Training with Heart Rate

The purpose of training with heart rate is to be able to train above, below, or at your lactate threshold.

What is lactate threshold (LT)?

• Lactate threshold represents a point where you body begins to accumulate lactate at a faster rate than it can dissipate lactate.
• The more you train above your lactate threshold, the less total miles you will be able to train.
• Lactate threshold is slightly slower than 10K race pace
• Training above lactate threshold puts more stress on your body than training below threshold per minute of time.

 Consequences of training above Lactate Threshold

• Sacrifice volume for intensity
• Increased recovery time

How to determine Lactate Threshold

• 95-97% of your Field Test HR
• HR at 10K race pace or slightly below

How to use LT as a training tool

• All foundation runs, endurance runs should be at least 10-15 BPM below lactate threshold HR.
• Steady state runs should be between 10-15 beats below lactate threshold HR.
• Tempo should be from 5 beats below to 5 beats above LT.
• Fartleks should alternate from 0-5 beats above LT to 10-15 beats below LT

Things to beware of while training with HR

• Many things can influence HR and give you anomalous readings.
• Heat, dehydration, stimulants (yes coffee), sleep, and many other factors can influence HR
• If your training conditions are not relatively constant, training with HR may prove difficult or impossible.