Lactate Threshold Heart Rate Test (Part II) Results and Reflections

In Part I I described my preparations and mindset, as well as the logistics behind the test. This (Part II) will be the template I will use for reporting my future tests.

Baseline Data

	Condition	Comments
Health	Good	No issues
Rest	Good	Not great sleep, but not tired
Nutrition	Good	Oatmeal/eggs/coffee standard breakfast
Hydration	Good	Sipping water all morning. No "sport" drinks

My Results

Date	01/24/2010
Time	1030
Age	41
Height	5'10"
Weight	177
LTHR	174
Previous LTHR	N/A
% Change	N/A

• My result was an average heart rate (HR) of 174 beats per minute (BPM).
• There was no change from previous results (as there were no previous results).
• Based on the results, my current training zones are...

My Zones

Lactate Threshold heart Rate = 174
Zone	Purpose	BPM
1	Recovery	114-142
2	Aerobic	143-155
3	Tempo	156-162
4	Sub Threshold	163-173
5a	Super Threshold	174-177
5b	Aerobic Capacity	178-183
5c	Anaerobic Capacity	184-190

Reflections

On the test...

• I need a solid 20-30 minutes to warm up.
• I could have done better. I feel like I had another 5 minutes left in the tank. I need to figure out how to bring those 5 minutes forward.
• Hydrating throughout is a key.
• Video + iPod combo worked well.
• I am delighted to have a benchmark.

On what the results mean...

• I don't know.
  • Am I in average shape for someone my age?
  • Is it realistic to expect to be competitive this year?
• I was doing my Zone 2 training at too low a level. I was staying below 144, which is technically my recovery zone. Not good.
• I am beginning a long journey.