Confused by Your Own Lactate Threshold Heart Rate?
Why Should You Know Your Own Lactate Threshold Heart Rate
Many athletes are confused by this term, the lactate threshold heart rate is a measurement of the level of exercise intensity where the body can no longer remove any one of the by-products created by exercise, and as a result there is an accumulation of these by-products in the bloodstream. This results in the burn which is felt in the muscles during intense exercise such as endurance racing, weight lifting or other such physical exertion.
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 concentrate on developing a solid aerobic base. By determining your lactate threshold heart rate, your aerobic base can be derived. The aerobic base is usually around 65%-75% of your lactate threshold heart rate.
A common method to calculate your aerobic base is, typically 220 minus their age and then multiply by 60% as well as 90%. As an 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. This is not a very effective formula as it is just far too vague 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. You can also use a heart rate monitor and do a self assessment while running or cycling and measure your heart rates in a 30 minute field test. Set the heart rate monitor to begin recording 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 ten minutes easily and accelerate your way up to what feels like your max. output. You can roughly estimate your own lactate threshold heart rate by calculating your average heart rate over the 30 minute duration.
Obviously this won’t be 100% scientifically accurate, however it will be close enough to understand 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 working at 65%-75% of that, or 78-90 beats, for as long as possible. As a multisports athlete or triathlete, this develops your aerobic base and strengthens your heart and lungs in the most efficient manner for endurance sports. Once you’ve built a solid aerobic base fitness level, then you can work on other areas such as strengthening the sports specific muscles for the swim, cycling or running, thus allowing for further improvement in each part of your triathlon event and ultimately your overall finish.
Heart Rate Monitor Guide
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EA Sports Active 2 (Xbox 360, 2010) W/ Heart Rate Monitor & Resistance Band!!!! $24.95 |
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Garmin Heart-Rate Monitor [Electronics] $33.90 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
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Continue Pulse Heart Rate Monitor Stopwatch Ring $15.50 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.95 |
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Red Sport Pulse Heart Rate Monitor Calories Counter Fitness Unisex Wrist Watch $0.01 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
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sigma pc3 heart rate monitor $0.99 |
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2012 Polar RCX5 G5 GPS Multi Heart Rate Monitor BLACK $339.95 |
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New Orange Sport Pulse Heart Rate Monitor Calories Counter Fitness Wrist Watch $0.01 |
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Pyle Audio PHRM38-Heart Rate Monitor Watch – Kit $41.53 |
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Pulse Heart Rate Monitor Calories Counter Fitness Watch $0.85 |
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Gym Calorie Heart Pulse Rate Counter Monitor Stopwatch $7.89 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.95 |
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Garmin Forerunner 405 GPS Receiver / Heart Rate Monitor Sports Watch Retail Box $159.95 |
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SUUNTO ADVISOR HEART RATE MONITOR COMPASS ALTIMITER BAROMETER WRIST WATCH $135.00 |
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Garmin Forerunner 405 GPS Heart Rate Monitor Sports Watch w/Wireless Sync *NEW* $143.95 |
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Polar Electro T31 Heart Rate Chest band Monitor Medium NEW Non Coded $35.95 |
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Best Pulse Heart Rate Monitor Calories Counter Fitness Exercise Gym Sport Watch $37.90 |
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Timex Ironman Women Road Trainer Heart Rate Monitor HRM $89.99 |
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Fitness Calorie Counter Pulse Heart Rate Monitor Watch 4th Generation $7.99 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
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TIMEX IRONMAN 5K214 T5K214 HRM HEART RATE MONITOR WATCH $79.95 |
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Pulse Heart Rate Monitor Calories Counter Fitness Watch $0.85 |
