April 1, 2022 at 4:28 am #16804
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?
April 1, 2022 at 8:25 am #16806
- This topic was modified 1 month, 2 weeks ago by RhysL96.
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.April 3, 2022 at 10:19 am #16812
Any way I can get a response to this? Does any one know?April 4, 2022 at 8:56 am #16819David WardenKeymaster
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.
DavidApril 4, 2022 at 11:30 am #16830
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.
RhysApril 4, 2022 at 2:18 pm #16832David WardenKeymaster
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.
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