Lactate Threshold Heart Rate
The Lactate Threshold Heart Rate (LTHR) test is one of the most robust field methods for prescribing endurance training intensity. Popularised by endurance coach Joe Friel, it involves a 30-minute maximal time trial, with the average heart rate from minutes 10–30 providing a valid estimate of the second lactate threshold (LT2). Physiologically, this threshold represents the exercise intensity at which lactate production exceeds clearance capacity, closely aligning with maximal steady-state performance. Unlike arbitrary formulas based on maximum heart rate, LTHR anchors training zones to an individual’s metabolic profile, enabling more precise targeting of the aerobic system, improved durability, and greater transfer of training to the demands of mountain biking.
LTHR Zone Calculator
Enter your Lactate Threshold Heart Rate (bpm). We’ll generate your training zones and what each zone develops.
| Zone | % of LTHR | HR Range (bpm) | Purpose / Adaptation | How Often |
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Thanks for checking out the LTHR Calculator!
If you’re ready to take your training more seriously or want a structured programme that will get you truly fit for the demands of mountain biking, explore my training plans or get in touch for 1-to-1 coaching. Together, we can build the aerobic engine, strength, and skills that actually transfer to performance on the trail.
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Jamie Read is a performance coach and sports scientist specialising in gravity mountain biking. With years of hands-on experience working with UCI World Cup teams, national champions, and elite Enduro and Downhill athletes, Jamie combines deep physiological expertise with real-world coaching insight.