LTHR in 30 mins Time Trial | 80/20 Endurance

LTHR in 30 mins Time Trial

Viewing 5 posts - 1 through 5 (of 5 total)
  • Author
  • #9708


    I have recently did a 30 mins time trial, whereby I lapped end of first 10 mins and the last 20 mins.

    The outcome was that I have covered 4 km in 30 mins (I know very slow compares to other). Equate to a Pace of 07:30 min per km.

    At 10 mins my heart rate was at 172 bpm and end of 20 mins it was at 188 bpm. Average of two is 180 bpm.

    The question is my LTHR is 180 bpm or do I need to do 95%, which it will be 171 bpm.

    Many Thanks


    David Warden

    CAW, your threshold HR is the average of the last 20-minute lap. The 95% rule does not apply to the full 30-minute time trial.

    In summary, your threshold pace is 7:30 per kilometer (full 30 minutes), and your threshold HR is the average of the last 20 minutes.



    Hi David

    Sorry to hijack this thread. I’m a little confused about LTHR after reading your answer and the resource page. In the resource page, i quote:

    “At the end of the 20-minute time-trial, hit the lap button again. Your LTHR is 95% of your average heart rate in beats per minute (BPM). So, for example, if your average HR in the 20-minute time trial is 170 BPM, your LTHR is (170 x 0.95 =) 162 BPM.”

    So should i just use the average or should i multiply it with 0.95?

    Thanks David!

    David Warden

    Rad, it depends on the TT duration:

    30-minute TT: LTHR is 100% of your peak 20 minutes within that 30 minutes.

    20-minute TT: LTHR is 95% of your peak 20 minutes.

    I’ll update the documentation to make this more clear.



    Awesome, as usual, David!

    Thanks a million!

Viewing 5 posts - 1 through 5 (of 5 total)
  • You must be logged in to reply to this topic.

$ubscribe and $ave!

  • Access to over 600 plans
  • Library of 5,000+ workouts
  • TrainingPeaks Premium
  • An 80/20 Endurance Book


30 day money back guarentee

For as little as $2.32 USD per week, 80/20 Endurance Subscribers receive:

  • 30-day Money Back Guarantee