30-Minute Time Trial for Estimating LT
You can perform this test by running, cycling, swimming or doing another endurance sport that can be sustained for 30 minutes
You will need a heart rate monitor and a way to capture splits
Warm up for 15 minutes
Begin exercise and work up to the your peak, sustained intensity within the first 10 minutes
Record your heart rate each minute for the last 20 minutes
Calculate your average heart rate over the last 20 minutes
This figure is your estimated heart rate at your lactate threshold
Lactate Threshold Values
The average person reaches their LT at 60 percent of their VO2 max
Recreational athletes reach their LT at 65-80 percent their VO2 max
Elite endurance athletes reach their LT at 85-95 percent their VO2 max