Hey there, My test, which I did a while back, gave me a 168 bmp and I can say from longer runs that indeed this number is corect. As long as I stay in a 166-170 range all good with my legs and pace. If I go above then things start to go downhill after a period of time. Also I configured my heart rate zones based on this value and all of them feel as they should. Yes, the test works for me. I repeated it two times after a while and it stays true to my physical condition. P.s. it is not an easy test, agree. 😂
I've done this test many times on a number of Garmin devices. One recommendation before attempting it is to make sure that you have a fairly accurate maximum heart rate. The zones it gives you to run at are based on this. If your max heart rate is set too low, your lactate threshold will be detected too low. If your max heart rate is set too high you will likely not be able to complete the test as you will not be able to hold the top zone that gives you for the time required. Another tip is even if you are fairly certain your Max heart rate was set correctly it is a good idea to check it from time to time. When set to auto detect my forerunner 935 at least once a year would pick up an errant reading and set my max heart rate to something I could never achieve.
Hello, yes that’s good advice that I didn’t know about. Thankfully I keep on top of max HR via the lab and some field tests so I keep it up to date on my Garmin. I didn’t realise it affected the test and auto detect so much so thanks for the heads up!
I tried this Threshold test recently. I was unable to finish and I had a loss of sensation in one arm. The last two heart rate zones were well past anything I normally get to in training. I must be profoundly out of shape in spite of doing a couple 4 mile runs each week! How can I determine my max heart rate? Because 220 - age is probably 15bpm higher than I can normally get to.
Hi, yes the 220 thing can be so far off there is no point in going with it. There are numerous max HR tests you can do, one short way to do one is 2-3 mile warm up, probably 2 if not well conditioned, run a mile on flattish ground or track but the last 400m go flat out and last 100m full sprint. Take the highest HR from that and be sure to use a chest strap. There are a load of options for tests so maybe have a look online and try one you like the look of, they all suck though 😂. The loss of sensation doesn’t sound great though to be honest I’d maybe look into what’s causing that too. To ramp up fitness I’d try and get a few more runs in to add to the 2 x 4 miles runs and do them slower if you’re not going slow already, this way you will be in better condition to put yourself through harder effort runs. It may be your aerobic fitness is off. Just a thought. Good luck
😂 I can’t tell if you’re taking the piss or not! It’s a rubbish track but ideal for these tests and handy as we’ve not got another track within 15 miles
I'm trying to get back to running at age 52 after running a lot from age 33 to 42. Did this LT test this morning and got 160 bpm. It wasn't that hard and thought I'd get another 4 minutes at a higher range, although the max HR I've seen in my "comeback" is only 185. Just looked and I averaged 186 bpm over 10 miles at age 43 (which was same 10M race pace HR as age 34) and would always be 195+ in last mile of a 5k. Now max is 185? Kinda depressing! (I won't even mention the pace difference.) Never really stopped running completely but was only running a couple of short runs (around 3 miles) a week. Use it or lose it, I guess.
Hey Greg. Good to hear you’re getting back into the swing of it mate. That difference in max HR doesn’t sound quite right in my opinion, are you getting that from a fast 5k effort or have you done a max HR test? I would have thought you would still be around the 190 area. That being said, 160 LT is a good number to work with for the moment. Get plenty of easy miles in with one a week speedy efforts and you’ll be back at it in no time, especially with your running history. Your LT will go higher in a few months no doubt. I felt the same on my test and had another 4 mins in the tank but I’ll trust the process to not overdo it. Best of luck on your comeback 👍🏼
Sounds about right. Max HR does get lower with age, which is why all max HR formulas contain age as a variable 🙂 Mine has gone down from high 180's in my 30's to 179 now (50 years old).
Yeah it’s a funny one. I had another 4 mins at 186-196 for sure. I’ve done half’s running in zone 5 for 45 mins too so it’s confusing how they calculate it but it matches my lab test so I’ll go with it. 172 felt like I could do it for a good hour then go for gold for 29 mins hopefully. Did you do yours on flat ground?
