Threshold training is one of the most effective tools in cycling for improving performance at a high level . In recent years, two concepts in particular have received increasing attention:
๐ Lactate-controlled training and
๐ Double Threshold Days .
By Vincent Augustin 3 minutes read time
Published: March 20, 2026 | Updated: March 20, 2026
Both methods originated in elite sports, but are also interesting for ambitious amateur cyclists. In this article, you'll learn what they're all about, why they're so effective, and how to integrate them into your daily training routine.
The individual anaerobic threshold (IANS) describes the intensity at which the body is just barely able to maintain a balance of lactate production. Training just below this threshold improves the ability to sustain high intensities for extended periods , which is crucial in time trials or long climbs.
Threshold training strengthens:
mitochondrial density (powerhouses of the cells),
the ability to metabolize fats ,
lactate clearance (how quickly lactate is broken down),
and the economic cadence .
Many road cyclists base their training on FTP values โโor heart rate zones. However, these methods are only approximations. Lactate measurements, on the other hand, provide objective data about the body's metabolic status.
A mobile lactate meter is used to take blood from the earlobe or finger during or after intervals.
The measured value (usually in mmol/l) shows whether the intensity is within the desired range.
For threshold training, this range is often 2โ4 mmol/l , depending on the athlete.
โ
Individual control โ every body reacts differently.
โ
Higher training quality โ no over- or under-controlling.
โ
Better regeneration โ because you deliberately stay below the โcritical lineโ.
In professional sports, for example among Norwegian triathletes like Kristian Blummenfelt and Gustav Iden , lactate-controlled training has long been standard practice.
The concept of Double Threshold Days originated in athletics and has now also reached cycling. It means training at near-threshold intervals twice on the same day โ usually in the morning and afternoon.
Morning: 4 x 10 minutes just below the threshold
Afternoon: 6 x 6 minutes in the same area
The training sessions are chosen so that lactate levels remain controlled and low (e.g., 2.5โ3 mmol/l). It is crucial that you never push yourself into the red zone .
By splitting the workload, you accumulate more effective time in the threshold range without losing quality.
The body is forced to optimize lactate metabolism .
This creates a maximum stimulus for endurance and VO2max , without the risk of complete exhaustion as with a single, extremely long session.
Double Threshold Days sound tempting โ but they are an extremely demanding method . They require:
very good basic endurance ,
sufficient regeneration (sleep, nutrition, stress management)
and ideally , lactate-based training control .
Those who neglect this risk overtraining or injury. Therefore, for most recreational cyclists, it makes sense to occasionally include a threshold-level double session , but not regularly.
Basics first : Without a solid GA1 foundation, intensive threshold training makes little sense.
Using FTP as an approximation : Even without a lactate meter, you can carefully test Double Threshold Days โ e.g. with 90โ95% of FTP.
Plan your recovery : A Double Threshold Day should be followed by at least 1-2 very light days.
Adjust your diet : A high-carbohydrate diet is essential โ these sessions are extremely glycogen-intensive.
Start slowly : Instead of two hard sessions in one day, you can begin with a threshold block over two consecutive days .
Lactate-controlled threshold training brings precision to training management and avoids unnecessary overload. Double threshold days are a powerful tool for taking threshold performance to the next level โ but only for experienced road cyclists with a solid foundation.
Those who are ambitious and approach the methods professionally can achieve a significant increase in performance . For most, however, it is sufficient to incorporate individual elements into their training plan instead of blindly imitating the professionals.
Almost every road cyclist remembers this moment: You're rolling slowly up to a traffic light, everything is relaxed โ and then you simply tip over . Not quickly, not spectacularly, but agonizingly slowly.
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