Knowing your threshold heart rate is crucial when designing a training program. But how do you calculate your threshold heart rate? And once you're tested yo For more information, we sometimes do a Joe Friel-style lactate threshold heart rate test-a 30 minute hard effort, with the average heart rate of the last 20 minutes approximating LTHR, with threshold intervals capped at around 5 beats per minute less that that in advanced athletes (adjusting based on how they feel). In my honest opinion, the most accurate way to get your maximum heart rate, lactate threshold, and resting heart rate is to get tested in a performance sports lab. Yet many sports labs are now also using estimation to determine maximum heart rate. Or they might be using an alternative approach, like lactate threshold, because the traditional Lactate Threshold Heart Rate (LTHR) & Functional Threshold Power (FTP) Testing For Cycling. 20 Minute Time Trial Duration 1:15 - 1:40 Be sure to warm-up with the same general or specific warm-up for each test. Do the test solo, use the same course and variables (weather, time of day, etc.) to maximize the consistency and accuracy of the test. Well-conditioned athletes can have aerobic thresholds that are relatively high — up to 85 percent of maximum heart rate. Anaerobic threshold (lactate threshold, VT2) As exercise intensity and heart rate rise above the aerobic threshold, your blood lactate levels rise. Acid is a byproduct of lactate creation. A higher lactate threshold means a person can exercise for longer at more intense levels and their body is more efficient at clearing the lactic acid. Novice exercisers tend to have a lactate threshold at 50% to 60% of their maximum heart rate, Grund said, while more experienced athletes don't reach lactate threshold until 70% to 90% of their Lactate threshold. Lactate inflection point ( LIP) is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to increase rapidly. [1] It is often expressed as 85% of maximum heart rate or 75% of maximum oxygen intake. [2] Lactate threshold is the value of your heart rate where your muscles start to rapidly fatigue. This is a running pace that you cannot sustain over the long-term. To switch to this method use the Untrained vs Trained vs Elite. In untrained individuals the lactate threshold occurs at ~50-60 % of VO2max - equivalent to ~55-65% of maximum heart rate. Amongst well trained athletes, this increases to between 75 and 85 % VO2max (~80-90% maximum heart rate) In elite athletes this is often nearer to, or above, 90% VO2max (~95% maximum heart What is Lactate and Lactate Threshold BY Iñigo San Millán, PhD Lactate threshold is a widely used term in endurance sports training, yet there is still much confusion surrounding it. This in depth article explains lactate threshold, including its advantages and limitations. fxVFTE2.