Lactate Theshold Heart Rate (LTHR) and Functional Threshold Power (FTP) Test
Overview
This test is important to see where you are in terms of what intensity to use during the workouts I’ve described.
I like doing the test on my indoor trainer because it’s a controlled environment. I have my trainer in my basement and it’s a constant temperature, around 58-60 decrees . If you do your test outside, find a course without stop lights or signs that will last the full 30 min. I suggest having a sport drink before or during the test. This will make sure that your sugars don’t deplete and hold you back.
You’ll need a Heart Rate monitor or power meter with computer that can calculate the average heart rate or average power.
The goal of the test is to see what your average heart rate is after the last 20 minutes of the 30 minute test.
Test
Warm-up for 20-30 minute, with a couple of good efforts or 3-5 min each. Recover for 5 -10 minutes before starting the test. Keep pedaling into the recovery.
Keep a good pace around 90-95 rpm. Don’t forget you have to pace yourself for 20 minutes, so don’t go out to hard. After your warmup reset the clock (I use a lap function on my Garmin). . Now you need to keep going at a good pace you can sustain for the 20 minutes, but as hard as you can for that duration. Your cadence should be what you would use in a time trail. At then end of the 20 minutes you can stop. Get your average heart rate or power.
The average Heart Rate is your Lactate Threshold Heart Rate (LTHR).
To get your Functional Threshold Power (FTP) requires a little math. Take the avg power from the test and multiply it by .05 and subtract that number by the avg power. For the avg power of 300w the math looks like this. (300 x .05)-300=285. 285 is your FTP and the number you’ll use to to enter in to your power meter computer and zone calculator below.
Your Zone
Now that you have your LTHR or FTP, you can get your training zones. Within my training plans I reference zones. You need to get your zone so you know where to be during your workouts. Once you have your LTHR or FTP you can use my Zone Calculator to find your training zones.
cwilhelm | 
February 4, 2009 5:38 pm
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Heart rate super simplified « Mary Eggers — July 6, 2010 @ 2:21 am
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