A quick guide to training zones based on the Lactate Threshold Heart Rate (LTHR)

Zone 1

• 65-81% LTHR
• recovery zone

Zone 2

• 82-88% LTHR
• optimum aerobic conditioning zone

Zone 3

• 89-93% LTHR
• Tempo zone

Zone 4

• 94-100% LTHR
• sub-threshold

Zone 5a

• 100-102% LTHR
• super threshold

Zone 5b

• 103-105% LTHR
• aerobic capacity

Zone 5c

• 106% + LTHR
• anaerobic capacity

Protocol for Lactate Threshold Heart Rate Field Test:

Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Average HR for the last 20 minutes should be used as LTHR to set training zones.