How to Build Lactate Threshold for Cycling on a Spin Bike

Think of Lactate Threshold (LT) as your time trial pace, a pace you could hold for a 40km race on the bike, or a 10km running race. You can increase your lactate threshold level, and thus your speed, with the correct training. The following workout is great for the spin bike and will help you to increase your LT and your overall fitness throughout the season.

Instructions

Difficulty: Moderate

1. Warm up at an easy spin for 15 minutes, slowly increasing resistance as your muscles warm up.
   
2. Start the first LT interval by increasing the resistance to the point where your cadence is between 80-90. Ease into the 10 minute interval.
3. Resistance should feel tough but still allow you to ride smoothly. Imagine yourself flying down the road in a time trial. You should feel a bit uncomfortable, but not so much that you couldn’t maintain this pace for 10 minutes.
   
4. Spin easily for 5 minutes, bringing your heart rate back down. After 10 minutes, ease up on the resistance.
   
5. Increase resistance again and repeat the 10 minute LT interval. You will be breathing heavily but not gasping for breath like you’re sprinting. Spin easily for 5 minutes and then repeat one more time.
6. Cool down by spinning gently for 10 minutes.
7. Slowly get off your spin bike and stretch for 10 minutes.
   

Tips & Warnings

• Be sure to maintain good form throughout the interval and pedal all the way through the stroke. In order to target the correct heart rate, it might be beneficial to have a Lactate Threshold test done at a nearby sports center. This will give you a reading of what your heart rates should be at different training zones.