Anaerobic threshold, also called lactate threshold, is the point when lactate begins to accumulate dramatically in your blood while exercising. Immediately past this point, you may feel the "burn" in your muscles and you begin to fatigue rapidly. As explained in the University of New Mexico's Lactate Threshold Assessment paper, your anaerobic threshold is the fastest you can run, for up to an hour, without tiring or needing to stop. Once you know your anaerobic threshold, you can train at that level and improve your performance. There are a few approaches to estimate your anaerobic threshold.
Step 1
Calculate your maximum heart rate. This can be done using the simple formula of 220 minus your age. An estimate of your heart rate while at anaerobic threshold is 85 to 90 percent of your maximum heart rate, according to Sports Fitness Advisor. Once you know this heart rate, you can wear a heart rate monitor to train at your anaerobic threshold. This is the simplest method for estimating your anaerobic threshold, but is not as accurate as other methods.
Step 2
Run for 30 minutes at the fastest pace you can sustain. Wear a heart rate monitor for this test. After you complete your time trial, take an average of the heart rate readings for the last 20 minutes of your run. This average is an estimate of your heart rate while at anaerobic threshold. This method works best for seasoned runners who are able to set a pace for the time trial.
Step 3
Use a portable lactate analyzer. When used with an appropriate exercise test, this tool can measure your anaerobic threshold as accurately as a test performed in a laboratory setting. However, this option is usually available only to those with a coach with access to such equipment.
Step 4
Obtain a laboratory test to determine your anaerobic threshold. During the test, you run on a treadmill and the speed is gradually increased. At regular increments, blood is drawn and analyzed. The amount of lactate in your blood is graphed against your speed. The point at which your blood lactate begins to rise exponentially is your anaerobic threshold. While this option provides the most accurate information, it is not reasonably available to most recreational athletes.
Step 5
Begin training at your anaerobic threshold. According to the University of New Mexico's Lactate Threshold Assessment paper, if you are able to increase your pace at anaerobic threshold through training, your race times will improve.
Things You'll Need
- Heart rate monitor
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