At beginning of a threshold run (after the warmup), I haven't accumulated any metabolic byproducts yet, so my pace/heart rate aren't quite matched yet. I gradually easy into what I believe will be my tempo pace. Once the pace and heart rate are correlated, I keep a constant heart rate. If my pace slows down over 3-4 km, I am above lactate Here are typical workouts to boost lactate threshold. Remember to warm up for at least 15 minutes. Wear a heart monitor or use a power meter to regulate your effort. • LT TEMPO Ride for 30 minutes at an average heart rate about 10 beats below your LT heart rate. • TWO TENS Ride for 10 minutes at an average heart rate about 5 beats below LT. The Lactate Threshold is sometimes referred to as the first turning point (LT on the above graph), however, you need to know when a sustained rise occurs, which is the Lactate Turning Point (LTP on the graph — LTP is the same thing as LTHR). This an important metric for an athlete to be aware of. Heart rate without lactate, metabolic, and/or ventilatory lab tests is like determining the time from where the sun is in the sky. With context clues, you can be close, but you wouldn't want to use it to cook a turkey. Five-Zone Training Model. Now, let's finally get to the Five-Zone heart rate model that is used in most training approaches. Zone 5 ends at your max heart rate. Zone 4: 94-99 % of your anaerobic threshold. The upper limit of zone 4 is your anaerobic threshold. Zone 3: 89-93 % of your anaerobic threshold. Zone 2: 83-88 % of your anaerobic threshold. The upper limit of zone 2 is your aerobic threshold. Zone 1: <82 % of your anaerobic threshold. Tempo runs are the most popular session for increasing the lactate threshold and developing longer-term power and endurance. A good tempo session is at or just below threshold, i.e., your Zone 4 Heart Rate, where you can sustain the pace for a good amount of time (at least 10-20 minutes) and increase incrementally throughout your workouts. XDxmnuh.

what is lactate threshold heart rate