Triathlon: What is Double Threshold Training?
Ready to unlock your next level with double threshold training?
Elite endurance athletes are always looking for ways to push their limits and maximize performance. One advanced method gaining popularity among triathletes is double threshold training—a strategy that involves performing two threshold workouts in a single day to accelerate fitness gains.
This approach enhances lactate clearance, endurance, and race-day efficiency, allowing athletes to hold faster paces for longer. While demanding, when used strategically, double threshold training can be a game-changer for triathletes aiming to improve performance.
What is Double Threshold Training?
Double threshold training involves completing two separate lactate threshold sessions in one day—typically one in the morning and another in the afternoon or evening. These workouts focus on training just below or at lactate threshold intensity, which is where the body starts to accumulate and clear lactate at nearly equal rates.
By hitting this effort twice in a day, the body gets multiple exposures to lactate stress, forcing it to adapt faster. Over time, this leads to better lactate tolerance, improved aerobic efficiency, and greater endurance at high speeds.
Why Double Threshold Training Works
Enhances Lactate Clearance
Threshold training teaches the body to clear lactate efficiently, and doubling up on sessions provides two opportunities for adaptation in one day. This allows athletes to sustain high-intensity efforts for longer durations.
Increases Aerobic Capacity
By pushing the upper limits of aerobic endurance twice in a short period, the cardiovascular system adapts faster, improving oxygen delivery and muscle efficiency.
Mimics Race-Day Stress
Triathlons require sustained effort over multiple disciplines, and double threshold training helps the body handle repeated hard efforts, making it an ideal method for endurance competition preparation.
Builds Mental Toughness
Completing two tough workouts in one day challenges athletes both physically and mentally, reinforcing resilience and focus under fatigue.
How to Structure a Double Threshold Training Day
Double threshold training should be carefully planned to ensure proper execution and recovery. Typically, athletes perform a morning session with short threshold intervals and an afternoon session with longer sustained efforts.
Example Double Threshold Running Day:
🔹 Morning Workout:
• 4 x 8 minutes at threshold effort
• 2-minute jog recovery between intervals
🔹 Afternoon Workout:
• 3 x 12 minutes at threshold effort
• 3-minute jog recovery between intervals
Example Double Threshold Cycling Day:
🔹 Morning Workout:
• 5 x 5 minutes at threshold power
• 2-minute easy spin recovery
🔹 Afternoon Workout:
• 3 x 15 minutes at sustained threshold power
• 5-minute easy spin recovery
Example Double Threshold Swim Day:
🔹 Morning Workout:
• 8 x 100m at threshold pace
• 20 seconds rest between reps
🔹 Afternoon Workout:
• 4 x 300m at threshold pace
• 45 seconds rest between reps
How to Incorporate Double Threshold Training Safely
🔹 Use it sparingly – This is an advanced method, best used 1-2 times per week in a structured training plan.
🔹 Prioritize recovery – Proper nutrition, hydration, and sleep are essential to avoid overtraining.
🔹 Listen to the body – Double threshold days should feel challenging but not destructive. If performance drops, additional recovery may be needed.
🔹 Plan easy days accordingly – Following a double threshold day, a low-intensity recovery day ensures proper adaptation and prevents burnout.
Final Thoughts
Double threshold training is an advanced endurance strategy designed to increase lactate tolerance, aerobic efficiency, and mental resilience. By incorporating two well-structured threshold workouts in a single day, triathletes can accelerate fitness gains and improve sustained race performance.
Used strategically, this method can be a powerful tool for serious endurance athletes aiming to take their speed, endurance, and race-day execution to the next level.
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.