Lactate threshold svenska

This tool calculates your lactate threshold to help you optimize your training intensity.

How It Works

The Lactate Threshold Calculator helps you determine the intensity level at which your body starts to produce more lactate than it can clear, which can give you insights into your exercise endurance.

How to Use It

• Enter your age.
• Enter your resting heart rate.
• Enter your maximum heart rate.
• Enter your weight in kilograms.
• Select your fitness level.
• Click the “Calculate” button to see your lactate threshold.

How It Calculates the Results

The calculator uses a combination of your age, resting heart rate, maximum heart rate, weight, and fitness level to estimate your lactate threshold.

This will help you optimize your workouts by ensuring you train at the right intensity levels for your fitness goals.

Plan interval training sessions

Calculate your lactate threshold to plan effective interval training sessions. To be honest, most athletes need to reminded to slow down (not speed up) when they’re training in low zones but let’s still include a breakpoint here.

For many athletes, this will be your lactate threshold which is the point at which lactate starts to accumulate in your blood at an accelerated rate.

De arbetar alla mot ett enda mål: att förse dig med rikt innehåll av hög kvalitet. In fact, if you’re running, you might simply divide these zones between walking and jogging – so Zone 1 is a walk and Zone 2 is a jog.

If we plot these on our cute lactate x heart rate / intensity graph, it looks something like this.

Now that’s a good looking 5 zone training graph!

We’ve got a 3 zone system established based on physiological makers which is a nice starting point.

Let’s add a few more physiological markers to the top and bottom of our graph. Notice how after LT2, lactate goes through the roof.

Not bad! Generally speaking when we’re training in low zones, we want to make sure we’re working out at an intensity that elicits some sort of adaptation.

This information can guide you in making adjustments to your training plan for better results.

Estimate race performance

Use your lactate threshold value to estimate your potential race performance. Glad we had this little discussion but this is only the beginning, because now the question becomes how do we use these zones to get better?

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Works Cited

Casado, A., Foster, C., Bakken, M., & Tjelta, L.

I. (2023). https://doi.org/10.1007/s40279-020-01322-8

Jones, A. M., & Carter, H. (2000). V0₂ max is also measured in a lab with athletes running on a treadmill or a cycle-ergo while connected to a machine that can analyze expired air. International Journal of Environmental Research and Public Health, 20(5), 3782.

Interval training based on your lactate threshold can improve your aerobic capacity and overall performance.

Assess training efficacy

Compare your actual workout data with your calculated lactate threshold to assess the efficacy of your training sessions. Aerobic threshold is also confusing nomenclature because we can and do produce aerobic energy above and below this point, but I unfortunately wasn’t consulted when these things were named. 

Lactate Turnpoint 2 (LT2) is the point at which lactate starts to rise at an accelerated rate.

Push beyond your lactate threshold and you’re on a limited clock before fatigue will slow you down.

The most accurate way to calculate lactate threshold is to measure lactate. By tracking your progress, you can adjust your training program accordingly and ensure continuous improvement.

Set personalized heart rate zones

Use your lactate threshold value to establish personalized heart rate training zones.

Depending on the literature, this could be .5 mmol/L above baseline, 1mmol/L above baseline, or the last point at baseline before a rise was detected.