Confused by Your Own Lactate Threshold Heart Rate?

Why Should You Know Your Own Lactate Threshold Heart Rate

Many endurance athletes are confused by this term, the definition of lactate threshold heart rate is is a measurement of the level of exercise intensity where the body can no longer clear any one of the by-products of exercise, and consequently this by-product starts to accumulate in the bloodstream. The result is the burning feeling which is felt in the muscles during extreme load such as lifting weights, endurance racing, and other similar intense exercise.

You need to establish what your own specific lactate threshold heart rate is essentially because in order to train your aerobic system which is comprised of your heart and lungs and to be an strong endurance athlete, you need to focus on developing a good aerobic base.  By determining your lactate threshold heart rate, your aerobic base can be derived.  typically 65% to 75% of your lactate threshold heart rate is your aerobic base.

A common way to calculate your aerobic base is, usually 220 minus their age and then multiply by 60% as well as 90%.  As an example, a 30-year old would calculate his optimal heart rate zone using the formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heart rate between 114 (aerobic base) and 171 (lactate threshold) beats per minute.  However this isn’t a very accurate formula as it is simply far too broad and general for everyone to rely on.  The most accurate way to determine your own individual lactate threshold heart rate, you would need to see your doctor or exercise physiologist for an endurance test where blood tests would be administered while exercising.  Another way is to purchase a heart rate monitor and set aside 30 minutes for a field test of running or biking.  Start the heart rate monitor to begin recording from the beginning of the trial and push yourself to complete the interval, but not so hard that you must slow down to complete it.  You should start the first 10 minutes easily and accelerate your way up to what feels like your max. output.  You can roughly determine your own lactate threshold heart rate by figuring your average heart rate over the 30 minute duration.

Of course this won’t be 100% scientifically accurate, however it will be close enough to estimate your own rough lactate threshold heart rate and from there, be able to determine your own aerobic base.  For example, if your estimated lactate threshold heart rate is 120, then you want to be working at 65%-75% of that, or 78-90 beats, for as long as possible.  As a multisports athlete or triathlete, training in your aerobic base strengthens your heart and lungs in the most efficient manner for endurance sports.  Once your base aerobic fitness level has been built, then you can focus on other aspects such as strengthening the sports specific muscles for the swim, cycling or running, thus allowing for further improvement in each part of your triathlon event and ultimately your overall time.