For those who aren't sure what this phrase means, the lactate threshold heart rate is a measurement of exercise intensity in which the body can no longer clear any one of the by-products of exercise, and consequently this by-product begins to accumulate in the blood. This results in the burn that is felt in the muscles during extreme weight lifting, races, and other such intensities. The reason that you need to determine your own lactate threshold heart rate and even be concerned about it is because in order to train your heart and lungs to be strong in the first place, you need to be working on developing a good aerobic base. 

For More Info About Lactate Thresholds and how to use it for training, drop by my iWillNotBonk Triathlon Training Blog !

That base is determined by your lactate threshold heart rate, or number of heartbeats per minute to reach that level.  The aerobic base is usually around 65%-75% of that rate. Some have used a formula to try to figure this out, usually 220 minus their age.  This is not a very effective formula as it is just far too vague and general for everyone to use.  To determine your own lactate threshold heart rate, you can of course see your doctor for an endurance test, but a much easier way is to purchase a heart rate monitor and set aside 30 minutes for a field test of running or biking.  Set the monitor at the beginning of the trial and push yourself, just not so hard that you slow down at the end.  You might want to start the first ten minutes easily and work your way up to your maximum heart rate if you're not in the best of shape.  You can determine your own lactate threshold heart rate by figuring the average heart rate over the 30 minute time trial. 

Of course this won't be 100% scientifically accurate but it will be close enough to understand your own lactate threshold heart rate and from there be able to determine your own aerobic base.  If your lactate threshold heart rate is 120, then you want to be working at 65%-75% of that, or 78-90 beats, for as long as possible.  This develops your aerobic base and strengthens your heart and lungs.  Once you've established a good aerobic base then you can work on strengthening your muscles and improving the time of your competitions for each part of your triathlons.

For More Info About Lactate Thresholds and how to use it for training, drop by my iWillNotBonk Triathlon Training Blog !