Lactate threshold heart rate question

I would set 180 as my maximum until the last 1/4 of the tempo, then let it creep up a little.

This would be a good starting point. You should do some LT workouts, and learn how your heart rate compares to effort. Plug your 10k and half-marathon times into some web site calculator that predicts your race pace at other distances. Pick the slower of the two predictions for a one-hour race. Then do something like 8 x 4:00, 1:00 jog with the repeats at the predicted one-hour pace. This may be a bit of a grind, but at no point should you be sucking wind. Keep an eye on your HR during the workout.

What you really want to learn is the right effort at which to run such workouts. Then the real point of watching HR is to tell you when to end the workout, perhaps because you're having an off day. It is important to pay attention to your HR during the recovery segments as well.

If by "tempo workouts" you mean continuous runs, I think that it is better to do those slower than threshold pace, most of the time. If you need a rule, mine is to aim for predicted 2-hour race pace. Here again, what you really want to do is to learn to gauge the right effort for such runs.

It’s variable, but for trained people it’s lower than 180, it’s 170-172 beats.
Your times stand on a logarithmic curve with abscissa time in seconds of your PBs and in ordinate the corresponding speed in m/s.
If you can use excel you can do the chart by putting the values of your personal ones on 3k, 5k, 10k, 21k 42 k. You only need two values of these, then draw the logarithmic curve, once you have the equation you take 3600 seconds and you have your anaerobic threshold speed.

What if your max hr is 170?

Useless to talk about it in absolutes.

3600=6minutes is more the vVO2max and not threshold speed.

Ok yes 1h my fault :)

A good advice to check your best threshold pace out from Daniels VDOT. Then you have to use it as a guide target/ point and vary the pace depending on length of reps / sustained runs done and correlation of your different distances race times. 🇺🇸🇰🇪🇸🇪🧙‍♂️

True. But this thread demands absolutes.

You do realise that HR is unique to each person, right?

My Max HR is somewhere around 185, and my Lactate Threshold is around 160 BPM.

I consider myself to be fairly trained, but I know other better-trained athletes whose LT is around 165-170 BPM.

The number in no way corresponds to performance.

Unique? no unique, I wrote variable.
What you wrote confirms that the value is lower than 180 which is a very rare value, more corresponding to distances of Max Lass: Max Aerobic-Lactatic Steady State.

Trained athletes actually reach lactate threshold at a HIGHER percentage of HRMax than untrained athletes. That's the goal of training at the lactate threshold--increasing the pace/effort at which your body is metabolizing fuel aerobically.

The Norwegian model uses HR of 82-92% for Lactate training, with the 82-87% being more aligned with marathon/aerobic threshold (or 2-2.5mmol lactate) and the 87-92% being the 3-4%mmol, 60min race pace zone.

So to answer the original question: test for HRMax, and then try running your next LT session at 86/7% of HRMax.

Did you even read his post, moron?

Yes, but this is to be able to run km in a half marathon or marathon over the anaerobic threshold, because for example, Africans can also overcome the threshold of 4 mmol and use lactate as fuel. This confirms that at a high level you don’t need to use the beats as a training meter, but use the rhythms.

Obviously, there is a bit of language barrier, but you seem to be a bit confused, or your posts are a bit confusing.

Firstly, are you saying an athlete can run one, or how many, km of a half marathon over the anaerobic threshold?

Secondly, what do you mean by use the ‘rhythms’? You mean run by ‘feel’? By ‘pace’?

Everyone uses Lactate as fuel. That's what it is, a glucose molecule split in two.

And Kenyans don't have special aerobic metabolism. They are more energy efficient.

Firstly, as it has already been said, you cannot use “170-172 beats” as an absolute value, because obviously, not everyone has the same HRmax, and Anaerobic Threshold (i.e., LTII) is going to fall somewhere in the range of 88-92 % HRmax, depending upon the athlete and their fitness. It will trend higher, as a percentage of HRmax, as the athlete becomes more fit. The explanation as to why that happens (e.g., the fitter athlete gets better at using lactate as fuel) is less important to that basic point.

Secondly, what you are doing is basically what someone can do using Daniels’ VDOT table (calculator). They get a VDOT by plugging in their race times, and the calculator will spit out a Threshold pace. One can check/verify, by looking at the Calculator’s Equivalent Times for different race distances, that the returned Threshold pace turns out to be roughly a race pace they could run for about an hour.

There is no correct answer to your last question, because confusion arises around the very definition of ‘tempo workout’. Some coaches might purposely prescribe a ‘tempo pace’ significantly slower than Daniels Threshold (aka, LTII) pace, desiring to be conservative, while others might prescribe a tempo pace much closer to LTII. The distance of the tempo, and/or whether it is broken up with periodic recoveries might factor into which direction they go in choosing the tempo pace.

my posts are not confused at all.
It depends on what you mean by threshold, because there is no match between one running time, beats and lactate values.
An African can run an hour even at 7 mmol and 172 beats...
For example for Canova is one hour of run, no beats, no lactate
2) On the paces as do Canova.