tærskeltræning

Tærskeltræning, often referred to as threshold training, is a type of endurance exercise designed to improve an athlete's lactate threshold. The lactate threshold is the point at which lactate begins to accumulate in the bloodstream faster than it can be cleared, leading to fatigue. By training at or slightly below this threshold, athletes can increase their capacity to sustain a higher intensity for longer periods.

This training method typically involves sustained efforts at a pace that feels "comfortably hard" – a level where conversation is difficult but still possible. The duration of these efforts can vary, but they are generally longer than interval training sessions. Common durations range from 20 to 45 minutes, often broken down into shorter intervals with minimal rest.

The physiological adaptations from tærskeltræning include improved lactate clearance, increased mitochondrial density, and enhanced aerobic enzyme activity. These changes allow the body to utilize oxygen more efficiently and produce energy aerobically at higher intensities. Regular tærskeltræning can lead to significant improvements in performance for endurance athletes in sports such as running, cycling, and swimming. It is a crucial component of many training plans aimed at improving race pace and overall endurance capacity. However, it is important to incorporate this training gradually to avoid overtraining and injury.