What Is Your Lactate Threshold Heart Rate?
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 method of measuring the level of exercise intensity where the body can no longer clear any one of the by-products of exercise, and as a result there is an accumulation of these by-products in the blood. This results in the burn which is felt in the muscles during intense exercise such as endurance racing, weight lifting or other similar physical exertion.
The reason that you need to determine 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 strong endurance athlete, you need to concentrate on developing a good aerobic base. By determining your lactate threshold heart rate, your aerobic base can be derived. The aerobic base is typically around 65%-75% of your lactate threshold heart rate.
A common method to calculate your aerobic base is, usually 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. However this isn’t a very reliable calculation as it is simply far too vague and general for everyone to use. To accurately determine your own individual lactate threshold heart rate, you would need to visit 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, but not so hard that you must slow down to complete it. You should start the first ten minutes easily and accelerate your way up to what feels like your maximum output. You can roughly estimate your own lactate threshold heart rate by figuring your average heart rate over the 30 minute time trial.
Obviously this won’t be 100% scientifically accurate, but it will be close enough 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 at least 45 minutes to an hour. 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 built a strong aerobic base fitness level, then you can work on other aspects such as developing sports specific strength for swimming, biking, or running by lifting weights, thus allowing for further improvement in each part of your triathlon event and ultimately your overall time.
Lance Armstrong-Time Trial-2005
|
|
Civil War Times Magazine July 74 McCook’s Raid Andersonville War Crimes Trial $12.95 |
|
|
Pursuit track pista bike. Frame. Time trial frame bicycle 56 cm.Vintage. Keirin $0.01 |
|
|
2011 Stevens Crono Time Trial Frame Set Small 51cm Used $850.00 |
|
|
SHIMANO DURA ACE DI2 UPGRADE KIT TT TIME TRIAL TRIATHLON $2,475.00 |
|
|
Louis Garneau Rocket Time Trial Helmet $50.00 |
|
|
ISM Adamo Time Trial Bike Saddle – White $160.00 |
|
|
GRAN COMPE AERO BRAKE CALIPERS vintage 80′s time trial dia compe brakeset $10.00 |
|
|
Argon 18 E-114 Time Trial Triathlon Bike SRAM Red $16.47 |
|
|
2008 Trek Time Trial 9.0 Equinox Road Bike **NEVER RIDDEN** $2,400.00 |
|
|
Quintana Roo Bars – Syntance C2 Aerobars – Dia-Compe Brake, Time Trial Triathlon $199.95 |
|
|
SELLE ITALIA Bike Bicycle Tri Road Race Ride Time Trial TT Frame KEY CHAIN $12.98 |
|
|
Time Trial Helmet $0.99 |
|
|
Argon 18 E-112 Carbon Large Time Trial Triathlon Bike 700c 2008 $2,599.99 |
|
|
Doctor Who: Trial Of A Time Lord ** NEW ** $38.29 |
|
|
AUSSIE TIME TRIAL SKIN SUIT ***NO RESERVE*** $0.99 |
|
|
Felt T23 Road Bike Triathlon TIme Trial Bike Ultegra Carbon Nice! $899.00 |
|
|
GAME OF THRONES: LCG: A TIME OF TRIALS (Fantasy Flight Games) New $12.42 |
|
|
Trigon Time Trial / Triathlon TT Carbon aero bar 44cm,s $358.00 |
|
|
Sram TT 900 Time Trial Carbon Brake Levers USED $29.00 |
|
|
