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Lactate Threshold Field Test PDF Print E-mail
Written by Suzanne Atkinson   

Determining Training Zones

This protocol is a thirty minute time trial based on Joe Friel’s Triathlete’s Training Bible.  It can be adapted for any sport and your own LT heart rate should be determined for each sport you intend to use for your endurance training. 

 

Test protocol:

After a 15 minute warm-up, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

  • The 30 minute TT begins.
  • At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
  • The average for the final 20 minutes is your Lactate Threshold or LT.
  • You should finish knowing you gave it everything you had.
  • 15 minutes easy cool down.

Now you can do some simple math to determine HR training zones, either relative to your LTHR, or as a percentage.  These zones are not hard and fast.  Some authors recommend taking an additional 3-5% off of these zones for a 30minute time trial.  You can do a 60 minute time trial taking your average HR for the last 30 minutes to get a more accurate lactate threshold heart rate

Zone                                                % LTHR            Easy Math

Zone 1 (Recovery Zone)                   65-85%    < LTHR - 35 beats

Zone 2 (Extensive Endurance)        85-90%     25 - 35 beats below LTHR 

Zone 3 (Intensive Endurance)        90-95%     15 beats below LTHR up to LTHR

Zone 4 -5a (Lactate Threshold)        95-102%      Tested LTHR from time trial

Zone 5b/5c (Power Training)            102-110%     5-10 beats above LTHR


Using the Training Zones

Now that you know your training zones, what do you do with them?  Workout, of course!  Any training that should be working on your aerobic base needs to be done in zones 1-2, no higher. 

Training in zones 3-5 begins to recruit anaerobic or fast-twitch fibers which detracts from the building and training of your oxidative pathways.

Training in zones 4 and above is needed in order to create speed, improve lactate clearance and increase the amount of time near your lactate threshold at which you can

 

Please send comments/corrections to coach AT steelcityendurance DOT com 

 

References:  Triathlete's Training Bible, Joe Friel; D3 Multisport, Mike Ricci