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. Some experts will say zone 2 is 80 percent of your maximum heart rate, or for cyclists, 80 percent of your maximum power output. Others will say it's 60 to 70 percent of your maximum heart rate or power output. The study was conducted with a small group of elite athletes who performed 75 percent of sessions below a lactate threshold of 2 MHR - Resting Heart Rate = Heart Rate Reserve (HRR) Training Zone Calculated based on HRR by: Target %HR *HRR. Training Zone Calculation + RHR = Heart Rate Training Zone. Example: For a 32 year old athlete with a resting heart rate of 53: 220-32 = MHR of 188. 188-53 = 135. Mid-zone 3 would be 75% of MHR so 135 * .75 = 101. In fact, they can be as simple as a continuous run of typically around 30-60 minutes at your lactate threshold pace (or heart rate). Try this simple example of a tempo running workout: 5-minute easy running warm-up; 30 minutes at your 10km race pace; 5-minute easy running cool-down; Lactate Threshold Intervals Heart Rate, Lactate Threshold, and Peak Performance. Lactic acid is a common topic among athletes and sports enthusiasts, especially in regards to performance and recovery. Research about lactic acid in recent years explains the effects of lactate on performance, but these effects are different from what was previously believed. What is Lactate Threshold Heart Rate? Lactate threshold heart rate is the point during exercise where your body begins to produce more lactate than it can clear. This buildup of lactate can cause fatigue and muscle soreness, limiting your ability to perform at your best. Lactate threshold is the glass ceiling of cycling performance—it's an invisible barrier that keeps you down. When you do crack through, the rewards are sweet. Strap on a heart rate monitor Lactate testing is a test done to determine your lactate threshold and establish training zones based on actual metabolic conditions within your body. Zones ascertained this way, therefore, have better physiological validity than zones based on FTP, FTPa or heart rate (e.g. max heart rate) anchor points. Lactate testing can be done in the field The Running Fitness Test is a quick way to obtain, or reassess, Lactate Threshold Pace, Lactate Threshold Heart Rate and Personal Maximum Heart Rate. Why? New users want easy to access and accurate results. If a user believes their current Running Fitness estimations to be inaccurate, they can quickly complete one Running Fitness Test to HRmax is the maximal heart rate at peak exertion. It is measured as beats/minute. SVmax is the volume of blood pumped by the heart out to the muscles after each beat and is measured as liters/beat. Lactate threshold is defined as the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be X4PfWd.