Happy Riding!

  iPod / QuickTime – 650mb

What is the Lactate Threshold?
The lactate threshold (LT) is the point during high intensity exercise where lactic acid accumulates in the blood stream faster than the body can metabolize it. It is at this point where your body will primarily use the the anaerobic system to produce energy. It is also commonly referred to as the anaerobic threshold (AT). Read more about the LT. Read about measuring lactate in a lab test here.

Requirements

1. Make sure you have 36-48 hours of little, to no exercise before doing the test as fatigue may skew your results.
2. Make sure you eat your last meal at least 2 hours before the test.
3. A heart rate monitor with a lap function to capture your average heart rate for the final 20 minutes of the test.
4. A power measuring device to calculate your average power for the 30 minutes of the test. (Optional)

Instructions

1. Follow the instructions on the video for the 30-Minute Time Trial.
2. Once you start the test work up to the your peak, sustained intensity over the first 10 minutes. Richard will help you do to this in the video.
3. The goal of this test is to exercise for 30 minutes at the highest effort you can sustain. You will monitor your heart rate/power throughout the test.
4. Your average heart rate/power during the final 20 minutes will correspond to your LT. This figure is your estimated heart rate/power at your lactate threshold.
5. Enter your average hear rate into the hr calc or your average power wattage into the power calc to create your training zones.

  Windows Media - Low Res – 302mb
  Windows Media - High Res – 849mb
  iPod / QuickTime – 282mb