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Lactate Threshold Heart Rate Calculator

LTHR ≈ 85–90% HRmax — sustainable hard effort.

Estimates lactate threshold heart rate (LTHR) as 85–92% of HRmax. Calculates heart rate zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 LTHR, Z5 max. Uses HRmax = 220 − age.

Marcus Laurent By Marcus Laurent
Published Last reviewed 1 min read

Inputs

yr
bpm

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

LTHR ≈ HRmax × 0.88; zones based on % HRmax and % LTHR.

In depth

Estimates lactate threshold heart rate (LTHR) as 85–92% of HRmax. Calculates heart rate zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 LTHR, Z5 max. Uses HRmax = 220 − age.