Why Should You Know Your Own Lactate Threshold Heart Rate

Many athletes are confused by this term, the definition of lactate threshold heart rate is is a measurement of the level of exercise intensity in which the body can no longer remove any one of the by-products created by exercise, and what happens is this by-product starts to build-up in the bloodstream. The result is the burning feeling that is felt in the muscles during extreme stress such as lifting weights, endurance racing, and other similar intense exercise.

You need to establish what your own specific lactate threshold heart rate is basically because in order to train your aerobic system which is comprised of your heart and lungs and to be an efficient endurance athlete, you need to work on developing a good aerobic base.  The aerobic base is derived by analyzing where your lactate threshold heart rate lies.  typically 65% to 75% of your lactate threshold heart rate is your aerobic base.

Some have used a simple formula as a basic guideline to determine their aerobic base, typically 220 minus their age and then multiply by 60% as well as 90%.  For example, a 30-year old would calculate his optimal heart rate zone using the formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heart rate between 114 (aerobic base) and 171 (lactate threshold) beats per minute.  However this isn’t a very accurate formula as it is just far too broad and general for everyone to use.  To accurately determine your own individual lactate threshold heart rate, you would need to see your doctor or exercise physiologist for an endurance test where blood tests would be administered while exercising.  Another way is to purchase a heart rate monitor and set aside 30 minutes for a field test of running or biking.  Set the heart rate monitor to record from the beginning of the trial and push yourself to complete the interval, just not so hard that you need to slow down significantly at the end.  You should start the first 10 minutes easily and work your way up to what feels like your max. output.  You can roughly estimate your own lactate threshold heart rate by figuring your average heart rate over the 30 minute duration.

Of course this won’t be 100% scientifically accurate, however it will be adequate to estimate your own rough lactate threshold heart rate and from there, be able to determine your own aerobic base.  For example, if your estimated lactate threshold heart rate is 120, then you want to be exercising at 65%-75% of that, or 78-90 beats, for as long as possible.  As a multisports athlete or triathlete, training in your aerobic base strengthens your heart and lungs in the most efficient manner for endurance sports.  Once you’ve established a strong aerobic base fitness level, then you can work on other areas such as developing sports specific strength for swimming, biking, or running by lifting weights, thus allowing for faster times in each component of your triathlon event and ultimately your overall finish.