I just did an LT test using Friel methodology and calculator (30 min. run, avg. HR of last 20 min. equaling “LT”). According to the this method my LT is 177, which in Friel’s zone breakdown is the bottom of zone 5. Throughout my training I’ve been lead to believe that LT is a relatively low intensity … moderately hard, which for me is 155-160.
Can anyone explain to me which one LT is?
I am no expert (see me getting trashed in my testing results post), but as I understand it, your LT is basically the pace that you can hold for 40-60 minutes.
As such, it is definitely not a light pace. I just did my LT test in the lab tonight and I believe my LT will come out at + / - 180 bpm
Think about the pace you would race in your best 10 km run. To me that is equivalent to your LT. Personally, having just run my PR 10 km last month, the HR average was 182 for that.
Hope that helps.
Operating at LT should be hard but sustainable for a good bit of time. Generally it would be the pace you could ride/run for only 40-60minutes (10k pace run or 40k bike time trial). Workouts which target the LT pace are some variation of 2x20’ with 2-5minutes of rest between.
177 would be close. Your lactate threshold isn’t an easy zone it kinda burns a bit. Just above your body cannot clear the lactic acid that your muscles are producing.
so is this the zone where you would do your tempo/fartlek work?
Watch out…many people duse the term LT for different things. Don’t mix apples and oranges. If you use Friel’s test, use Friel’s zones. I have an article on my site that explains things pretty well as well. They basically align Friel’s. LT is hard–race pace for a 30-60 minute effort, depending on your fitness.
That said, there are different types of intervals targeting different energy and recovery systems, so it’s not as simple as doing intervals at LT. Figure out what you’re targeting and be conscious of those zones.