Implementing and Enhancing Your Lactate Threshold: A Guide for Runners and Triathletes

In the first part of this two part series Head Triathlon Coach here at PGC1 Jack Bond outlined what famous Lactate Threshold is and the benefits of improving it. You can check out that blog here: Training Your First and Second Lactate Threshold: A Guide for Runners and Triathletes.

Now in Part Two read about implementing threshold work and why coaches love threshold work for their athletes!

How to Implement Threshold Training

Implementing effective threshold training requires a strategic approach. Here’s how you can begin training your first and second lactate thresholds to boost your performance in running, cycling, and triathlon:

1. Identify Your Lactate Threshold Zones

To train effectively at your lactate thresholds, you first need to know where they are. This can be done through laboratory testing or through field tests. In general, LT1 occurs at about 60-75% of your maximum heart rate, while LT2 occurs at around 85-90% of your max heart rate. You can also use pace (running) or power (cycling) as a reference for your LT1 and LT2 zones. Monitoring your thresholds over time is also a good way to update training zones and to track fitness. 

Field lactate testing is a service offered by PGC1 Coaching. Therefore, enquire today to take your training to the next level. 

2. Incorporate Interval Training

Interval training is a great way to target both LT1 and LT2. To enhance LT1, perform intervals at a pace where you’re exerting yourself but can still maintain control of your breathing (~5/10 effort). This may look like longer efforts of ~20-60 minutes on the bike or running, for example. These efforts are excellent for increasing aerobic capacity and improving your ability to maintain a steady pace during longer races.

For LT2, the intervals will be shorter, at a pace that feels challenging but sustainable for the duration (~7/10 effort). Sessions will involve reps of ~5-20 minutes with 2-3 minutes rest between each rep.

For triathletes, it’s important to include each discipline (swimming, cycling, and running) in your interval training. For example, you could do bike intervals at LT2 intensity, followed by

a run at LT1 pace, or include threshold intervals in your swim sets.

3. Gradually Increase Intensity and Volume

As your fitness improves, gradually increase the volume of your threshold sessions. For example, you can extend the duration of each interval or add more repetitions to your workouts. Over time, this progressive overload will continue to enhance your lactate thresholds and overall endurance exercise performance. Keep tracking your thresholds so you can increase the pace or power of your reps accordingly. 

4. Recovery and Adaptation

Threshold training is demanding, so ensure that you have adequate active recovery and rest days in between high-intensity sessions. As you recover, your body will adapt to the increased workload, and your lactate thresholds will rise, allowing you to sustain higher intensities for longer periods.

Why use a coach to enhance your thresholds? 

Lactate threshold training is a long-term process that requires careful planning and progression to ensure continuous improvement, especially for runners and for triathletes who must balance three disciplines. A coach plays a critical role in structuring personalised training plans across swimming, cycling, and running, ensuring you gradually raise your lactate thresholds without overloading your body. With individualized guidance, a coach tailors workouts to suit your unique strengths, weaknesses, and race goals, helping you build endurance and speed across all three sports. This personalised approach sets you up for success in running events from 5k to marathons and in multi-sport events like triathlons, from sprint to Ironman distances.

With a coach’s expertise, runners and triathletes can avoid the risks of overtraining and plateauing by ensuring that their training intensity and volume are personalised. This thoughtful progression allows you to improve across all disciplines. By focusing on your specific requirements, a coach ensures you develop the endurance and performance needed to excel on race day, giving you the best chance to achieve personal bests and tackle your race with confidence.

At PGC1 Coaching, we have male and female running and triathlon coaches ready to help you succeed. We work with athletes of all ability levels, using these scientific training methods to help you improve and, ultimately, to achieve your goals. 

Conclusion

Training your first and second lactate thresholds is an incredibly effective way to enhance your endurance and improve your performance in running and triathlon events. By understanding and targeting these key intensity zones, you can build better stamina, increase speed and power, and enhance your recovery. Whether you’re aiming for a new personal best or looking to improve your overall fitness, incorporating threshold training into your routine is a powerful way to unlock your full potential. Stay consistent with your training, track your progress, and reap the rewards of improved endurance, faster times, and stronger performances.

Threshold training isn’t just about pushing harder—it’s about training smarter, adapting to higher intensities, and reaping the benefits on race day. Whether you're chasing your personal best in a marathon or preparing for the next triathlon, join us at PGC1 Coaching to take your training and performance to the next level.  

This blog was written by Jack Bond, MSc in Physiology from Loughborough University, BSc in Sport and Exercise Science from Exeter University and currently studying for a PhD at Loughborough University on thermoregulation and training adaptation. Jack is the Head Triathlon Coach at PGC1-Coaching and has coached athletes to GB age group competitions at both European and World level. Jack alongside his triathlon coaching helps inform training practice within PGC1, offers lactate testing to athletes and coaches runners on a 1-2-1 basis.