Can someone interpret my VO2 Max Lactate results? Rookie here!

Thank you so much, this feels much more intuitively correct now and looking back at past activities, your ranges make way more sense! Really appreciate the insight

Your Max VO2 may be correct but my max heart rate is also 184 and there is no way that Zone 2 would be 153 bpm. I think mine is more like 130 bpm. These Zones just seem far too close together to be correct. If your long-term goal is to run a 3-hour marathon you are starting off in a good position with a max VO2 of 59.5.

Agreed on the 220 minus age being essentially useless for an experienced runner. A few years ago I ran with a group where everyone was basically capable of running a 7-minute mile for a long race like a half marathon and we all wore heart rate monitors and would compare values from time to time. Within this group of about six runners our maximum HR varied from 160 to 210 despite us being of about equal talent / ability with very little correlation to age.

Hard disagree here, there's a lot of variation, commonly see athletes with LT1 at 80-85% of max HR. Compressed LT1 and LT2 especially common in advanced athletes.

Ask yourself if what you are saying even makes sense. Watch Coach Pollards’ video, particularly the section on physiology.

LT1 and below is aerobic metabolism, primarily consuming just fat for energy, with waste products CO2 and water. This occurs at heart rates below 75% HRMax.

Above LT1 up to LT2, aerobic glycolysis increasingly occurs, whereby, in addition to fats, carbohydrates are aerobically burned. But the heart rate increases with this metabolism, with expenditure required to remove waste products from aerobic glycolysis from the bloodstream.

So it makes sense that a fitter, more efficient athlete will run faster at LT1, but why would the heart rate need to increase, if primarily fat is being burned?

Thinking this range is quite close! Just perused a ton of past runs (outside and treadmill) and combined that with my overarching feeling during each run to come up with this:

Zone 1: <139
6:00 per km pace for 10km run at park last month heart bpm 136. Two weeks ago on treadmill ran this at 20kms distance and heart bpm 140.

Zone 2: 140 - 154
5:40 per km pace for 10km street run last month w/wife and heart bpm was 145. Super easy with so much more in the tank. Did km8 at 4:50 and hit 152 bpm then back down. Very comfortable pace. Ran 14kms on treadmill this Monday at 5:00 per km pace and bpm was 153 average. Very comfortable.

Zone 3: 155 - 167
4:30ish per km pace and my favourite speed! At this pace, after about 10 mins I hit 155 bpm and it feels like I can go on forever. Really my ideal speed. Did intervals this Tuesday on treadmill (2km@4:37 bpm low 150s, 30 min weights, 5km@3:54 bpm mid 170s, and finished 6.5km@4:37 with bpm stable at 160 and TOTALLY FEELING IN THE ZONE HERE!

Zone 4: 168 - 175
4:00 per km pace. Always tough, but in control. Can do this on treadmill for 20-60 minutes full depending on how rested I am. Mid high 160s until minute 20 and then after it creeps to 170 towards until 40 mins, after this it goes to higher 170s and I tire. Definitely challenging, but can maintain it for an hour.

Zone 5: 176+
Have just recently (2 weeks ago) started intervals at 3:20 and 3:00 paces. Last Sunday did intervals including 20 min warmup at 5:00, then 15mins at 3:20 and bpm was mid to high 170s. Then 2 min slow jog, and another 15 mins at 3:20 where it crept up to 178 at end. Hard! Followed by 20 mins at 5:00 and I was fine w/165-167 bpm stable until finish.

Haven't done an all out sprint in years, so I think that would push me over 180.

Really just in love with 4:30ish pace. Feels fast enough, super in control, and could seemingly go on for ages!