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Where does my device get my Lactate Threshold information from?

Sainter
over 6 years ago
Hello everyone, I am using a Fenix 5 with attached Softstrap HRM.

Today was the first time I have run with the external HRM. After the short 1.5 mile run it told me it found my new (or maybe first?) lactate threshold estimate. I got this during a training plan which is trying to get me to do a 5k (which I sort of can but again ill discuss that in another post).

My question is, how do I improve the accuracy of the lactate threshold estimate? Do long distance runs? Interval runs? Are there any workouts I can programme into my running option on the watch which would be good at improving my lactate threshold estimate accuracy, and also improving the lactate threshold itself?

I am fairly new with garmin so I am trying to understand how much this actually can help you and how custom it can be. I am trying to see if this is mostly for monitoring, or if the actual information it gets like VO2-max andlactate threshold get used for anything other than my own curiosity. I am not an experienced runner so I really hope garmin does something with this clever information to help me.
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  • 0 over 6 years ago
    The watch picks up on slight changes to Heart Rate Variability which are associated with Lactate Threshold. Improving the accuracy of LT detection requires sufficient data of your heart rate both slightly below, and slightly above LTHR. Doing intervals is one way of generating sufficient data, but I would suggest the LT Guided Test that is on the watch (listed under Training within the Run app) as the best way. Note that this should be done on level ground - running hills will allow the watch to detect LTHR, but LT Pace will obviously be incorrect.

    One way LTHR is useful is you can set your zones based on LTHR (rather than the more conventional % of maxHR). This can really help with pacing at 5K and 10K distances.

    LT is trainable to some extent (your LTHR will only change by a few bpm, but the pace and how long you can hold it for can improve significantly) and LT work is method often used by experienced runners to improve their 5K and 10K times.

    However, LT work is typically done mainly in the final phases of a training program. As a less experienced runner, you will probably find you can get bigger fitness gains through more conventional distance runs and interval work. For the next few months, I'd recommend sticking with your existing training plan, and coming back to LT later.
  • 0 over 6 years ago
    In my case I've found the Lactate threshold estimate less accurate than I thought. Been using the Fenix5 for over a year and the LT estimate has always been between 161 and 163bpm (doing both steadty pace runs and interval sessions), and had my zones based on that LT.

    But I did a stess test in the lab with the mask recently and the measured lactate threshold was actually 176bpm (@93% of HRmax which is 190bpm), that is quite a bit of a difference! (I'm 46 years old). So I've had to set the LTHR manually to 176 because I wasnt training cardio at the right zones if I used the watch's LT estimate. Don't know if others have had similar experience.
  • 0 over 6 years ago
    You need to complete a LT test on your watch for anything approaching accuracy. From what you describe you have never actually done that and have instead relied on it detecting LT on borderline compliant runs. Neither steady runs or interval sessions ramp the HR in the required manner.
  • 0 over 6 years ago
    Don't think that is the case, that would mean that people would be getting a different estimate from the LT test than from their activities, and would make no sense to offer an estimate from the activities like it does. Also after a whole year of different activity sessions the estimate was always within the same range 161-163 no matter if the activity was ramping up the HR like the LT test or not, which would not be the case then.

    Will not bother with the "estimate" since I have the correct figure from the ergospirometry and will set that value manually, but was surprised at the difference.