This is the easy part: your estimated lactate threshold heart rate, or LTHR is the average heart rate of the last 20 minutes of the test. You can see in the data below of this client, while the overall average heart rate for the entire 30 minutes was 160 bpm, the average heart rate for the last 20 minutes was 164 bpm. It can't actually differentiate between VvO2, running economy and lactate threshold. It just sees heart rate and gps speed and has to make judgments and estimations from there. Lab tests actually measure blood values for lactate, so they're way more accurate for determining which of those categories is your limiting factor. The heart rate range for lactate threshold generally correlates to 70-80% of our heart rate reserve. Your heart rate reserve is the difference between your max and resting heart rates. Let's assume my max heart rate is 180 BPM and my resting heart rate is 50 BPM. Using the 70-80% range, here's the formula I would use to determine my heart Some athletes test 2-4 times per year, and over several years. A history of lactate tests should show changes in fitness, characterized by increased power and/or pace at threshold. You'll also see improved recovery heart rate, a higher lactate threshold heart rate, and a higher pace or power-to-weight ratio. Reduce the production of lactate by having a higher aerobic threshold. Increase the rate of lactate removal from the working muscles by having a fully functioning anaerobic system. Step 1 is all about maximizing your aerobic threshold. Step 2 is about maximizing your anaerobic threshold. Heart rate and blood lactate (from a finger or ear Tempo runs are the most popular session for increasing the lactate threshold and developing longer-term power and endurance. A good tempo session is at or just below threshold, i.e., your Zone 4 Heart Rate, where you can sustain the pace for a good amount of time (at least 10-20 minutes) and increase incrementally throughout your workouts. inuRGd.

what is lactate threshold heart rate