#01 JERRY NADEAU – US ARMY PONTIAC TIME TRIAL CAR – 1 of 5,000 LTMD ED RC03 1:64 $0.99 |
|
|
JOHNNY BENSON #10 PRIMER GRAY VALVOLINE PONT 1:64 TIME TRIAL SERIES $0.99 |
|
|
#01 JERRY NADEAU – US ARMY PONTIAC TIME TRIAL CAR – 1 of 5,000 LTMD ED RC03 1:64 $0.99 |
|
|
2009 Fuji D6 Pro Road Bike // 53 CM Medium Time Trial Triathlon Sram Carbon $414.99 |
|
|
Bull horn Bar for Track Bike/Fixie/Fixed/Time Trial/TT/Aero Handlebar $54.99 |
|
|
SRAM TT900 TT-900 SR Brake Levers Set Carbon Triathlon Time Trial Bike Pr NEW $89.97 |
|
|
Javelin Triathlon Tri Bike Frame Time Trial Aero TT $300.00 |
|
|
NEW Syntace C2 Tri Time Trial Aero Handlebar Arm Rest pads & Holder C-2 $9.99 |
|
|
Profile Design F19 Left side Arm Rest for Time Trial Triathlon Clip-on Handlebar $7.99 |
|
|
Time Magazine October 1995 OJ Simpson Trial Race will the verdict split the US $9.00 |
|
|
Cycling Shoe Covers One Size Bike Road TT Time Trial Gray $7.99 |
|
|
Hincapie Kenda Pro Team XS Skin Suit Cycling TT Bike Road Time Trial $9.99 |
|
|
Lazer Tardiz Time Trial Helmet // L-XL LRG Extra Large Triathlon TT Road Bike $49.99 |
|
|
Aegis T2 Triathlon/Time Trial Bicycle Bike $980.00 |
|
|
The Timing of Toxicological Studies to Support Clinical Trials (Cmr Workshop), , $15.63 |
|
|
Design and Analysis of Clinical Trials with Time-to-Event Endpoints (Chapman … $99.97 |
|
|
FSA Vision Tech Time Trial TT Clip On Carbon Fiber Aerobars 26mm $40.00 |
|
|
Specialized aero water bottle, time trial, Triathlon $18.82 |
|
|
The Mongoloids, Time Trials Audio CD $7.99 |
|
|
Chanel AGE DELAY Time-Fighting Rejuvenation Lotion SPF15 0.4OZ/12.5ML Trial $12.95 |
|
|
Louis Garneau Rocket Time Trial Helmet / Integraded Lens $50.00 |
|
|
Cervelo P2 sl small triathlon/time trial bike $899.00 |
|
|
NEW Time Of Trial – Pryor, Michael 9781864718652 $6.01 |
|
|
2006 Kuota K-Factor Triathlon Bike- Carbon Time Trial $900.00 |
|
|
Sram TT500 Bar End Triathlon Time Trial 10speed Shifters New $105.00 |
|
|
Profile Design Sonic CSX Clip On Aero Bar Extension Bars TT Triathlon Time Trial $99.00 |
|
|
Tha Doggfather: The Times, Trials, And Hardcore Truths Of Snoop Dogg, Snoop Dogg $4.65 |
|
|
RACING CHAMPIONS TIME TRIAL 2000 MARK MARTIN CAR MIB $38.00 |
|
|
Bell Meteor II Black / Red Small Helmet Bike Bicycle TT Time Trial $171.99 |
|
|
Bell Meteor II Black / Red Medium Helmet Bike Bicycle TT Time Trial $171.99 |
|
|
Bell Meteor II White / Silver Small Helmet Bike Bicycle TT Time Trial $171.99 |
|
|
Bell Meteor II White / Silver Medium Helmet Bike Bicycle TT Time Trial $171.99 |
|
|
VINTAGE RITCHEY WCS CARBON TIME TRIAL BAR $400.00 |
|
|
Bell Javelin Black / White Small Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin White / Silver Small Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin White / Silver Medium Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Black / White Medium Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin White / Silver Large Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Black / White Large Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Red / Black Small Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Red / Black Medium Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Matt Titanium Small Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Red / Black Large Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Matt Titanium Medium Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin Matt Titanium Large Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin White / Magenta Small Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin White / Magenta Medium Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Bell Javelin White / Magenta Large Helmet Bike Bicycle TT Time Trial Triathlon $265.99 |
