The lactate threshold is the exercise intensity where lactate accumulates faster than it can be cleared. LT1 (aerobic) ≈ 65% HRmax; LT2 (anaerobic/FTP) ≈ 85% HRmax. Training below LT1 builds aerobic base; above LT2 builds speed.
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Elite endurance athletes have LT2 at 80-90% of VO2max, vs 60-70% for recreational athletes. Raising LT2 relative to VO2max is the key adaptation from interval training.
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