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What Is Your Lactate Threshold Heart Rate?
Why Should You Know Your Own Lactate Threshold Heart Rate
Many triathletes 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 what happens is this by-product begins to build-up in the blood. The result is the burning feeling that is felt in the muscles during intense exercise such as endurance racing, lifting weights 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 efficient endurance athlete, you need to work on developing a strong 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.
Some have used a simple formula as a basic guideline to determine their aerobic base, 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. This is not a very effective formula as it is simply far too vague and general for everyone to rely on. The most accurate way to assess your own individual lactate threshold heart rate, you would need to schedule an endurance test with an exercise physiologist or doctor 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. Start the heart rate monitor to begin recording 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 work your way up to what feels like your max. output. You can roughly determine your own lactate threshold heart rate by calculating your average heart rate over the 30 minute interval.
Obviously this won't be 100% scientifically accurate, but it will be adequate to understand your own rough lactate threshold heart rate and from there, be able to estimate 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 established a strong aerobic base fitness level, then you can focus on other areas such as developing sports specific strength for swimming, cycling, or running by lifting weights, thus allowing for further improvement in each component of your triathlon event and ultimately your overall time.
On Your Own- Green River Ordinance (QB's Featured Artist)