|
|
Louis Garneau Rocket Time Trial Helmet $65.00 |
|
|
Giro Selector Time Trial, Triathlon racing bike bicycle cycling helmet MAT BLK $179.00 |
|
|
Trial By Time $5.99 |
|
|
TRANZ-X Wing Time Trial Bar – Bullhorn – 31.8 / 42cm $29.99 |
|
|
The Broken Covenant: American Civil Religion in Time of Trial $4.99 |
|
|
1OZ SILVER QUEEN MOTHER TIMES AND TRIALS ISLE OF MAN 1 CROWN COIN 2002 $15.67 |
|
|
2012 Full Carbon Matte Time Trial Triathlon TT Bike Frame L 58cm , Fork Seatpost $579.00 |
|
|
2012 Full Carbon Time Trial/Triathlon TT Bike Frame 52cm Fork Seatpost , Headset $499.00 |
|
|
2012 Full Carbon Time Trial/Triathlon TT Bike Frame 54cm Fork Seatpost , Headset $499.00 |
|
|
2012 Full Carbon Time Trial/Triathlon TT Bike Frame 56cm Fork Seatpost , Headset $499.00 |
|
|
Prologo Nago Evo TTR Nack Carbon Rail Time Trial Saddle Black New $200.00 |
|
|
TIME TO GET IN SHAPE -BRAZILIAN PRO ALL NATURAL DIET PILLS (TRIAL PACK 12 PILLS) $0.99 |
|
|
NEW Collection 2012 Unisex Black + White Time Trial Swatch Watch SUOZ127 Gift $65.79 |
|
|
JAPAN Pokemon Card Game BW Set of the First Time National edition Trial Starter $29.99 |
|
|
Pro Synop Tri Draft TT Time Trial Extension Bars And Arm Rest $133.47 |
|
|
Pro Synop Hydroform TT Time Trial Bar – 31.8 mm Oversized, 40 cm $103.81 |
|
|
Pro Synop Tt Kit – Synop TT Time Trial Bar And Synop AL Extension Bars $222.46 |
|
|
Pro Synop Carbon S-Bend Time Trial Extension Bars And Arm Rest $281.78 |
|
|
PRO Spare Missile carbon time trial bar armrest set small Cycling $118.64 |
|
|
Pro Missile Dropped Carbon Time Trial Bar – Straight Extensions, 38 cm $741.56 |
|
|
Pro Missile Flat Carbon Time Trial Bar – S-Bend Extensions, 42 cm $741.56 |
|
|
Pro Missile Flat Carbon Time Trial Bar – Straight Extensions, 42 cm $741.56 |
|
|
Pro Missile Dropped Carbon Time Trial Bar – S-Bend Extensions, 38 cm $741.56 |
|
|
PRO Missile carbon time trial bar extensions curved Cycling $177.96 |
|
|
PRO Spare Synop carbon time trial bar extensions Sbend Cycling $133.47 |
|
|
Bell Meteor II Black / Red Small Helmet Bike Bicycle TT Time Trial $172.49 |
|
|
Speedfil A2 Triathlon Time Trial Bike Aero Water Bottle Kit rrp £49.99 $76.83 |
|
|
Bell Javelin Black / White Large Helmet Bike Bicycle TT Time Trial Triathlon $282.20 |
|
|
Bell Javelin Matt Titanium Large Helmet Bike Bicycle TT Time Trial Triathlon $282.20 |
|
|
Bell Javelin White / Magenta Small Helmet Bike Bicycle TT Time Trial Triathlon $282.20 |
|
|
Orbea Ordu Time Trial / Triathlon Bicycle Frame and Fork Size 52 2008 Excellent! $650.00 |
|
|
Vision by FSA Integrated Alloy Aero Bars Time Trial Triathlon 290mm 100mm New $165.00 |
|
|
FSA Vision Carbon Pro J Bend 31.8 x 290mm Aero Bars Time Trial Triathlon $120.00 |
|
|
Londons Times Funny Animals Cartoons – Boa Constrictor Trial Unfair Jury – Mugs Boa Constrictor Trial Unfair Jury Mug is new. Why drink coffee out of an ordinary mug when an imprinted mug is so much cooler? Microwave safe, FDA approved. Image is printed on both sides of the mug. Dishwasher use is not recommended…. |
|
|
