Interval Training

Lactic Acid Tolerance and Clearance

Methods of Lactic Acid Tolerance
To get the best out of our training we need to be able to tolerate high levels of lactic acid. This will enable us to perform at higher intensities and sustain it for longer periods.

• Duration of work: 30sec to 2min
• Intensity of work: 90-95% of best time for distance
• Recovery period: 1.5-6min
• Work-recovery ratio: 1:2 to 1:3
• Repetitions: 3-12

Methods of Lactic Acid Clearance
Clearance is important because it improves the body's ability to remove the lactic acid from the muscle, transport it via the blood stream to the liver, then convert it back to energy.

• Duration of work: 5-30sec
• Intensity of work: 95+ % of best performance
• Recovery period: 15-150sec
• Work-recovery ratio: 1:3 to 1:5
• Repetitions: 5-20