I definitely prefer LTHR as zone 4 is where you need to run to improve your speed endurance for longer running, and zone 5 is what you want to hit in your intervals to increase your vo2 max speed 🙂
I need to do the dedicated test. My garmin has auto detect LT but the fastest it has suggested is 7:40min/mile, however my recent half marathon was sub 1:38 so doesn't make sense (~7:27min/mile pace). I am hoping the garmin test will be more helpful... Just not sure why the auto detect LT is so far off.
It’s hard work but I’d recommend it 🙂 I generally decline all the estimated ones. I had an estimated one a couple of days ago which said my LTHR was 188 which is nuts haha Congrats on the 1:38 mate! Give it a year or so and you’ll be running under 90mins for sure 💪
It depends how fast you run at the different paces and how long you warm up/cooldown for. I think for me it was around 3.5km for the actual test and took 15mins to do. 4mins at zone 2, 4mins at zone 3, 4mins at zone 4 and 3 mins at zone 5. My starting pace was around 5mins/km and finishing pace was about 3:40/km. If you need to figure it out I’d probably take the average between your slow pace and 5k pace and then figure out how far you’ll go in 15mins at that pace 🙂
@@timothychai6070 That's your lactate threshold which is really helpful to know because that heart rate is what you want to train at in tempo runs in order to improve your speed endurance, ie. what you need to run better marathons and half marathons. 5:43 is the pace that will get your heartrate to this bpm and you should be able to sustain this pace for an all out hour of running. Over shorter distances you can run significantly faster. Theoretically with a lactate threshold of 5:43 you should be able to run somewhere between a 23min-26min 5k I'd guess. By spending time training at your Lactate Threshold, you will improve the speed of your lactate threshold which will help with your running immensely!
I understand that, but this ways you can't justify your title of the video." Is Garmin accurate.." Against Garmin itself? Probably yes.. Against an actual medical test? Maybe/maybe not.. But you can't say or contradict that since you don't have the data. Hence I find the title quite misleading to be honest.
@@F16Jap Sorry that you felt misled mate! As I mentioned in the video I was comparing it to a 1hr hard effort which is what the medical lactate level test attempts to predict 🙂
80% max heartrate wont be anywhere near your 50-60min threshold. Thats even lower than marathon ability. Using 88-92% will get you very close cheers. Welldone on 16km @4:10/km solid run. 50-60min is an "all out" race fresh effort. If you can do 60min without maxing out pace your true lt2 will be slightly quicker...likely 4:05/km for 50min in a race etc. Cheers 😊.
Thanks for the help! I’m still getting my head around it all but it’s been nice incorporating this into my training 🙂 I’m only just starting to figure out how to use VO2 max to train with as well. Simplest explanation I’ve heard is that to increase LTHR and VO2 Max is to spend time training at those paces and heart rate zones with enough recoveries in between those workouts🙂
@@fourrunningshoes6770 the best way to improve Anaerobic threshold (lactate threshold lt2) is to actually run more overall volume predominantly in Zone2 @ less than 88% of your 183bpm. This improves your Mitochondrial density, & improves fatty acid utilisation in your type I fibres. The faster you can run at 150-160bpm over time you'll push your Garmin Threshold test "up from below". So you'll end up running 4:20/km @160bpm etc :) and youll break under 1:25 h.m also with that result with some hard sessions zone 4 and 5 in the last 6wks pre race. So focus on doing alot of comfortable paced running. You can get your threshold test down to more like 3:55/km over time by running more Zone2 (75-88% of your 183bpm) with a wkly Zone3 run (88-95% of your 183bpm). Cheers
My LT2 heartrate is 181-182 with a 199 true max. Your true max might be 200bpm cheers 🎉. I guesstimed 4:05 before the 4:04 part of the video came up. Cheers.
