Does anybody know of any lactate threshold training workouts? I could only find a few and I'm not sure if they are correct.
Here they are:
8 X 200 metres @ 100%(4 min recovery)
4 X 75 seconds @ 100%(5 min recovery)
5 X 60 seconds @ 100%(2.5 minute recovery)
It puts the lotion on its skin
I guess you doesnīt need go at 100%Originally Posted by Blinky
over 90% itīs ok.
Those reps mentioned at that intensity with that recovery time is ratehr impossible. Esp. with the 200's after 1 200 at 100% with 4 minute rest the next one is likely to be at 75% and all downhill from there. Id cut the rest a bit and drop the intensity and do osmething such as 2x4x200 @80% with 2-3 mins rest and 5-66 misn rest between sets.
i definitely agree with QUIKAZHELL. i think i know for sure that 5 X 60 seconds @ 100%(2.5 minute recovery) is impossible. 60sec @100% with a good level athlete makes morethan 400m maybe 500 even.imagine that at max efort when ur legs are saturated with lactic acid and ur overall body is dead, wats 2.5min going to do?
as far as lactic acid goes, i kow of lactic capacity that is enhanced through repition runs with short recoveries ex 10x200m @75% with 2min rest, and i kow of lactic power that is trained through high intensity runs with long recoveries ex 4x200m @ 100% with full recovery.
comments?
Agreed on the lactate capacity lactate power stuff.
what lactate capacity and power?
All of these workouts are beyond impossible. Here are a few good lactic capacity workout I like:
6-8*200 w/4 minutes rest done @85% of best time (workout done in flats)
5*300 w/4 minutes rest done @85% of best time (workout done in flats)
3*(300rest 3 minute 600) w/4 minutes rest done @75-80% of best time.
I don't know what kind of shape you're in right now, so these workouts may be too hard, or too easy for you, depending on your fitness. There are three variables you can manipulate to make these workouts harder or easier.
1)The speed at which the runs are performed
2) The rest time
3) The number of reps you do
all these types of workouts are classified as intensive tempo really. what and why is anyone using these is my question? do some of you find that there is a place for these runs in the preseason?
The point of these workouts is to accumulate lactic acid and keep running through it right? Would playing hockey for a typical shift(60-90 seconds) and then taking a 2-3 minute rest be the equivalent to this type of training? At the end of a shift you can really feel the lactic acid build up.
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