Lactate Threshold Calculator

Estimate your lactate threshold heart rate (LTHR) and training zones

Test Data

Estimation Method

Race Distance (km)

Race Time (min)

Average Heart Rate During Race

Max Heart Rate

170

BPM (89.5% of Max HR)

LT1 (Aerobic Threshold)

~2 mmol/L

128 BPM

LT2 (Lactate Threshold)

~4 mmol/L (OBLA)

170 BPM

Z1 Recovery111 - 138 BPM

Z2 Endurance138 - 151 BPM

Z3 Tempo151 - 158 BPM

Z4 SubLT158 - 168 BPM

Z5 SuperLT168 - 180 BPM

Threshold Pace4:30 /km

VO2 at Threshold~85-90%

Blood Lactate~4 mmol/L

HR Reserve Above LT20 BPM

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MyCalcBuddy Editorial Team

This page is maintained as an educational calculator reference.

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Formula Source: Standard Mathematical References

by Various

ðŸ”„Last reviewed: May 2026

âœ“Formula checks are based on standard references and internal QA review.