Calculadora de Ritmo do Limiar de Lactato
Determine seu ritmo no limiar de lactato para treinos de resistência.
Lactate Threshold Pace
5.00 min/km
Lactate Threshold Pace vs 5K Race Time
Formula
## Lactate Threshold Pace The lactate threshold (LT) is the exercise intensity at which lactate begins to accumulate in the blood faster than it can be cleared. Training at LT pace improves endurance performance. ### Estimation Method **LT Pace = 5K Race Pace / Threshold Percentage** For well-trained runners, LT pace is approximately 88% of 5K pace (or about 15 seconds per mile slower than 5K pace). This corresponds roughly to the pace you could sustain for 60 minutes in a race.
Exemplo Resolvido
A runner with a 22-minute 5K using 88% threshold estimate.
- 015K race pace = 22 / 5 = 4.40 min/km
- 02LT pace = 4.40 / 0.88 = 5.00 min/km
- 03LT pace per mile = 5.00 x 1.609 = 8.05 min/mile
Perguntas Frequentes
What is lactate threshold?
It is the intensity above which lactate accumulates in the blood faster than it can be metabolized. Training at or slightly below this intensity improves the body's ability to clear lactate.
How long should LT workouts be?
Classic "tempo runs" at LT pace last 20-40 minutes. Alternatively, do "cruise intervals" of 5-15 minutes at LT pace with short rests.
Can I test my actual lactate threshold?
Yes, through a graded exercise test with blood lactate sampling. Many sports labs and coaches offer this service, which gives a more precise result than pace-based estimates.
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