Threshold Running: All You Need to Know
Threshold Running is a cornerstone of endurance training, designed to improve your ability to sustain faster paces for longer periods. But before you start, there’s one critical step: ergometric evaluation.
Why Ergometric Evaluation Is Essential
Before implementing a threshold training program, an ergometric evaluation is crucial. This test doesn’t measure your peak condition—it assesses your current fitness level. This snapshot allows coaches to create a personalized training plan that matches your needs and goals.
Common Misconception
Many believe ergometric evaluations should be done when an athlete is in top shape. In reality, the test measures your condition at the time of testing, providing actionable data for immediate training adjustments.
Key Ergometric Tests for Endurance Athletes
One of the most important tests is Maximal Oxygen Uptake (VO₂max), which measures the maximum amount of oxygen your muscles can use during exercise. This test also provides:
- Maximum Aerobic Velocity: The highest speed achieved during the VO₂max test.
- Maximum Heart Rate: The peak heart rate recorded during the test.
These metrics help identify ventilatory thresholds, which are essential for effective training.
Ventilatory & Lactate Thresholds Explained
During testing, two ventilatory thresholds are identified:
- VT1 (First Threshold): Transition from moderate to heavy intensity.
- VT2 (Second Threshold): Transition from heavy to severe intensity.
Similarly, lactate testing reveals:
- LT1: Where lactate begins to rise.
- LT2: Where lactate accumulation accelerates.
These thresholds define your training zones.
Training Zones
Training zones are often divided into five levels (Seiler et al., 2009):
- Zone 1: 45–65% VO₂max, 55–75% HRmax
- Zone 2: 66–80% VO₂max, 75–85% HRmax
- Zone 3: 81–87% VO₂max, 85–90% HRmax
- Zone 4: 88–93% VO₂max, 90–95% HRmax
- Zone 5: 94–100% VO₂max, 95–100% HRmax
Threshold training typically targets Zone 2 and Zone 3, depending on your goals.
What Does Threshold Training Include?
Threshold Running focuses on improving your lactate threshold. Workouts are structured around LT1 and LT2:
- LT1 Zone (Moderate): Long runs and steady aerobic sessions. These build endurance and allow you to maintain pace without fatigue.
- LT2 Zone (Threshold): Tempo runs and cruise intervals. These are shorter but more intense, improving your ability to sustain high effort.
Physiological Benefits
Training at threshold levels leads to major adaptations:
- Lower Heart Rate: Increased stroke volume reduces heart rate at rest and during exercise.
- Improved Running Economy: Better oxygen utilization and cardiovascular efficiency.
- Higher VO₂max: More oxygen delivered to muscles.
- Better Lactate Clearance: Reduced accumulation during hard efforts.
- Faster Threshold Pace: Ability to run quicker before hitting fatigue.
Over time, these changes shift your lactate curve to the right—a clear sign of progress.
Threshold Running is a powerful training method for endurance athletes. To implement it effectively:
- Start with an ergometric evaluation (VO₂max test).
- Identify your ventilatory and lactate thresholds.
- Train in the right zones with structured workouts.
- Monitor progress through periodic testing.
With proper planning, Threshold Running can help you achieve peak performance and sustain faster paces for longer.