Lactate threshold power is an important indicator of endurance cycling performance. Put simply, the bigger your engine, the less taxed you will be at a given effort and the more you will have left when it comes to crunch time in the race.

I generally incorporate lactate threshold intervals up to twice per week beginning in Base-2. After warming up, ride two to three intervals of 15-20 minutes each at lactate threshold. For most athletes, 30-40 minutes of total work time should be sufficient. Cadence should be your typical time-trial cadence. Following are intensity guidelines:

1. If you train by power, do these at date CP30 (your current actual or estimated average power for 30-minutes, not your personal best CP30).
   
2. If you train by HR, then ride at a steady intensity so that you reach heart rate zones 4 to 5a for the last third of the effort. You will likely see higher heart rates during the subsequent interval(s). This may take some trial and error.
   
3. If you train by RPE, you should begin to feel the burn in your legs by about five minutes. It should be a little difficult but not a real struggle to finish.