How to Do a DIY Lactate Threshold Test

Knowing your training zones is valuable if you want to prepare for a race. Some runners thrive in training by a rate of perceived exertion; however, many prefer to have clearly outlined pace or heart rate zones. One simple way to determine training paces is a recent race. But what if you have not raced recently or your last race was in extreme conditions? Enter the lactate threshold test, which you can do on your own, without visiting a lab. 

The same applies to heart rate zones. Yes, you can subtract your age from 220; you can also throw darts at a board. While age-based formulas work well for some, for others, the standard deviation is just enough that you accidentally train in the wrong zones. The lactate threshold test can also provide customized heart rate training zones. 

How to Do a DIY Lactate Threshold Test

Based on an athlete’s goals and recent training and racing, I will sometimes prescribe the lactate threshold test. This provides us with accurate training paces and is easy to repeat. While this is a hard workout that demands recovery, this test also doubles as a solid aerobic stimulus. 

The Science Behind the Lactate Threshold Test

Your running velocity at lactate threshold (vLT) is approximately your one-hour race pace. Typically, you utilize either laboratory tests or recent race paces in a calculator (ideally the VDOT calculator) to determine vLT. However, that’s not the only method. A 2005 study conducted at East Carolina University found that a 30-minute time trial on a flat surface estimated vLT just as well as other tests, thus making it a practical test for real-world athletes. 

Many coaches do use this test, from triathlon coach Joe Friel to ultra coaches Megan & David Roche to myself. It’s simple, practical, and cheap! Additionally, many athletes experience a huge confidence boost seeing where their fitness is. 

How to Do a Lactate Threshold Field Test:

  1. Warm up with 10-20 minutes easy, with 3-4 strides (20 second long accelerations)
  2. Pause for a moment and let yourself focus. Keep this 1-5 minutes in length; you don’t want to cool down. 
  3. Run 30 minutes as hard as you can, aiming for a consistent effort. You want to avoid starting too fast; epically crashing and burning nullify the test. You want to save this as a separate GPS recording.
  4. Cool down for 5-20 minutes, depending on goal mileage for the day.

A few notes for accurate results:

  • Choose a flat, uninterrupted route. If you are repeating the test, use the same route. Do not choose an over hill route or a straight downhill route. If in doubt, use a track.
  • If possible, run it on a day with mild weather (avoid high heat, high humidity/dew point, snow/ice, and heavy winds). 
  • Run alone! This is a time trial, not a race. 
  • Use a chest strap if you are using this test to determine HR zones. An optical wrist-based HR monitor simply is not accurate enough for this test.

What to Do with Your Result:

Paces Zones:

Your average time from the test is your velocity at lactate threshold (vLT). From there, you can calculate your training paces. 

  • Easy: 1.5-2.5 minutes per mile slower than your vLT
  • Marathon pace: 30-40 seconds per mile slower than vLT
  • Half marathon pace: 10-15 seconds per mile slower than your vLT
  • Threshold (hour race effort): vLT pace, plus/minus 5-10 seconds per mile
  • Critical velocity (30-40 min race effort): 10-15 seconds per mile faster than vLT
  • VO2max/interval: 40-45 seconds per mile faster than vLT
HR Zones:

Your average heart rate in the final 20 minutes is your heart rate at your lactate threshold (LTHR). You can use this to accurately calculate your heart rate zones for training

  • Zone 1: Less than 85% of LTHR
  • Zone 2: 85–89% of LTHR
  • Zone 3: 90–94% of LTHR
  • Zone 4: 95–99% of LTHR
  • Zone 5a: 100–106% of LTHR

You can repeat a lactate threshold test every six to eight weeks. However, avoid doing the test within six weeks of a goal race. Most importantly, treat the test like any hard workout: program easy runs or rest in the couple of preceding days and then be deliberate about recovering well.

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Have you ever done a time trial in training?

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13 Responses

  1. Using a 30-minute time trial to estimate your vLT is a great idea, Laura.

    I did a similar test like that a few months ago on the track to estimate my max HR as a base to estimate my HR zones.
    It works well!

  2. Very interesting.

    Nope I’ve never done a time trial.

    I’m loosey goosey with my running. I just run.

    But thanks for the info.

  3. Haha, throwing darts at a board. So true.

    This is a great test and I use it with my runners, too! Although it would be really cool to get into a lab and have all the science done, field tests like these are just as valuable.

  4. This test is something every runner who is serious about reaching their full potential should perform and perform regularly. Thank you for breaking it down in simple terms.

    Keep up the good work

  5. “ Your average time from the test is your velocity at lactate threshold (vLT). ” I am not sure what this means. Science requires precision in units. Time is not velocity. What does “average time from this test” mean really? I wish this post was useful, there seems to be good stuff in it, albeit confusing…

    “ Your running velocity at lactate threshold (vLT) is approximately your one-hour race pace.”

    Pace and velocity are different things. Pace is minutes per mile. Velocity is miles per minute.

    1. Hello Jack,

      In the field of exercise science, we use velocity to discuss pace. Velocity at VO2max is how the community discusses the pace at which one hits their VO2max; a search on PubMed can be helpful for seeing more examples. Here is an example of how velocity at lactate threshold is used: https://www.frontiersin.org/articles/10.3389/fphys.2020.585267/full (this article uses km/hr, but for American readers miles/hr is easier). From there, you can translate km/hr or miles/hr into min/mile or min/km, which is a simple calculation (7.5 mile/hr = 8:00 min/mile).

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