Calculate Your Heart Rate Zones From Lactate Threshold

Heart rate is a key indicator in endurance sports, allowing you to optimize your training based on the intensity of your effort. But did you know that the distribution of your heart rate zones depends on your lactate threshold?

With our training zone calculator, discover your precise heart rate ranges in BPM and adapt your training to improve your endurance, speed and recovery.

Calculate Your Heart Rate Zones From Lactate Threshold

Why know your heart rate zones?

Heart rate-based training allows you to optimize your effort based on your physiological capabilities and athletic goals.

The benefits of structured training according to heart rate zones:

- Maximize progress by targeting the right intensities.

- Avoid overtraining by regulating the effort.

- Improve fat burning and basic endurance.

- Optimize recovery by varying the intensity of the sessions.

Every athlete has specific zones, whether they're a runner, cyclist, triathlete, or swimmer. Our calculator helps you define them based on your lactate threshold!

Understanding Lactate Threshold and Its Heart Zones

What is lactate threshold?

The lactate threshold (or anaerobic threshold) is the intensity at which the accumulation of lactic acid in the muscles becomes too great to be eliminated efficiently.

• Below this threshold, your body functions mainly aerobically (using oxygen), which promotes endurance.

• Above this threshold, the accumulation of lactic acid becomes exponential, limiting the duration of the effort and increasing muscular fatigue.

The 5 Heart Rate Zones

Training intensity is generally classified into 5 heart rate zones, defined based on lactate threshold or maximum heart rate (HR max).

Zone Intensity % of Lactate Threshold Physiological Effect

Zone 1 Active Recovery 50-65% Recovery, basic endurance

Zone 2 Basic Endurance 65-80% Endurance Development

Zone 3 Tempo 80-90% Improvement of lactic threshold

Zone 4 Anaerobic Threshold 90-100% Improved speed and lactic capacity

Zone 5 Maximum work 100% and more Improvement of power and VO2max

Example: If your lactate threshold is 165 BPM, your zone 2 will be between 107 and 132 BPM, while your zone 4 will be 148 to 165 BPM.

How to Use Our Heart Rate Zone Calculator?

Our online tool allows you to precisely determine your heart zones based on your lactate threshold.

Instructions for use:

Enter your lactate threshold heart rate (obtained via lab test, advanced heart rate sensor, or estimate).

The calculator generates your 5 heart rate zones in BPM.

Adapt your training based on these results to progress effectively.

If you don't know your lactate threshold, use our max HR simulator to get an estimate and refine your heart rate zones.

How to Integrate Heart Rate Zone Training?

Once your zones are defined, adapt your sessions according to your objectives:

1. Improve Endurance with Zone 2 Work

- 80% of basic endurance training (Zone 2).

- Promote aerobic adaptation and fat burning.

- Long, continuous sessions, ideal for running, cycling and swimming.

2. Boost Speed with Zone 4-5 Sessions

- Short and intense intervals to stimulate VO2max.

- Limited effort in duration to avoid excessive fatigue.

- Alternation of fast periods and active recovery.

Example: 5 x 3 min in Zone 4 with 2 min recovery in Zone 2.

3. Work on Your Lactate Threshold to Run Faster for Longer

- Specific sessions in Zone 3-4, called “tempo runs” in running.

- Goal: Increase the speed at which you can maintain prolonged effort.

- Very useful for half marathon and marathon runners.

Example: 20 min continuously at 90% of the lactate threshold.

Calculate Your Heart Rate Zones for Running

Conclusion: Improve Your Performance With Our Precise Heart Rate Zones

With our lactate threshold-based heart rate zone calculator, you can intelligently structure your workouts and avoid common mistakes like overtraining or lack of intensity.

Try our tool now and train more effectively!