Lactate Threshold Heart Rate Zones

STEP 1: Determine your Lactate Threshold Heart Rate (LTHR)

The best way to calculate this is to do a 30-minute all out time trial. Wear a heart rate monitor and hit lap after 10 minutes.

Check your average heart rate for the last 20 minutes of your time trial and that will be your LTHR.

Make sure you are properly warmed up before starting! This should be all out for the full 30 minutes!

Input LTHR

Enter your LTHR and view your zones below.

LTHR Results

Zone Cycling (bpm) Running (bpm)
Z1 - Active Recovery < {{hrValue * .81 | number:0}} 0 - {{hrValue * .85 | number:0}}
Z2 - Endurance {{hrInput * .81 | number:0}} - {{hrValue * .89 | number:0}} {{hrInput * .85 | number:0}} - {{hrValue * .89 | number:0}}
Z3 - Tempo {{hrValue * .90 | number:0}} - {{hrValue * .93 | number:0}} {{hrValue * .90 | number:0}} - {{hrValue * .94 | number:0}}
Z4 - Lactate Threshold {{hrValue * .94 | number:0}} - {{hrValue * .99 | number:0}} {{hrValue * .95 | number:0}} - {{hrValue * .99 | number:0}}
Z5 - Anaerobic Capacity {{hrValue * 1.02 | number:0}} < {{hrValue * 1.02 | number:0}} <
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