The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afternoon!

Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actually help you run faster. You’ll learn why threshold matters so much, how it affects your training and racing, and what practical steps you can take to lock in your pace without wasting time or money.

Key Takeaways

1. Threshold training is the key to racing stronger because it tells you the fastest pace you can hold without crashing.
2. With the right approach, you don’t need fancy labs or expensive gear—you can get reliable numbers from simple tests and consistent training.
3. For most runners, a simple 20-minute field test is the most effective way to find your threshold heart rate. It is surprisingly accurate, empowering, and something you can repeat every month or two to track your progress without needing a lab.

Timestamps

• [00:18] What You'll Learn
• [01:10] What Is Threshold And Why Does It Matter For Runners?
• [02:15] The Threshold Test Shootout
• [02:29] The Number Four Best Threshold Test - Zone 2/MAF/Your Gut Intuition
• [04:11] Number Three Best Threshold Test - Online Calculators/Race Data
• [05:32] Use This To Improve Your Threshold Right Now
• [06:21] Number 2 Best Threshold Test - Field Test
• [07:41] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)
• [09:52] What I Learned Doing Them All
• [10:19] What You Need To Improve Your Threshold

Links & Learnings

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate4shootout
• Learn about tempo runs here - https://dlakecreates.com/tempo
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about how to do a Maffetone Test here - https://dlakecreates.com/maf
• Learn how to do a Lactate Threshold field test here - https://dlakecreates.com/lttest
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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