WHAT IS THRESHOLD?: Lactate Threshold & FTP Explained!

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WHAT IS THRESHOLD?: Lactate Threshold & FTP Explained!

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Күн бұрын

We all have heard the term Threshold thrown around, but do you know what it actually means? In this video, we dive into what is Threshold practically and from a physiological perspective. PLUS an insight of how threshold changes over time with training.
VO2max & Lactate for Predicting Performance: • 3 KEYS TO FASTER RUNNI...
Energy Systems 101: • ENERGY SYSTEM INTERPLA...
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@mathiassorensen92 Жыл бұрын

Well spoken. Question: What would you use to set Z4 HR on a bike - LT1 or LT2? How about running? Are there differences?

@NJSportScience Жыл бұрын

Bike HR on average is approx 5-10bpm lower than running, with a high amount of individual difference. Then depends what you define as Z4, I like to use between Threshold (LT2/VT2) and VO2max but Garmin will define the upper end of Z4 as VT2

@justincooper9683 4 жыл бұрын

Great video! What sort of work to rest ratio do you try and maintain when doing threshold intervals for running?

@NJSportScience 4 жыл бұрын

Equal or more work than rest. 1:1, 2:1, 3:1, 4:1 etc. Two of my go to sets for threshold are: A) 1 x 5min @ 100-105% threshold pace/2.5min easy jog PLUS 5 x 1min @ VO2max/30s passive recovery B) Mona Fartlek Here you have similar stimulus using different work to rest ratios.

@bmp713 Жыл бұрын

Does lactate concentration increase directly from not being able to take in enough oxygen for aerobic metabolism? What is it exactly that makes you run out of breath with increased intensity?

@NJSportScience Жыл бұрын

It’s a mix of energy system interplay (ie increases in anaerobic glycolysis) causing an increased production but then also how well/or not well you can clear it. All that results from how well you consume oxygen which is far more than just breathing. It’s the way in which you take in/breath, transport then utilize the O2. Running out of breath with increased intensity depends on the context. Could you be more specific to what you mean by this part of the question? Or provide an example?

@NJSportScience Жыл бұрын

@bmp713 Жыл бұрын

@@NJSportScience An example would be pedaling faster or on higher resistance with a bike, eventually you reach a pace you can't maintain pace without running out of breath. In general what exactly is it physiologically the makes you breathe heavier and eventually run out of breath? How does the point at which you start running out of breath relate to the lactate threshold? What type of training most improves the threshold when you start running out of breath?

@ernestly 4 жыл бұрын

Great content man! As a recreational runner and working in healthcare, i’m more fascinated now how concepts in energy production at cellular level i have learned before makes me understand and appreciate more whats happening on my runs and training, thanks for your channel! Just a thought tho about lactate threshold and vo2max. I noticed my vo2max measured through my fitbit charge 4 fluctuates depending on the surfaces I ran with like when i ran on trails especially on hills my est. vo2max decreases although I am guessing its due to how this tracker is designed to measure this metric? Cheers

@NJSportScience 4 жыл бұрын

As with any estimated metric like VO2 from your device, it’s going to have some inconsistency. If you haven’t already check out how these devices estimate Vo2max to maybe help you gauge some of the variation: kzfaq.info/get/bejne/eriVoJeb2ZbDaXU.html Based on Garmin but the same principles apply. Appreciate the support for the channel!

@tjubix1525 Жыл бұрын

Hey man, nice video. Is it possible to feel it in your breathing when you're reaching your lactate threshold? There's a certain heart rate where I'm really starting to gasp for air, is that the threshold? In other words, what's the relation between breathing and lactate threshold?

@grantdavis8953 2 жыл бұрын

Hi Nick, just stumbled across your channel - fantastic info and very well articulated. Just after your thoughts on a topic. I have a rough FTP of 300ish, generally able to sustain 176bpm for 40+ minute efforts, therefore assumed this was my LTHr. I have recently done some self lactate testing which indicates an LT1 of 196 and LT2 of 280. Confirmed this with a MLSS test, which saw steady lactate in a 270w block (ave 166bpm), but a significant increase during the 280w block (ave 174bpm). My questions: 1) Am I best to set my power zones off my FTP of 300? Or off my MLSS of 270-280? I can see pros and cons of each. 2) If lactate spikes at >280w/somewhere between 166-174bpm, how am I able to sustain efforts >40mins at 176bpm without blowing up?

@NJSportScience 2 жыл бұрын

1. What are you defining as a significant difference in lactate? MLSS should be a bit lower typically so that’s consistent with what I’ve seen before. Something to consider is when you get to threshold and above the VO2 slow component kicks in. A fancy way of saying even if wattage is constant, a drift in HR and oxygen consumption will occur, this is likely going to explain why you can ride 40mins at 176bpm. This may then be different to actually riding at 300W for 40mins. I would say 280 is probably a more accurate number to use but I’d need more context and to look at your actual testing numbers to judge it fully.