Pace/tempo training is performed at an intensity equal to which threshold?

Pace/tempo training is performed at an intensity equal to which threshold?

• A. Below lactate threshold
• B. At lactate threshold
• C. Above lactate threshold
• D. Maximum effort

Answer: (B)

Pace/tempo training targets the lactate threshold because tempo work is done at a “comfortably hard” effort that sits right at the point where lactate starts to accumulate more than the body can clear it quickly. At this intensity, you can sustain the effort for a relatively long period, typically around 20–60 minutes for well-trained athletes. Training at this threshold trains the body's ability to clear lactate and use it as fuel, while also improving aerobic capacity. Over time, that raises the lactate threshold, allowing you to hold faster paces for longer before fatiguing. Efforts well below this threshold aren’t challenging enough to trigger the same adaptations, while efforts above it are unsustainable for extended durations and target other energy systems. Maximum effort is far above tempo and serves different goals.

Pace/tempo training targets the lactate threshold because tempo work is done at a “comfortably hard” effort that sits right at the point where lactate starts to accumulate more than the body can clear it quickly. At this intensity, you can sustain the effort for a relatively long period, typically around 20–60 minutes for well-trained athletes.

Training at this threshold trains the body's ability to clear lactate and use it as fuel, while also improving aerobic capacity. Over time, that raises the lactate threshold, allowing you to hold faster paces for longer before fatiguing.

Efforts well below this threshold aren’t challenging enough to trigger the same adaptations, while efforts above it are unsustainable for extended durations and target other energy systems. Maximum effort is far above tempo and serves different goals.