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Lactate Threshold Calculator

Work out lactate threshold instantly with clear inputs, formula shown and shareable results.

About Lactate Threshold Calculator

Lactate threshold is the highest intensity at which lactate production and clearance stay balanced, roughly the pace you could hold for an hour. It sits at 75-91% of maximum heart rate depending on training status, and about 6% slower than 5 km race pace. Trained athletes push the threshold to a higher fraction of maximum, which is the main adaptation tempo work produces.

Formulas

Threshold heart rate

LTHR = MHR x fraction for training status

Threshold pace

about 5 km race pace x 1.06

Worked example

With the default values below, Lactate Threshold Calculator returns Lactate Threshold Heart Rate of 157. Change any input above and every figure here is recalculated in your browser.

Inputs used

Maximum heart rateaccepts 60–230 bpm
185 bpm
Recent 5 km paceminimum 1 min/km
4.4 min/km
Training statusone of Untrained (about 75% of max HR), Recreationally trained (about 85%), Well trained (about 88%), Elite endurance (about 91%)
Recreationally trained (about 85%)

Results

Lactate Threshold Heart Rate
157 bpm
Threshold Pace Per Kilometre
4:40
Threshold Speed
12.86 km/h
Threshold As Share Of Maximum Heart Rate
85.0%

Step by step

  1. 1Values used
  2. 2Threshold heart rate
  3. 3Threshold pace
  4. 4Lactate Threshold Heart Rate= 157 bpm
  5. 5Threshold Pace Per Kilometre= 4:40
  6. 6Threshold Speed= 12.86 km/h
  7. 7Threshold As Share Of Maximum Heart Rate= 85.0

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

How do I find my threshold properly?

A 30 minute time trial: your average heart rate over the final 20 minutes is a good field estimate of threshold heart rate.

Why does threshold matter more than VO2 max?

Because endurance performance depends on the fraction of capacity you can sustain, and threshold is far more trainable than maximum capacity.

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Lactate Threshold Calculator | Calcrivo