Lactate Threshold Calculator
LTHR from 30-Min Test
Estimate lactate threshold HR from a 30-minute time trial
bpm
bpm
LT Pace Zones
Estimate lactate threshold pace and running zones from a time trial
km
Formula
LTHR = Average HR of last 20 min of a 30-min time trial | Zones based on % of LTHR
Frequently Asked Questions
What is the lactate threshold?
Lactate threshold (LT) is the exercise intensity where lactate production exceeds clearance, causing blood lactate to rise. LT1 is the first rise above baseline. LT2 (often called OBLA or anaerobic threshold) is where lactate accumulates rapidly, typically at ~4 mmol/L.
How do I test my lactate threshold?
The simplest field test is a 30-minute all-out time trial (run, bike, or swim). Your average heart rate from the last 20 minutes closely approximates your LTHR. Lab testing with blood lactate sampling is more accurate.
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