Heart rate training zones – lactate threshold
What is lactate threshold?
When we exercise we produce lactic acid and other waste products as a by-product. The higher the heart rate we train at the more waste products we produce. This continues all the way up until we can work no more, the muscles start screaming at us and we simply have to stop.
Normally the lactic acid in the muscles is recycled and in fact used to fuel the muscle. The ‘red line’ lactate threshold is basically the point where the body cannot recycle these waste products as quickly as they are being produced.
How to find lactate threshold.
If have worn a heart rate monitor during a competitive race such as a 10k run then the average heart rate during the session will give you a decent idea of your lactate threshold.
Lactate threshold can be done in a Sports Lab by a professional with great accuracy as they take drops of blood and measure during a graded test.
Lactate threshold can also be estimated by self testing. This is best done in your chosen sport. Find a fairly flat road or track (for a running/cycling), trying to keep the variables as low as possible. This means looking at time of day, weather, wind, kit etc Aim to be well rested when you perform this test.
This is a tough test so warm up for 15 minutes. Then simply work hard pushing the heart rate at ‘red line’ pace for 20 minutes. Naturally if you go too fast you have to slow down, but at this point, keep an eye on heart rate. You may find for example, a certain heart rate that is fine, and literally a few beats above you cannot maintain, The average heart rate over the 20 minutes will give you a good idea of lactate threshold.