What is lactate threshold?

Lactate threshold (LT) is the exercise intensity at which lactate begins to accumulate in the blood faster than it can be cleared. Above LT, fatigue increases rapidly.

How does LT relate to race performance?

LT pace roughly corresponds to the pace you can sustain for 50-60 minutes of racing. For most runners, this is between 10K and half marathon pace.

How can I improve my lactate threshold?

Tempo runs (20-40 min at LT pace), cruise intervals (3-5 x 5-10 min at LT with short rests), and progressive long runs all improve LT.

RunCalcs

Lactate Threshold Calculator — Estimate Your LT

Estimate your lactate threshold pace and intensity from race results.

Race Distance

Hours

Minutes

Seconds

How We Calculate This

Lactate Threshold Estimation

LT pace is estimated as the pace sustainable for approximately 60 minutes of racing, calculated using the Riegel formula to predict 15K race pace.

LT Pace = Predicted 15K time / 15

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.