This week on the Easy Double Podcast we’re joined by coach and sports scientist Zander Mostert for one of our most educational episodes yet.

We break down the science behind endurance performance and unpack the concepts runners hear all the time — but often don’t fully understand — including blood lactate, threshold training, LT1, LT2, Zone 2, aerobic development and how elite athletes actually use these metrics in training.

Using Ryan’s recent lactate test as a real-world example, Zander explains:

• What lactate actually is
• The difference between LT1 and LT2
• Why threshold training is so effective
• How to know if your easy runs are truly easy
• Common misconceptions around “zones” and heart rate training
• Why most runners probably train too hard too often
• How lactate testing can be used to individualise training
• The relationship between volume, thresholds and race performance

Whether you’re chasing a marathon PB, trying to better understand your own training, or simply curious about the physiology behind endurance performance, this episode is packed with practical insight.

We also discuss how elite runners structure threshold sessions, why building your aerobic system is so important, and how training should evolve depending on experience level and goals.

Let us know what you think of this style of episode — and if there are any other deep-dive topics you’d like us to explore in future.

Contact Zander / Front Runner for coaching or lactates:

https://frontrunnersports.com.au/

Instagram: @easydoublepod
Email: easydoublepod@gmail.com

Easy Double Club: https://www.patreon.com/c/EasyDouble