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Interpreting Lactate Threshold values

Aurelie
over 5 years ago

Hi everyone,

I'm trying to understand how Lactate Threshold works but I'm a bit confused. In the last few weeks I went from an LT of 5:25min/km - 170bpm to 5:22min/km - 168bpm (see below screenshots). So that means (if I'm getting it right) that I have to run faster to improve further (from 5:25 to 5:22 min/km). That to me means I've improved my fitness level... but why the bpm went down from 170 to 168? Does that mean my body can sustain a slightly faster pace at a lower HR? (which again means a fitter body?)

Also, in those weeks I was following a Garmin Coach program (Half Marathon). I've decided to reschedule my events and I'm training for a full Marathon now so I cancelled that plan and joined another one (Intermediate Marathon) which is not a Garmin Coach one. Since then my watch hasn't logged new values for LT. Does that mean it hasn't changed since last time or it's simply not recorded if I don't use a Garmin Coach plan? If that's the case how can I keep an eye on my LT now?

Before:

After:

Thanks a lot,

Aurelie

  • 0 over 5 years ago

    I would wait a few more weeks to get more data points. 
    The two trends mean, that your body can maintain a faster pace before building up Lactate, but it will also build it up earlier at a lower HR.

    I just checked mine:
    HR is +-1 bpm the same over the last year, the pace changes according to my fitness level. 

  • 0 over 5 years ago in reply to BeneGi

    Hi, thanks for your reply.

    That's why I was confused, why would it start at a lower HR? I will wait some more weeks and see what happens, thanks! :)

    Also, I think the reason why I don't have other data points might be because I haven't done any other training around my LT threshold. Today I have an Interval workout so I'll find it out soon....

    Cheers

  • 0 over 5 years ago in reply to Aurelie

    yeah, this is a little bit tricky. As long as the watch doesn't calculate changes, it will not display it.
    In my graph, there are wholes as well. I think, the only useful view here are 6 and 12 months.


    Don't take the numbers as set, but as a guidance. If you had a bad day, it will affect it. If you went running in hilly areas instead of flats, it will fall. If you forget that it is windy when programming PacePro and then sticking to it, it will also fall :-D

  • 0 over 5 years ago in reply to BeneGi

    Lol I see! Slight smile

    Well, my hope is that I can get at least a rough trend out of it...

    Thanks

  • 0 over 5 years ago in reply to Aurelie

    I guess that your pace/speed should increase (you want to be faster) and your bpm should increase, too (you reach LT later)

    Blush

  • 0 over 5 years ago in reply to KrzysiekJar

    Makes sense! Sweat smile

    Thanks

  • +1 over 5 years ago

    I would think a bit lowering of your LT HR is a good thing. Essentially implying that you could hold your threshold pace (which got faster) with better efficiency - lower metabolic cost on the body i.e. lower HR. 

    Imagine scaling this thing, and an year from now you run your LTHR test at 5.00 min/KM at 165 bpm. That would imply that your threshold pace improved and your HR was only 165 at it. There is a whole anaerobic range above your LT level, which you can still tap. Your Z5 efforts (above the LTHR) would feel a bit easier, and faster, since they will also be at a little lower HR than earlier.

    On the flip side, imagine your pace went to 5:00 min/KM at 175 bpm. Now your band for Anaerobic/ Interval work is further reduced. Anything over your 5.00 min pace (and you are getting very close to your MAX HR). 

    So I would argue that lowering of LTHR is a good sign. Although in your case, a reduction of 2 bpm is too low to make a trend. Bit of change in temperatures/ more rested state, could alter that much HR. 

  • 0 over 5 years ago

    I've been always using chest strap for every session, choose the method % HR Reserve as default to calculate zones, set HR Rest and HRMax but I never understood why the LT fluctuate from 03:55/km to 04/km if I run a 10 km race at 03:35/km... I never recognize the Garmin LT data as reliable...

  • 0 over 5 years ago in reply to sandeep.krishna

    that makes a lot of sense, thank you so much! :) I'm still a beginner (I've been running for only 9 months and I'm 41) and I'm training for my first Marathon with the only goal of finishing it really. I think I need more data and more training (I got my 945 only a month ago). 

    I'll see how it goes and how I progress. Hopefully my 945 will help with my training and give me some useful insights...

    Cheers

  • 0 over 5 years ago in reply to DaniloDiMarco

    I haven't tried switching to % HR Reserve. I always use my Polar H10 though! ;-)