Londons Times Funny Animals Cartoons – Boa Constrictor Trial Unfair Jury – Tile Napkin Holders Boa Constrictor Trial Unfair Jury Tile Napkin Holder is measuring 6w x 6h x 4d. Made from high quality solid maple wood with satin finish and two 4.25 commercial grade mirror gloss ceramic tiles. Holds napkins, mail, letters or files. In addition, customized engraving, on the face of the item, is available on request…. |
|
|
Londons Times Funny Animals Cartoons – Boa Constrictor Trial Unfair Jury – Trivets Boa Constrictor Trial Unfair Jury Trivet is measuring 8w x 8h x .75d. Made of solid wood with padding on back that protects your furniture. Framed trivet comes with 6w x 6h ceramic gloss tile attached to the wood frame…. |
|
|
Trials $1.99 … |
|
|
Transform Your Body with Brooke Burke – Tone & Tighten $8.24 Studio: Sony Pictures Home Ent Release Date: 01/03/2012 Run time: 63 minutes… |
|
|
Trail of Tears – A Native American Documentary Collection $5.31 In 1838, the U.S. government aggressively forced nearly 20,000 Native Americans to give up their lands and relocate to present-day Oklahoma. Along their perilous journey, “the Trail of Tears,” the migrants faced disease, hunger, and exhaustion, and a quarter of the Cherokee Nation perished. This compelling documentary series chronicles their sufferings and explores the rich history of these resili… |
|
|
Londons Times New Release Funny Cartoons – Horticulture Divorce Trials – Coffee Gift Baskets – Coffee Gift Basket $44.99 Horticulture Divorce Trials Coffee Gift Basket is measuring 9x9x4. Contains 15oz mug, BONUS free set of 4 coasters, biscotti and 5 blends of gourmet coffee. French Vanilla, Kenya AA, Decaf Colombian Supremo, Chocolate and Italian Roast Espresso elegantly presented in our signature black planet coffee gift box. A very nice and thoughtful gift for any occasion…. |
|
|
Londons Times Funny Society Cartoons – Scopes Trial – Coffee Gift Baskets – Coffee Gift Basket $44.99 Scopes Trial Coffee Gift Basket is measuring 9x9x4. Contains 15oz mug, BONUS free set of 4 coasters, biscotti and 5 blends of gourmet coffee. French Vanilla, Kenya AA, Decaf Colombian Supremo, Chocolate and Italian Roast Espresso elegantly presented in our signature black planet coffee gift box. A very nice and thoughtful gift for any occasion…. |
|
|
Londons Times Funny Society Cartoons – Kobe Trial – Coffee Gift Baskets – Coffee Gift Basket $44.99 Kobe Trial Coffee Gift Basket is measuring 9x9x4. Contains 15oz mug, BONUS free set of 4 coasters, biscotti and 5 blends of gourmet coffee. French Vanilla, Kenya AA, Decaf Colombian Supremo, Chocolate and Italian Roast Espresso elegantly presented in our signature black planet coffee gift box. A very nice and thoughtful gift for any occasion…. |
|
|
Gilbert & Sullivan – H.M.S. Pinafore / Trial By Jury – David Hobson, Anthony Warlow, Colette Mann, Tiffany Speight, John Bolton Wood, Richard Alexander, Opera Australia, State Theatre, The Arts Centre Melbourne $16.68 Back together by popular demand! Enjoy the traditional pairing of Gilbert and Sullivan’s popular “H.M.S. Pinafore” with their very first collaboration, “Trial by Jury,” in the same manner the shows were presented alongside one another by the D’Oyly Carte Opera for most of the 20th century. This invigorating operatic double bill is presented by Opera Australia, and stars Anthony Warlow, David Hobso… |
