Calculate your training zones based on lactate threshold heart rate. Select running or cycling for sport-specific zone descriptions.
Perform a 30-minute time trial at maximum sustainable effort. Your average heart rate from the last 20 minutes is approximately your LTHR. Alternatively, use a structured lactate threshold test.
LTHR-based zones are more personalized and account for individual fitness level. Two people with the same max HR can have very different LTHRs based on their training status.
Yes. LTHR is typically 5-10 bpm higher for running than cycling due to the weight-bearing nature of running. Test LTHR separately for each sport.