Work out lactate threshold instantly with clear inputs, formula shown and shareable results.
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.
Threshold heart rate
LTHR = MHR x fraction for training status
Threshold pace
about 5 km race pace x 1.06
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.
A 30 minute time trial: your average heart rate over the final 20 minutes is a good field estimate of threshold heart rate.
Because endurance performance depends on the fraction of capacity you can sustain, and threshold is far more trainable than maximum capacity.