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Sportline DUO 1060 Men’s Heart Rate Monitor Watch w/ Chest Strap SHIPS FAST FREE $95.00 |
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TIMEX Ironman Run Trainer GPS + Heart Rate Monitor T5K575F5 Brand New $174.99 |
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Garmin Forerunner 410 with Premium Heart Rate Monitor $199.00 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.95 |
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Polar Heart Rate Monitor RS800CX with IrDA USB 2.0 $343.00 |
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MEN’S TRAINING SUUNTO t4 TRAINING, HEART RATE MONITOR, WATCH & MORE NIB $49.99 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
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New Pulse Heart Rate Monitor with Pedometer and Backlight Watch -R $9.99 |
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New Balance HRT Fit Heart Rate Monitor Watch $19.99 |
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Twice Used Black/Red Polar FT7 Heart Rate watch with Monitor $4.99 |
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The Heart Rate Monitor Book for Cyclists by Sally Reed and Sally Edwards… $9.00 |
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Polar FT7 Heart Rate Monitor Fitness Watch Personal Trainer Computer Polar Link $44.99 |
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Pulse Heart Rate Monitor Calories Counter Fitness Watch $0.85 |
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Oregon Scientific – SE833 Heart Rate Monitor – 9 Readings $99.99 |
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Sportline Duo Women’s 1025 Heart rate monitor $19.99 |
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Garmin Premium Heart Rate Monitor $20.00 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.95 |
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Timex T5G941 Heart Rate Monitor Watch $18.00 |
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New Garmin Forerunner 405 Wireless GPS Sport Watch USB Stick Heart Rate Monitor $239.99 |
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New Black Sport Pulse Heart Rate Monitor Calories Counter Fitness Wrist Watch $0.99 |
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Gym Pulse Heart Rate Calorie Counter Monitor Stopwatch $1.00 |
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TIMEX IRONMAN T5K264 RACE TRAINER HEART RATE MONITOR WATCH WITH USB PC CONNECT $89.99 |
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Garmin Edge 500 Bundle w/ Heart Rate HR Monitor & Cadence GPS – New in Box $319.99 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
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New 5 Colors Sport Pulse Heart Rate Monitor Calories Counter Fitness Wrist Watch $0.01 |
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Concept 2 Rowing Machine (Model D) w/Heart Rate Monitor $649.00 |
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Polar Ft40F Women’s Heart Rate Monitor Watch (White) Fitness Stylish $126.99 |
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Pulse Heart Rate Monitor Calories Counter Fitness Watch $0.85 |
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Garmin Forerunner 210 GPS Sport Watch with Heart Rate Monitor $91.00 |
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Red Sport Pulse Heart Rate Monitor Calories Counter Fitness Unisex Wrist Watch $0.01 |
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BOWFLEX STRAPLESS HEART RATE MONITOR EZPRO $29.95 |
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Pulse Heart Rate Monitor Stop Watch Calorie Counter Fitness Exercise Waterproof $5.89 |
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Motorola MOTOACTV 16GB GPS Watch Music MP3 Heart Rate Monitor + Wrist Band $235.00 |
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Motorola MOTOACTV 16GB GPS Watch Music MP3 Heart Rate Monitor + Wrist Band $235.00 |
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Polar CS300 Cycling Computer and Heart Rate Monitor $135.00 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.95 |
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Timex T5G941 Heart Rate Monitor Watch $18.00 |
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Garmin Forerunner 405 Black with Heart Rate Monitor Sports GPS Receiver $99.00 |
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4th Generation Pulse Heart Rate Monitor Watch with Calories Counter New $4.25 |
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New Pulse Heart Rate Monitor Calories Counter Watch Fitness $4.25 |
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Garmin Forerunner 310XT with Heart Rate Monitor & Quick Release Kit $199.00 |
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POLAR TARGET Heart Rate Monitor HRM WATCH $12.50 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
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POLAR FT7 HEART RATE MONITOR BLACK & RED $19.99 |
