Lactate training program
We are often asked about training programs linked to the use of our lactate meters. While we are not a coaching organisation, we are able to offer you specific sessions that we have used ourselves and we know will offer you significant benefits over the long term. These sessions should be used in combination; there are two session per week that you can substitute in for your existing training.
Note the below sessions are only suitable for people who are already training regularly. If you are just a beginner, we recommend you consult a doctor and a coach before you commence any training program.
You should retest every 4 weeks to ensure accuracy and track your progress.
These should be your "quality sessions" for the week if you are doing all four. Please ensure to fuel yourself and rest adequately.
Cycling sessions. (Based upon power or heart rate)
These sessions can be done in any order in the week and should have 48 hours in between them. To obtain the maximum benefit, you should not have another hard (above lactate) session in between them in another sport.
You can add a sub lactate run (session 2) in that 48 hour period.
| Work out details. (adjust variables based upon your fitness level) |
|
Session 1 |
|
10 min warm up at 70-80% of threshold 6-10 X 5 mins @ 105% of threshold 3 minutes in between at 80% threshold (This is important as this gives you maximum lactate clearing) 10 min cool down at 70-80% of threshold |
|
Session 2 |
|
10 min warm up at 70-80% of threshold 2 - 3 X 20 mins @ 95% of threshold 5 minutes in between at 80% threshold (This is important as this gives you maximum lactate clearing) 10 min cool down at 70-80% of threshold |
Running sessions. (Heart rate)
These sessions can be done in any order in the week and should have 48 hours in between them. To obtain the maximum benefit, you should not have another hard (Above lactate) session in between them in another sport.
You can add a sub lactate cycling (session 2) in that 48 hour period.
| Work out details. (adjust variables based upon your fitness level) |
|
Session 1 |
|
10 min warm up at 70-80% of threshold 6-10 X 4 mins @ 105% of threshold 2 minutes in between at 80% threshold (This is important as this gives you maximum lactate clearing) 10 min cool down at 70-80% of threshold |
|
Session 2 |
|
10 min warm up at 70-80% of threshold 2 - 4 X 10 mins @ 95% of threshold 3 minutes in between at 80% threshold (This is important as this gives you maximum lactate clearing) 5 min cool down at 70-80% of threshold |
Following these sessions will enable you to make real gains in your performance when used over reasonable periods of time, 8-12 weeks. Yes, they are repetitive, but that is what gets results!
