The 30-Minute Lactate Threshold Test Protocol

To estimate your Lactate Threshold (LT) using a simple 30-minute running test.

A stopwatch or running watch with a timer
A flat, consistent surface like a track or treadmill. Road is ok but avoid a downhill run. Start and finish at the same place if possible.
Heart rate monitor (optional but recommended)
Turn off the Auto-Lap on your watch. It’s then up to you to press the lap button at the start and end of an interval.

Warm-Up: Begin with a 10-15 minute easy warm-up jog.
Start the Test: After the warm-up, start your stopwatch and begin running at a pace you believe you can sustain for 30 minutes without slowing down.
Mid-Point Check: At the 10-minute mark, assess how you’re feeling. If you’re struggling, you’ve likely started too fast. If you’re feeling good, maintain the pace. Hit the lap button on your watch at this point.
Final 10 Minutes: During the last 10 minutes, try to maintain your pace. If you’re feeling strong, you can slightly increase your speed.
Stop the Test: At the 30-minute mark, stop your stopwatch. If you’re using a heart rate monitor, note your heart rate.

Pace: Take the average pace over the last 20 minutes to get your average pace per minute. This pace is a good estimate of your LT pace.
Heart Rate: If you used a heart rate monitor, the average heart rate during the last 20 minutes of the test is a good estimate of your LT heart rate.

This test is physically demanding; ensure you’re well-rested and hydrated before attempting it.
It’s advisable to repeat the test every 6-8 weeks to track improvements.

Trail