Lactate Threshold Calculator
Find Your Threshold Pace
Work it out from a recent race — no lab needed.
You'll get the best estimate from a race that took you somewhere between 20 and 75 minutes — a 5K up to a half marathon is ideal.
Your lactate threshold pace
Roughly the pace you could hold steady for about an hour — "comfortably hard."
≈ /
Tempo run target: aim for –/. It should feel hard but controlled — you could say a short sentence, but not hold a conversation.
Estimated from your race using Riegel's relationship, taking your threshold pace as the pace you could sustain for about 60 minutes. This is a field estimate — a lab test is the only exact measure.
Enter a recent race time on the left and your threshold pace will appear here.