Thresholds and Zones: Demistefied

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The concept of lactate threshold (LT), is also known as functional threshold power (FTP) in cycling. LT represents the maximum effort an athlete can sustain predominantly using aerobic energy systems, typically equating to the highest intensity maintainable for about an hour. Exceeding this threshold leads to muscle fatigue due to lactate accumulation, necessitating a reduction in effort to recover. Training at or just below LT enables athletes to maintain high performance levels without premature fatigue. 
 


Improving LT is achievable through targeted training, unlike VO2 max, which is more influenced by inherent physiological traits. Enhancing LT involves training both below and above the threshold to boost the body's efficiency in clearing lactate and tolerating higher lactate levels. As fitness improves, LT increases, serving as the foundation for establishing training or power zones, which are defined as percentages of LT. 

Determining LT can be done through laboratory testing, involving graded exercises with blood or oxygen exchange measurements to identify the point where lactate clearance is surpassed by production. Alternatively, field tests can provide reasonable estimates; for instance, conducting a 30-minute solo time trial and using the average pace or heart rate from the final 20 minutes as the LT. While not as precise as lab tests, these methods offer practical means to assess fitness and set training zones. 

LT is integral for calculating the Training Stress Score (TSS), which quantifies the overall stress of each workout. A one-hour maximal effort at LT corresponds to 100 TSS points. Training at lower intensities over longer durations or higher intensities over shorter periods can also accumulate 100 TSS. Monitoring TSS allows athletes to track fitness (Chronic Training Load - CTL), fatigue (Acute Training Load - ATL), and form (Training Stress Balance - TSB) using the Performance Management Chart.
 


Regularly assessing and updating LT ensures that training zones remain accurate, facilitating effective training and performance improvements.
Location: Malta

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