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Heart Rate Zone (LTHR) Calculator
Calculate your individual training heart rate zones using the Lactate Threshold Heart Rate (LTHR) method.
Why LTHR is More Accurate than Max HR
Maximum Heart Rate formulas (like 220-age) are generalized population statistics. **Lactate Threshold Heart Rate (LTHR)**, however, represents the actual physiological boundary where your body begins producing lactate faster than it can clear it. Training based on LTHR ensures your zones map exactly to your fitness level.
سوالات متداول
Perform a 30-minute solo time trial at maximum steady effort. Your average heart rate over the last 20 minutes is a very close estimate of your LTHR.
Zone 2 is the base endurance building phase. It keeps training aerobic, utilizing fats as fuel and improving cellular mitochondrial density.