There are many conditioning methods and tools out there. One of our favorites is threshold sessions. The goal of these sessions is get some volume of training in and around lactate threshold. Training the vicinity of lactate threshold has proven to be very effective at improving ones conditioning. Traditionally it was considered an endurance athletes concern but team sports have shown great success with this type of training.
Implementing this type of training is relatively simple but does require a little bit of preparation. The most efficient thing to do is go to the nearest performance lab and perform a lactate test. This basically establishes your work load and heart rate at lactate threshold. The DIY option is a little less accurate but can still be quite effective. One simple way to establish a decent estimate is the method described below.
DIY LACTATE TEST
After a comprehensive warm-up conduct the following.
- Run, Row or Cycle a 10min time trial on an even surface. Try and maintain as steady a pace as possible for the entire 10mins. Make note of heart rate and or watts/pace every 30secs for the final three minutes. The average of these will be a pretty close estimate of your lactate threshold. It will be accurate enough to use effectively but not 100% as you would get with a lab test.
Once you do this you can construct the sessions. The intervals should reflect the nature of your competition. Longer distance races deserve longer intervals. The work:rest periods should be 1:1 or 2:1 for longer intervals. 3-4 reps performed twice a week will be enough to start seeing improvements.
Here are some suggestions for some popular sports that have shown to help improve overall conditioning in a short space of time.
4X 4mins with 4mins rest @90% of Lactate threshold (Pace or Heart rate) twice per week
3-4 X 5-10min with 5mins rest @85% of lactate threshold (Pace, Watts or Heart rate) twice per week
5k, 10k or Half/Full Marathon
3-4 X 5-10min with 5mins rest @85% of lactate threshold (Pace, Watts or Heart Rate) twice per week
If using Heart Rate, with each successive repetition heart rate will creep up about 2-3% to maintain pace or wattage. This is normal. If using Wattage or pace there should be a similar decrease with each progressive rep. As fatigue develops across the session less work will be possible at the lactate threshold point. The 2-3% shift accounts for this fatigue. Do not panic if you see this relatively small drop off. The session will still be effective.
In summary these sessions are a great method for improving aerobic conditioning. Not everyone has access to a lab so the DIY test is a very useful and cost effective alternative. It is accurate enough to still use the sessions effectively. Which sessions you choose will depend on what sort of sport you partake in. Add a few of these into your sessions and you should notice a solid improvement in your conditioning within a matter of weeks.
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