Zone 4 is our Threshold Zone, often 95%-105% of your threshold heart rate. This is where training intervals can get hard. You do long enough intervals just below your threshold to really get your body used to working hard. Remember, lactate threshold is the pace we can maintain for about an hour (depending on fitness level). 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 Estimating the Lactate Threshold Warm up for 15 minutes. Begin exercise and work up to your peak, sustained intensity within the first 10 minutes. Record your heart rate each minute for the next 20 minutes. Cool down. Workouts based on lactate threshold heart rate. Because of the issues with max heart rate, some coaches prefer to base heart rate training on a percentage of the lactate threshold heart rate. Your lactate threshold heart rate is the heart rate that you hit during exercise when you start to see blood lactate rise at an increasing rate. Z2 (aerobic development and muscular endurance) - 86-93% of threshold heart rate. Z3 (threshold endurance) - 93-100% of threshold heart rate. BSE (anaerobic development; VO2max training) - best sustainable effort. Of course, you'll need a plan or a coach to assign you the correct progression and number of workouts in each of these zones. 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 In a 2000 article in Inside Triathlon, cycling and triathlon coach Joe Friel argued that all it takes to find your lactate threshold effort level is to monitor your heart rate during a 30-minute BnGStNc.

what is lactate threshold heart rate