What is a Lactate-Based Restoration Workout?
A lactate-based restoration workout is a low-intensity training session designed to help the body clear lactate more efficiently after high-intensity exercise, gameplay or competition. It leverages active recovery principles to promote circulation, enhance mitochondrial function, and reduce muscle fatigue while maintaining an aerobic training effect. It also produces growth hormone output and even stimulates the endocrine system to respond. See below for a deeper explanation of how growth hormone can increase output.
What does this mean?
During intense exercise, the body produces lactate as a byproduct of anaerobic metabolism. While lactate itself is not harmful, excessive accumulation can lead to muscle fatigue and reduced performance. Lactate-based restoration workouts help the body utilize lactate as an energy source, improving an athlete’s ability to recover faster and sustain high-performance efforts over time.
These workouts are typically performed at 40-60% of max effort, allowing the body to clear lactate while still promoting cardiovascular adaptation.
Examples of Lactate-Based Restoration Workouts
1. Low-Intensity Steady-State (LISS) Cardio
- Objective: Maintain movement at a low intensity to encourage circulation and lactate clearance.
- Suggested: This option is great for athletes who do not have access to coaching that can build a diverse program specific to the athlete. This option can be followed by most athletes and has the highest accessability.
- Example:
- 30-45 minutes of cycling at an easy pace (heart rate at 50-60% of max).
- Light jogging or brisk walking for 20-40 minutes.
- Rowing or swimming at a comfortable pace for 20-30 minutes.
2. Performance & Multidirectional Athlete (Low-Intensity)
- Objective: Perform short bursts of moderate work followed by complete recovery to facilitate lactate processing. Exercise selection is important.
- Example:
- 5 x 30-second Jump Rope, with air squats in variation direction
- 5 x 10-12 reps at 50-60% complex movements, including speed mechanics
- 5 x 10-15 reps (e.g., lunges, squats, push-ups) done at slow/moderate tempo with long rest periods.
- 5 x 10-15 reps Medball Complex - include rotational movements
3. Active Recovery Intervals (Aerobic Flush Work)
- Objective: Alternate between light effort and passive recovery to enhance circulation without accumulating fatigue.
- Example:
- Rowing machine: 10 sets of 30 seconds at 50% effort, followed by 30 seconds of complete rest.
- Air bike (Assault Bike): 15 minutes of very light pedaling while maintaining controlled breathing.
- Medball - Omniplanar movements 5 reps x 10 sets
- Jump rope: 3 x 3-minute rounds at a slow, rhythmic pace with 1-minute rest.
- Omniplanar lunges series along with 5 reps x 10 sets
- Strength-Based Recovery (Light Resistance & Mobility)
- Objective: Use light resistance and full-range movements to encourage recovery and lactate clearance.
- Example:
- Kettlebell carries (lightweight, slow, controlled breathing) – 3 x 30 yards.
- Goblet squats at 50% max weight, 3 sets of 10 reps with slow tempo.
- Resistance band mobility work (shoulders, hips, ankles).
- Sled / Drags/ Pushes (lightweight) - 15-30 yards
- Anti -rotation/flexion 10-12 reps x 5-10 sets / both sides
When to Use Lactate-Based Restoration Workouts?
- After a high-intensity sprint or resistance training session.
- On active recovery days between intense workouts.
- As a cool-down phase after competition or a demanding practice.
- To enhance aerobic base and metabolic efficiency without causing additional fatigue.
Lactate-based restoration workouts are a critical tool for athletes looking to recover faster, reduce muscle fatigue, and improve endurance performance. By strategically incorporating these workouts into training schedules, athletes can boost their ability to tolerate and clear lactate, ultimately enhancing their performance in high-intensity sports.
