Hey I’m wondering which will give me more bang for my buck, I can’t do double thresholds so should I do my thresholds at LT1 or 2
Hey I’m wondering which will give me more bang for my buck, I can’t do double thresholds so should I do my thresholds at LT1 or 2
Lt1 for singles, lt2 for doubles
Its in the name wrote:
Lt1 for singles, lt2 for doubles
That doesn’t make sense given lt2 is harder and more load on the old body
But 1 means single, and 2 means double. It doesn’t make sense for it to be the other way around
Its in the name wrote:
But 1 means single, and 2 means double. It doesn’t make sense for it to be the other way around
stop stop taking the piss you clearly don’t know what your talking about
Its in the name wrote:
But 1 means single, and 2 means double. It doesn’t make sense for it to be the other way around
Haha! Fail!
Once again, such an informative LRC thread.
Lt1 is upper easy/warmup pace or 100km race pace
Lt2 is for training. Slightly faster than half marathon pace
So LT2 is great pace if You do doubles. For single workouts You can run faster
Terrible replies so far.
Between LT1 and LT2 is a good spot for single. Ideally, you would be a bit below LT2. This would allow you to accumulate more time at close to threshold while still being able to recover.
Then how slow You expect to run 8x1km off 1-2min revovery? At marathon pace?
Please, check what LT1 even is and then come back.
Lt1 is aerobic threshold or around 70-75% of maxHR.
Lt2 is anaerobic threshold or around 85-90% of maxHR.
There is massive difference between them. Marathon pace is lot closer to LT2 than LT1
LT1 is usually pretty good for early season work or the session after a race. It's good to accumulate volume and low end aerobic gains without drastic stress on the body. It's hard to find this since it feels so easy. Think of this as the foundation of the house- you do more low end training at/under LT1 then you lay the foundation for a bigger house.
LT2 is a little more intense, so has a bit more of a recovery cost. It gives more high end aerobic adaptations. You can work this and see results pretty fast, but it's growth is limited by the foundation of the house (so your base). Usually I transition this type of work more frequently in the pre competition phase.
Anecdotally from what I've seen in athletes I coach (and myself when I was training at a high level) is that LT1 is paired well with an intense workout later in the week. So say LT1 Tuesday, and Friday 800-1500 pace specific session. It appears that athletes are able to get more out of the specific sessions when paired with lower intensity volume earlier in the week. I'd usually pair LT2 with something like hills, easy 1500 pace 200s, or your 5-10k pace sessions.
I don't think one is better than the other, not is double threshold essential. It depends on what you're training for, your fatigue level, and where you are in the season. Hope that helps!
How much lactate mmol is lt1? And lt2?
There is just one anaerobic threshold. Stop butchering aerobic threshold into some kind of lower anaerobic threshold.
Have any of You done lab test where Your lactate, vo2max is checked?
Each person is different
lvrhs1992 wrote:
There is just one anaerobic threshold. Stop butchering aerobic threshold into some kind of lower anaerobic threshold.
Have any of You done lab test where Your lactate, vo2max is checked?
It's not talking about one anaerobic threshold. Yes I agree there is one anaerobic threshold.. generally that's what we call LT2, since exercise becomes unsustainable past this level and is no longer aerobic.
LT1 is used to describe the first sustained rise in lactate above resting levels. This is the lowest intensity caused to raise lactate, so is termed the aerobic threshold. It's not a lower anaerobic threshold, but something different. From experience in ramp tests you will see a rise in lactate from resting in the first rep, then it will go down and be steady for two reps, then incrementally increase.
Can't really give a solid number for LT1 and 2 since it's individual. People mostly ascribe 2.0/2.5mmol for LT1 and around 3.5/4.0mmol for LT2. But this is too simplistic and neglects the fact our physiology is all different.
For what it's worth I have also done lab tests and vo2max tests. I find the lab tests are poor at giving realistic values- it's not the same as actually running and usually they use 3 min intervals. This is not enough to create a steady lactate reading, and can help to make you think your fitness is greater than it is.
Physiological markers are fun to track and can help to inform training but it's not worth sailing your ship solely on these numbers.
Lt1 is 0.5-1mmol
Lt2 is 2-4mmmol
At rest we have lactate levels below 1.
When we run, lactate actually is lower than when sitting. Only when You up the pace, lactate reaches 1mmol and that is aerobic threshold aka lt1.
My stats according to lab test
4.30 per km is recovery pace 0.5mmol
4.00 per km is easy pace 1.0mmol, so lt1
3.20 is my threshold at 2.6mmol, so lt2
That would be my training pace for double threshold days if I would do them. Between 21km and 10km race pace.
But as I do singles, I usually start at 10km pace and end at 5km - 3km race pace for longer intervals.
For 400s and even shorter reps I run at 3000-800m pace
This is too simplistic. Plenty of people have resting lactate levels above 1.0mmol.
The point is that lt1 is lot, lot slower thsn lt2 as it isn't anaerobic threshold.
You don't run intervals at that pace. Lt1 is good long run pace
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