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Lately, the term «Double Threshold Training» is being heard more and more frequently. This method, which is gaining popularity among elite runners and performance-oriented athletes, promises effective performance gains through two intense training sessions in a single day. But what exactly is «Double Threshold Training»? And is it truly so effective that more and more athletes are adopting it?

«Double Threshold Training» is a method based on two intense training sessions in one day. Both sessions are deliberately performed just below the anaerobic threshold. The goal is to spend more time in this so-called development zone—an intensity level where the body can still clear the lactate produced, thereby preventing muscle acidosis. As a result, the body is ready more quickly for the next training session. Competitive athletes typically incorporate Double Threshold Training two to three times per week, depending on their level of conditioning. This results in four to six high-quality training sessions per week, precisely within this development zone.

One of the pioneers of this method is former runner and now sports scientist Marius Bakken. The father of the famous Ingebrigtsen brothers also claims part of the credit for its development. Thanks to his son Jakob Ingebrigtsen, who in recent years has set world records in middle- and long-distance events, coaches and runners worldwide have begun taking a closer look at this method, and more and more athletes around the globe are adopting this training style.

Is «Double Threshold Training» right for you?

Although this method is highly effective, it’s not suitable for everyone. Before deciding to try it, honestly answer the following three questions. If you can answer all of them with “yes,” then «Double Threshold Training» could be a good way for you to improve your performance. If not, it’s wiser to stick with the classic training model to avoid overtraining and injuries.

1. Do you run at least 130 km per week?

«Double Threshold Training» requires a high training volume to maintain the ratio of about 80% easy runs and 20% intense sessions. If your weekly volume is significantly lower, this method may be too demanding on your body and counterproductive.

2. Do you have the means to monitor lactate levels or measure your training intensity very precisely?

This method relies on staying just below the anaerobic threshold. It’s therefore advisable to conduct a performance test in advance to determine your individual threshold values. In day-to-day training, it's ideal if the intensity is monitored not only via pace, power, or heart rate, but also through lactate testing. Otherwise, you risk training at the wrong intensity and losing the desired effect.

3. Do you allow yourself sufficient recovery after intense training days?

After a day with two intense training sessions, it’s crucial to incorporate high-quality recovery or very easy training. The body needs time to recover. Otherwise, the risk of overload and performance stagnation increases.

If you answered yes to all three questions, «Double Threshold Training» might be the method that takes your performance to the next level. However, if you answered no to even one, you should stick to two intense sessions per week that are not on the same day or back-to-back. Depending on your race goals, you can perform those intense sessions at or above the anaerobic threshold. Of course, this training approach is still demanding on the body, and it’s important to allow enough recovery and easy mileage. Your body will reward you with improved performance.