How to Train Your Thresholds (And When It Gets More Complicated)
Improving a threshold usually comes down to three basic approaches (see also training based on your limiter): training below it, at it, or above it. Each has a different effect.
Training slightly below threshold
Work done below your threshold builds the base that supports higher intensities. It improves your ability to clear metabolites and sustain effort longer. This is the volume that makes the threshold itself feel easier over time. Think 5-10% under the threshold for a longer total duration.
Training at threshold
Work right at or very close to threshold directly stresses the system you're trying to improve. This is where you practice holding the exact intensity you want to raise. It is often the most specific way to push that marker upward.
Training slightly above threshold
Work above threshold improves your ability to tolerate and recover from harder efforts. It can also create a bigger stimulus that forces adaptation once you've adapted to threshold work. Think 5-10% above the threshold for a longer total duration, in shorter intervals.
When it gets more complicated
Once you become quite well trained, simply hammering the threshold itself sometimes stops producing big gains. In those cases you often need to raise the supporting systems first. Improving your aerobic base or your ability to handle higher intensities can unlock further progress at the threshold.
The order matters. Sometimes the fastest way to raise one number is to spend time working on the numbers below and above it.
Key Takeaways
You can improve a threshold by training below it, at it, or above it.
At threshold work is usually the most direct, but not always the only or best option.
More advanced athletes often need to develop the surrounding systems before the target threshold will move again.
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Frequently Asked Questions
How do I know which approach to use?
Look at your current training and your test results. If your base is weak, spend more time below threshold. If you can already hold the intensity but can't go longer, work at and slightly above it.
Can I train all three zones in the same week?
Yes, but the balance matters. Most athletes do best with a clear emphasis on one area for a block of time rather than mixing everything equally.
Do I need to test to know if my threshold is improving?
Testing helps, but you can also track how long you can hold a given pace in training and how your metcons feel at similar intensities. Both are useful signals.