LTHR in 30 mins Time Trial | 80/20 Endurance

# LTHR in 30 mins Time Trial

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• #9708
CAW
Participant

Hi

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

Carrie-Anne

#9713
David Warden
Keymaster

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.

David

#9760
Radiikal
Participant

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!

#9770
David Warden
Keymaster

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.

David

#9780
Radiikal
Participant

Awesome, as usual, David!

Thanks a million!

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