Lactate threshold is the exercise intensity at which lactate production and clearance become balanced or begin to diverge. It marks the transition from mostly aerobic metabolism to mixed aerobic-anaerobic work.
It is one of the most actionable markers for endurance athletes because it defines sustainable intensity, training zones and changes in fitness more objectively than feeling alone.
LT1 marks the first measurable rise above baseline and helps define easy endurance. LT2 is close to the highest controlled steady intensity and is central for threshold training and pacing.
In a step test, intensity rises every few minutes and lactate is measured at the end of each stage. The lactate curve is then used to estimate LT1 and LT2.
Common methods include Mader, Dmax, Modified Dmax, Dickhuth IAT, Log-Log and Delta models. LactateThreshold compares multiple methods instead of relying on one fixed point.
Calculate lactate threshold yourself — free
With LactateThreshold you calculate lactate threshold directly from your step-test data.
Start demoIt is the intensity where lactate starts to rise meaningfully in the blood. Below it, exercise is more sustainable; above it, fatigue rises faster.
LT1 is often around 2 mmol/L and LT2 around 3.5-4.5 mmol/L, but individual methods and athletes differ.
Use systematic aerobic volume below LT1 and targeted work near LT2. Repeat testing shows whether thresholds move over time.
Heart-rate based estimates exist, but blood lactate testing is more direct for serious diagnostics.
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