What is LTHR?

Lactate Threshold Heart Rate (LTHR) is your maximal average heart rate output over an hour workout. I.E if you can work with an average of 180 BPM during a 60 minutes workout your LTHR is 180. LTHR gives a more accurate personal HR score, then the Max HR score, when working with HR training zones. It doesn’t change much during the time if you are in shape and can help you set personal training goals during a workout. Yet, it is recommended to test your LTHR every few months.

Determining LTHR The best way to estimate one’s LTHR is by conducting LTHR test. There are multiple standard versions of an LTHR test. Each version is defined by a different period (3 Minutes, 5 Minutes, 8 minutes, 20 Minutes etc) and by a different factor. The period defines the test duration, and when a test is completed, the averaged HR is multiplied by the different factor to compute the final LTHR value. Spivi offers multiple versions of LTHR test covering any type of participants from beginners to professional athletes. For beginners, we recommend using the 3 or 5 minutes LTHR test. During that test, everyone should work with their highest possible Heart Rate output. In the 3 minutes test, Spivi will compute the average Heart Rate during the test and will take 80% of it as the computed LTHR. For example, if your average HR during this test will be 200 BPM then Spivi will set your LTHR value to 160 BPM. LTHR can also be manually updated on a Spivi user profile interface.

Training with LTHR Training using %LTHR targets is a very precise and useful factor in any Heart Rate training program (HR based cycling workouts and generic cardio workouts). Similar to %Max HR, The goals are defined in %LTHR units and not in BPM units, because each individual has different LTHR value. Using this method allow members to work at class according to their own fitness abilities. For efficient and accurate HR based workout the LTHR value should be updated on each user profile either by conducting a test during a class with the Spivi system or by manually updating it on the user profile level.

LTHR View One of the most efficient ways to guide the class to work on a specific training zone is to use the color-coded views. When training with HR monitors it will be the LTHR View which is based on LTHR zones. The LTHR View on a Spivi Arena System displays the HR output of each trainee in %LTHR units. For example, if a trainee produces 150 BPM and his LTHR is 160, then the displayed %LTHR will be 93% which is simply 150 / 160.  LTHR Zones Studio’s Administrators can customize the LTHR zones of their Spivi system. The range and color of each zone can be fully configured by studio administrators on the My Studio dashboard at the Set Fitness Zones link.