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