We have two important physiological barriers - one where lactate accumulates in the blood and a second where lactate production becomes exponential and unsustainable.
Finding our lactate threshold without a lab test or lactate meter can be done by completing a 30min TT at 95% best effort and taking the last 20min averages. This threshold can be used to set our zones, which we can use to control the specificity and effectiveness of our training.
Training Zones Calculator - https://link.drwillo.com/calculators
Tempo refers to a metabolic steady-state lactate associated marathon intensity and can be achieved by running in zone 3.
Threshold refers to non-metabolic steady state lactate and is associated with 10km - half marathon (depending on ability) intensity and can be achieved by running in zone 4 in most five zone systems or zone 4 & 5 in most seven systems.
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Weekly training blog - https://link.drwillo.com/trainingblog
Run Faster with Data course - https://link.drwillo.com/runfasterwithdata
Training Plans - https://link.drwillo.com/leadtrainingplans
00:00 Intro
01:02 There are only 3 training zones
01:20 Aerobic training zone
01:32 How to measure TEMPO
02:10 First ventilatory threshold
02:35 Tempo training mistakes
03:48 How to measure THRESHOLD
05:10 Threshold test at home
05:38 Why a 30min test?
06:19 Zone Three TEMPO
06:45 Zone Four Sub-Threshold
07:19 Zone Five Above Threshold
07:45 Recap
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