{"id":24388,"date":"2026-01-20T15:36:27","date_gmt":"2026-01-20T07:36:27","guid":{"rendered":"https:\/\/crankpunk.com\/?p=24388"},"modified":"2026-01-20T15:52:52","modified_gmt":"2026-01-20T07:52:52","slug":"cycling-how-to-increase-your-lactate-threshold","status":"publish","type":"post","link":"https:\/\/crankpunk.com\/ja\/2026\/01\/20\/cycling-how-to-increase-your-lactate-threshold\/","title":{"rendered":"Cycling How To: Increase Your Lactate Threshold"},"content":{"rendered":"

You ever want to learn about one of these ‘cycling catchwords’ and then Google it only to find yourself muddling through what reads like a scientific paper? <\/em><\/p>\n\n\n\n

Well, you won’t get that here at CrankPunk. Simple is as simple does.<\/em><\/p>\n\n\n\n

Here’s a pretty basic take on LT training, but it’s just about all you really need…<\/em><\/p>\n\n\n\n

If you find yourself fading during long steady efforts, such a long flat rides or when climbing, then incorporating lactate threshold (LT) training<\/strong> into you weekly routine is key. <\/p>\n\n\n\n

What is Lactic?<\/strong> Lactic acid is a natural compound produced by your cells, especially muscles, when they need quick energy from glucose without enough oxygen, known an anaerobic metabolism. <\/p>\n\n\n\n

Your lactate threshold is the point where your muscles start producing lactate faster than your body can clear it. Training at or just below this intensity helps your body get better at processing lactate, delaying fatigue and improving endurance. <\/strong><\/p>\n\n\n\n

Cyclists often describe it as a ‘hard but sustainable’ pace \u2014 I call it DWT, which stands for Don’t Wanna Talk<\/strong> – like, you could <\/em>talk if you had to but you’d really <\/em>rather not… a real world example is you’re going up a 7% climb, 5kg heavier after the winter with a buddy who spent three months in Girona, and he’s telling you about all the pros he rode with and asking you what you’ve been doing and all those turkey sandwiches<\/strong> and the odd yard of Weissbier<\/em><\/strong> or 5<\/strong> come to mind and with it the barely controllable urge to punch him straight in the kisser<\/strong> – yeah, that <\/em>kinda feeling.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Yep, got my phone, wallet, boxing gloves…<\/em><\/p>\n\n\n\n

You could also say it’s the effort you could hold for around an hour in a race scenario if you really had to.<\/p>\n\n\n\n

LT training benefits<\/strong> include improved aerobic efficiency, stronger legs, and faster recovery times. It\u2019s especially useful for time trials, long climbs, or solo breakaways where you need sustained power.<\/p>\n\n\n\n

For elite riders<\/strong>, this can mean training at 95-105% for up to an hour<\/strong>. This zone is known as \u2018threshold\u2019<\/strong> and if you do not have a power meter, it\u2019s the zone where you feel your legs starting to burn but you can still go on – breathing will be heavy but not gasping for breath. It\u2019s a tricky zone<\/strong> to get right, but the more you do it, the more you will recognise the feelings.<\/p>\n\n\n\n

For beginners and intermediate riders<\/strong>, widen that zone to be from 90-100%, and try this:<\/p>\n\n\n\n

10 min warm up<\/strong><\/p>\n\n\n\n

5 min at 80% of FTP<\/strong><\/p>\n\n\n\n

2 min rest<\/strong><\/p>\n\n\n\n

7 min at 96-105% <\/strong><\/p>\n\n\n\n

2 min rest<\/strong><\/p>\n\n\n\n

7 min at 96-105% <\/strong><\/p>\n\n\n\n

And so on. <\/p>\n\n\n\n

Try 3 for the first time, then 4, and so on, and increase time spent at threshold as you improve.<\/p>\n\n\n\n

Good luck! <\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

LT training is essential for time trial events.<\/em><\/p>","protected":false},"excerpt":{"rendered":"

Missing that punch? Get into Lactate Threshold Training! Here’s a How To and Why To!<\/p>","protected":false},"author":40955418,"featured_media":24395,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"{title}\n\n{excerpt}\n\n{url}","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false,"jetpack_post_was_ever_published":false},"categories":[91675791,191799004,767234008,943],"tags":[767233535,22923,2708,767234012,767234015,767234009,767234011],"class_list":["post-24388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching-cycling","category-crankpunk-coaching","category-how-to","category-training","tag-cycling","tag-cyclist","tag-how-to","tag-improve-climbing-cyclist","tag-improve-time-trial","tag-lactate-threshold-training","tag-why-do"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t