Threshold Training Calculator
Calculate your lactate threshold pace and get structured tempo workout suggestions.
Recent Race Performance
Threshold Pace
4:35/km
Range: 4:25 - 4:44/km
Threshold HR
154-163
bpm (83-88% max)
Predicted Half
1:39:18
Threshold Workouts
Classic Tempo
20-40 min continuous at threshold pace
4:35/km for 20-40 min
Cruise Intervals
3-5 x (1 mile at threshold) with 1 min recovery
4 x 1600m at 4:35/km
Tempo Sandwich
Easy warm-up + tempo + easy cool-down
2K easy + 5K at 4:35/km + 2K easy
Progressive Tempo
Start at tempo, finish at 10K pace
Start 4:44/km, finish 4:25/km
About Threshold Training
Lactate threshold is the exercise intensity at which lactate begins to accumulate in the blood faster than it can be cleared. Training at this intensity improves your ability to sustain faster paces. Threshold pace should feel comfortably hard - you can speak in short sentences but prefer not to. Include 1-2 threshold sessions per week during build phases.