Lactate Threshold Pace & Heart Rate Estimator
Translate the results of a 20–30 minute time-trial into actionable training targets. Enter the distance you covered, the total time, and your measured resting and maximum heart rates to see a recommended lactate threshold pace and heart rate.
Consult a coach or physician before starting high-intensity training; results are estimates only.
Examples
- 10 km in 45 min, max HR 190 bpm, rest 55 bpm ⇒ 4:30 min/km | 173 bpm
- 15 km in 60 min, max HR 185 bpm, rest 50 bpm ⇒ 4:00 min/km | 169 bpm
FAQ
How accurate is this method?
It approximates laboratory testing by using a sustained field effort; repeat the test periodically to refine pacing.
Can I enter treadmill data?
Yes, use the treadmill distance and time, but ensure the effort reflects an all-out 20–30 minute run.
Why use resting and max heart rate?
They allow the calculator to estimate threshold heart rate based on 90% of your heart rate reserve.
Additional Information
- Pace is derived from average speed during the test and expressed in minutes per kilometre.
- Threshold heart rate uses 90% of heart rate reserve (max minus resting).
- Repeat the test every 6–8 weeks to monitor progress and adjust training zones.