within the 2-minute segment. LTHR occurs right before the erratic behavior. 3

SWIM Lactate Threshold Establishes LT standard to measure pace or speed, RPE & HR at different intensities Heart rate (HR) can be used if you have a heart rate monitor. Pace (speed) and RPE are the two measurements that can easily be monitored in the water. RPE rises to very hard (16-17 on 20 point scale or 6-7 on 10 point scale) which determines LTHR Breathing pattern should be every stroke cycle. Don t alternate breath unless this is your normal pattern. 1. Recorder is needed: Pace per repeat, RPE and HR (if using a monitor) 2. Record repeat times and RPE at the end of each repeat (HR if using monitor) 3. Each repeat is swum 2-4" faster than the previous repeat until reaching LTHR 4. After a 10-15 minute warm-up, swim 200 moderate (RPE 12 on a 20 point scale, 4 on a 10 point scale) and note time. Add 10 seconds to this time. This is your send-off. i.e. 200 time = 3 30", send-off for each 200 is 3 40" Test Format; Warm-up 10-15 minutes up to steady aerobic state Swim 200 meters or yards at a moderate effort RPE progresses up to 12/13 (20 point scale) or 3 (on 10 point scale) Add 10 seconds to the finishing time. This is your send-off. (see above) Continue dropping time (2-4 seconds per 200) until RPE reaches 17(20 point scale) or 6 (10 point scale). Do two more 200 s. Pacing will be difficult and you may not be able to drop exactly 2-4 seconds for every 200 that s ok. Continue to record each 200 and note your RPE for each repeat. As the RPE approaches 15+(on a 20 point scale or 6 on a 10 point scale) (hard) you are getting close to the LTHR. Swim two more 200 s to reach and slightly exceed LTHR pace and RPE of 16-17 (20 point scale) or 6-7 (10 point scale). Note all of the variables. LTHR Determination/ HR Determination with RPE: The HR takes a dramatic jump of 4-6 beats on the 200 s. LTHR occurs at the HR right before the jump. The HR displays an erratic behavior. Athlete must glance at the HR when RPE reaches 15-16 -17 (20 point scale) or 5-6-7 (10 point scale). The athlete may notice that the HR jumped up then came back down two to three beats. This may happen several times within the 2-minute segment. LTHR occurs right before the erratic behavior. Pace/200 and RPE RPE reaches 16-17 (hard to very hard on the 20 point scale) or 6-7 on the 10 point scale Arms, torso and latissimus muscles are heavy and tighten up on each 200 Breathing is deep and labored Repeat times are difficult to descend Final pace of the two repeats after reaching (16-17 or 6-7) slow down in pace 4

Tips on LT Test: 1. During your short recovery between repeats, gently shake your arms and legs while simultaneously taking deep inhales. 2. Take slow inhales as you turn your head to breath. 3. When fatigue (RPE 15-16-17) rises, concentrate on keeping your stroke length long. LACTATE THRESHOLD Indoor Trainer Bike Purpose: Measures economy at lactate threshold: RPE, HR & Gear selection and speed or watts if using a calibrated system (I.E. computrainer) Test Format: 1. Warm-up fifteen minutes to an aerobic workload. The RPE equals 12-13 (on a 20 point scale) or 4 (on a 10 point scale). 2. Select the gear or workload that is lower (easier) than your desired time trial effort. 3. Shift gearing or increase RPM to bring-up intensity on each repeat. If you have a speedometer, increase 1 MPH per repeat. Watts increase at 20 watts per repeat. 4. Each repeat is 3 minutes. 5. Recorder should record HR, RPE, speed or watts (if available) at one minute and 3 minutes of each repeat. 1. Do not increase pace or load too quickly in the RPM s therefore it is critical to maintain a steady RPM (within 10%) throughout the entire set. Recorder should count the RPM s during the first minute (fifteen seconds) and last minute of each period to maintain consistency. 2. During the first two three minute periods, the HR may jump around it generally takes eight to twelve minutes before the HR climbs in linear progression. 3. Due to the lack of objective criteria with the indoor trainer, the LT estimation may vary four to six beats per test. However, this margin is still more precise than using an average heart rate index based on maximal HR and your age. The HR takes a dramatic jump of 4-6 beats. LTHR occurs at the HR right before the jump. The HR displays an erratic behavior. Athlete must glance at the HR when workload reaches RPE reaches 15-16-17 (20 point scale) or 5-6-7 (10 point scale). The athlete may notice that the HR jumped up then came back down two to three beats. This may happen several times within the 3-minute segment. LTHR occurs right before the erratic behavior. The HR lags or levels off for 30 seconds to 1 minute even though the RPE gradually RPE is a great indicator of LTHR. When you feel the intensity is hard, shifting to very When LTHR is determined, continue for two more repeats at the same workload. 5

BIKE Lactate Threshold Outdoor Course PURPOSE: Measures economy at LT Select gears that accommodate the workload. Gearing range fluctuates 10% below or above starting RPM. I.E. RPM is 92 then range is 83-101. If aerobic HR or speed has not been determined, then work up to a desired level that you think could be maintained for 2 hours (RPE 12-13 on a 20 point scale or 4 on a 10 point scale). 1. Select an outdoor loop course of approximately ¾ to 1 mile 2. Ride continuously until exceeding LTHR by 3-5 heart rate beats for 2 additional loops 3. Shift gears to accommodate workload on each lap 4. Recorder will ask for RPE and HR at the end of each lap and record loop speed 5. Recorder will note gearing at LTHR. To record, you may have athlete lop back for 10 seconds to allow time to enter readings. Test Format: 1. Warm-up of 15 minutes with RPE progressing up to 12-13. 2. Test begins Recorder record starting HR record starting RPE, record watts 12-13 RPE record gearing check stopwatch to record each lap time 3. Athlete builds intensity up to RPE of 13 at the end of the first loop 4. Athlete calls out (or programs) HR and RPE at the completion of each loop. Record average lap time. 5. Each lap should be approximately 5" faster than on the previous lap. There will be a gradual yet linear increase in HR at the completion of each lap. 6. Recorder should note final lap speed, compute MPH, RPE (17), HR & gearing 7. Watts should increase 20 Watts per lap The HR takes a dramatic jump of 4-6 beats. LTHR occurs at the HR right before the jump. The HR displays an erratic behavior. The athlete must glance at the HR when RPE reaches 15-16-17 (20 point scale) or 5-6-7 (10 point scale).the athlete may notice that the HR jumped up then came back down two to three beats. This may happen several times within the 2-minute segment. LTHR occurs right before the erratic behavior. The testing for each discipline requires patience and review by the athlete, recorder and coach. Repeat the tests every 3-6 weeks and you ll get a great assessment of your performance capabilities. 6