The operating assumption is that blood lactate is a better measurement of intensity than heart rate, power, or rate of perceived exertion (RPE). "The Norwegians…do a lot of work in the middle of the intensity range, between their two thresholds, known as Lactate Threshold 1 (LT1) and Lactate Threshold 2 (LT2)":
A VO2Max/oxygen consumption test (not just garmins estimate) would be the most accurate and let you actually see the zones based on how much oxygen you are using. Some gyms do offer these. Since either formula is going to be a bit wrong i would use LTHR if you have it, if not use estimated max hr. Yes estimated max hr is wildly wrong.
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
Comparison of mathematically determined blood lactate and heart rate "threshold" points and relationship to performance. Eur. J. Appl. Physiol. 64: 309-317. 8) Vachon JA, Bassett Jr DR and Clarke S. Validity of the heart rate deflection point as a predictor of lactate threshold during running. J Appl Physiol. 1999, 87: 452-459
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A heart rate monitor can be very helpful for checking in to see if you've reached threshold run pace. Lactate threshold usually occurs around 80-85% maximum heart rate . If you consider your effort level on the Rate of Perceived Exertion (RPE) scale, threshold running usually occurs around a 7-8.
Lactate sessions are when your HR hits into zone 5, from zone 4. Zone 4 is based on 80-90% of MHR and so you're hitting maximum heading into zone 5. How often should I do a threshold run? I know, the benefits sound fantastic! And you genuinely do feel the difference in your own training after a couple of sessions HOWEVER, proceed with caution.
Research has shown that the lactate threshold occurs at 80-90% of heart rate reserve (HRR) in trained individuals and at 50-60% HRR in untrained individuals (Weltman 1995). Without access to an exercise physiology laboratory to get actual lactate threshold measurements for your clients, the RPE scale will be the most accurate way to determine
The lactate threshold is generally accepted as the heart rate or pace at which blood lactate levels rise above 4 mmol/L, however, there will be significant variability in this number. So exercise physiologists will plot a graph and look for the point where lactate concentration starts to rise.
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what is lactate threshold heart rate
