I ran across a good post on Joe Friel’s blog that describes heart rate training, and how to figure out your zones based on Lactate Threshold Heart Rate (LTHR).
The test to determine your training zones is described in the 6th paragraph that starts with…
“There are many ways to find LTHR. ”
( visit Friel’s article )
Once you know your LTHR, you can calculate your zones at the link below. Scroll down and look for 2. Lactate Threshold. This site basically describes the same LT testing procedure as Friel, but includes a handy dandy calculator to give you your zones!
( go to the LT calculator )
I’m going to do the bike test this week. I haven’t done a LTHR bike test since last year’s cycling time trials at the Orange County Speedway. I did those once a month last season for fun, and for the purpose of HR testing. They aren’t doing those time trials any more. Oh well, Friel says to do the test as a solo ride anyway, not as a race, so it’s all good!