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Garmin Forerunner 110 GPS with Premium Heart Rate Monitor $160.00 |
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COLE-PARMER PULSE INPUT RATE MONITOR TOTALIZER METER $99.99 |
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Timex T5G971 Unisex Personal Heart Rate Monitor Watch $23.00 |
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Pulse Heart Rate Monitor Calories Counter Fitness Watch $0.85 |
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New Balance Duo Sport Heart Rate Monitor $0.99 |
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ePulse2 Strapless Heart Rate Monitor Watch & Calorie Counter DOES NOT WORK $0.99 |
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New Pulse Heart Rate Monitor Calories Counter Fitness Watch Free Shipping $7.59 |
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Sport Watch Calorie Counter Heart Rate Pulse Monitor $1.00 |
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Polar WOMENS FT4 Heart Rate Monitor $ 89 BRONZE NEW IN OPEN PKG $54.84 |
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6 in 1 Sporty Watch with Heart Pulse Rate Monitor Calorie Counter $19.95 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.95 |
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Garmin Forerunner 410 GPS-Enabled Sports Watch w/Heart Rate Monitor $259.00 |
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Timex T5G941 Heart Rate Monitor Watch $18.00 |
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Polar S120 Heart Rate Monitor Watch $14.49 |
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Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.85 |
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Timex Ironman Road Trainer Heart Rate Monitor Gray/Blue $87.95 |
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Pulse Heart Rate Monitor Calories Counter Fitness Watch $0.85 |
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POLAR FT4M ORANGE/BLACK HEART RATE MONITOR NEW IN BOX $78.99 |
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NEW BOWFLEX_EZ PRO_SPORT STRAPLESS HEART RATE MONITOR FITNESS GYM STOP WATCH $0.99 |
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NEW BOWFLEX_EZ PRO_SPORT STRAPLESS HEART RATE MONITOR FITNESS GYM STOP WATCH $0.99 |
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NEW BOWFLEX_EZ PRO_SPORT STRAPLESS HEART RATE MONITOR FITNESS GYM STOP WATCH $0.99 |
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NEW BOWFLEX_EZ PRO_SPORT STRAPLESS HEART RATE MONITOR FITNESS GYM STOP WATCH $0.99 |
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NEW BOWFLEX_EZ PRO_SPORT STRAPLESS HEART RATE MONITOR FITNESS GYM STOP WATCH $0.99 |
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NEW BOWFLEX_EZ PRO_SPORT STRAPLESS HEART RATE MONITOR FITNESS GYM STOP WATCH $0.99 |
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Polar FT7 Black / Silver Heart Rate Monitor & Flow Link USB Data Transfer Unit $130.00 |
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Wahoo Fitness Heart Rate Monitor $30.00 |
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BRAND NEW NEW BALANCE DUO SPORT HEART RATE MONITOR IN WHITE $34.00 |
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Sportline 1060 Multi-Function Duo Pedometer/Heart Rate Monitor $49.95 |
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sigma pc3 heart rate monitor $19.95 |
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POLAR FT7 BLACK/GOL HEART RATE MONITOR NEW IN BOX $88.25 |
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POLAR FT7 RED/SIL HEART RATE MONITOR NEW IN BOX $88.25 |
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Durian Health Heart Rate Monitor, Alarm, Timer, Quick $26.99 |
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HM Digital TDS-EZ Water Test Meter $24.99 Ideal for all basic water testing applications. The best value meter in the world! .. Economy model that is ideal for end-users. .. Highly efficient and accurate due to its advanced microprocessor technology. .. Hold Function: saves measurements for convenient reading and recording. .. Auto-off function: the meter shuts off automatically after 10 minutes of non-use to conserve batteries. .. Meas… |
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Wireless IP Pan/Tilt/ Night Vision Internet Surveillance Camera Built-in Microphone With Phone remote monitoring support(Black) $44.68 Specs: Image Compression Format: M-JPEG standard Image Resolution: VGA(640×480) / QVGA(320×240) Sensor: 1/4 inch CMOS, 300,000 Pixels Light frequency: 50Hz, 60Hz or Outdoor Audio compression: ADPCM Data rate: 802.11b: 11Mbps (Max.), 802.11g: 54Mbps (Max.) Ethernet: One 10/100Mbps RJ-45 Viewing angle: 67? Horizontal Rotating Angle: 0~270? Vertical Rotating Angle: 0~120? Alarm Mode: motion detection… |
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