LT or OBLA - Training in zones | 80/20 Endurance

LT or OBLA – Training in zones

Viewing 6 posts - 1 through 6 (of 6 total)
  • Author
    Posts
  • #16804
    RhysL96
    Participant

    Hi,

    I purchased the 80/20 triathlon book in January this year. Yesterday, I went to a lab to get my LTHR for the purpose of identifying my training zones.

    The scientist who performed the tests on me got me to run for 3 min at increasing speeds, taking blood at each 3 min interval. The results showed that my LTHR was 147 (this was very first interval of 3 min run at 7kmph) and my Onset Blood Lactate Accumulation (OBLA) was 178HR at around 10.3kmph.

    Confused on the difference, I asked the scientist to explain. In his opinion, he believed most things that refer to LT are actually talking about OBLA – which measures your Lactate up to 4mmol. Below 4mmol, any lactate is easily recycled in the body but after 4mmol it spikes rapidly. The results demonstrated this. He explained that lactate is always being produced in our bodies. The LTHR of 147 demonstrates the intensity at which that lactate production begins to increase at all – but it increases at a sustainable and manageable level up to 4mmol, which was the 178HR.

    My question is – do I use the 147HR or the 178HR for the purpose of identifying my zones in 80/20 training? If using 147HR my zones 1/2 will most definitely be a walking pace <132HR. Even the slowest of runs will still put me above this HR.

    That leads me to next question – If I do use 147HR then how do I train in my zones with walking? Should I run as slow as possible and walk any time my HR exceeds 132 then revert back to light jog?

    Thanks,
    Rhys

    • This topic was modified 1 month, 2 weeks ago by RhysL96.
    #16806
    RhysL96
    Participant

    UPDATE: I actually went for a 40min 5.5k today and did it all under 132HR with an av. HR of 121 so I could use the 147LTHR to calculate my zones as this would be zone 2.

    #16812
    RhysL96
    Participant

    Hi,

    Any way I can get a response to this? Does any one know?

    #16819
    David Warden
    Keymaster

    Rhys,

    Sorry for the late reply.

    There is no industry standard for “LT” so I can understand the confusion. For sure, I would use 178. In your lab’s definition, LT is when lactate starts to increase, and OBLA is the point at which you can’t clear it as fast as you accumulate it. OBLA = LT in the 80/20 world.

    OBLA is the right number to use for your threshold, 178bpm.

    Now, that’s a huge jump in Zones, but remember you can use the full range of Zone 2, and even when Zone 2 is called for, Zone 1 is acceptable. You can’t go too easy on the easy days.

    David

    #16830
    RhysL96
    Participant

    David,

    Thank you for getting back to me. It is greatly appreciated.

    I am confident I will be able to stick strictly to the zones in my plan now. The variation across zone 2 from 144 to 160 will be noticeable for me as a 144hr run will seem very easy whereas 160hr run feels like I’m fairly getting into my stride. Would you recommend hitting zone 2 activities somewhere around the middle in light of this? Or is the main thing to just do whatevers comfortable but don’t go over 160?

    Thank you again.

    Rhys

    #16832
    David Warden
    Keymaster

    Rhys,

    Your penetration into any Zones, including Zone 2, depends on several factors. Fatigue, period in the plan, and race distance.

    If you are fatigued, take advantage of the lower end of the Zone. If you are in the early phase of your plan, you can probably spend time in the higher end of the zone. If your race is a 70.3, upper Zone 2 might be your race pace (but would not be for an Olympic, for example) so you’d want to spend more time at upper Zone 2 as part of your distance’s specificity, whereas an Oly athlete would lower their Zone 2 so that they can hit higher Zone 3 for their particular race’s intensity.

    David

Viewing 6 posts - 1 through 6 (of 6 total)
  • You must be logged in to reply to this topic.

You have races.

We have plans.

 

 

- Access to all 80/20 plans

- TrainingPeaks Premium

- Workout Library

- 80/20 Endurance Book

 

30 day money back guarentee

Unlock your full potential

with our subscriptions