@@StevoRuns yeah all flat, the last one I did was in October, 168 bmp and 7:40 pace, 1 month later I ran a half in 1:28 (6:48 pace) average HR 168 funny enough.
Hey there,
My test, which I did a while back, gave me a 168 bmp and I can say from longer runs that indeed this number is corect. As long as I stay in a 166-170 range all good with my legs and pace. If I go above then things start to go downhill after a period of time.
Also I configured my heart rate zones based on this value and all of them feel as they should.
Yes, the test works for me. I repeated it two times after a while and it stays true to my physical condition.
P.s. it is not an easy test, agree. 😂
Hey Sergiu, I’m glad to hear from people that it’s quite accurate. I did a threshold 10k this morning and, like you mentioned, if I stayed at
I've done this test many times on a number of Garmin devices. One recommendation before attempting it is to make sure that you have a fairly accurate maximum heart rate. The zones it gives you to run at are based on this. If your max heart rate is set too low, your lactate threshold will be detected too low. If your max heart rate is set too high you will likely not be able to complete the test as you will not be able to hold the top zone that gives you for the time required. Another tip is even if you are fairly certain your Max heart rate was set correctly it is a good idea to check it from time to time. When set to auto detect my forerunner 935 at least once a year would pick up an errant reading and set my max heart rate to something I could never achieve.
Hello, yes that’s good advice that I didn’t know about. Thankfully I keep on top of max HR via the lab and some field tests so I keep it up to date on my Garmin. I didn’t realise it affected the test and auto detect so much so thanks for the heads up!
I tried this Threshold test recently. I was unable to finish and I had a loss of sensation in one arm. The last two heart rate zones were well past anything I normally get to in training. I must be profoundly out of shape in spite of doing a couple 4 mile runs each week!
How can I determine my max heart rate? Because 220 - age is probably 15bpm higher than I can normally get to.
Hi, yes the 220 thing can be so far off there is no point in going with it. There are numerous max HR tests you can do, one short way to do one is 2-3 mile warm up, probably 2 if not well conditioned, run a mile on flattish ground or track but the last 400m go flat out and last 100m full sprint. Take the highest HR from that and be sure to use a chest strap. There are a load of options for tests so maybe have a look online and try one you like the look of, they all suck though 😂. The loss of sensation doesn’t sound great though to be honest I’d maybe look into what’s causing that too. To ramp up fitness I’d try and get a few more runs in to add to the 2 x 4 miles runs and do them slower if you’re not going slow already, this way you will be in better condition to put yourself through harder effort runs. It may be your aerobic fitness is off. Just a thought. Good luck
You by-pass that issue by setting your hr zones based on lactate threshold.
Great vid mate as usual, i need to do one of these on my garmin just for a nosey lol, strong effort though and well in filming at 186bpm lol
Cheers Kurt. Yeah it’s handy actually mate to see where you are. It’s hard filming at the same time as you know haha, all good though.
Super, super envious of that running loop you have
😂 I can’t tell if you’re taking the piss or not! It’s a rubbish track but ideal for these tests and handy as we’ve not got another track within 15 miles
How long, much time, did it take to complete the test not including your warmup
Hi, probably looking at 20 mins max without the warm up/cool down. It goes up in 4 min intervals and ramps up pretty quick.
Very cool feature….thx for sharing this…i had no idea it was in garmin….I’m definitely going to do this test! Cheers!
Cheers Fran! Go for it
Yo Stevo! I've taken the LT test a few times. Mine currently sits at 158 and it feels like that's pretty accurate.
That’s good to know mate. Yeah I did a threshold 10k this morning and definitely felt right but will do a few more to be sure. Cheers
I'm trying to get back to running at age 52 after running a lot from age 33 to 42. Did this LT test this morning and got 160 bpm. It wasn't that hard and thought I'd get another 4 minutes at a higher range, although the max HR I've seen in my "comeback" is only 185. Just looked and I averaged 186 bpm over 10 miles at age 43 (which was same 10M race pace HR as age 34) and would always be 195+ in last mile of a 5k. Now max is 185? Kinda depressing! (I won't even mention the pace difference.) Never really stopped running completely but was only running a couple of short runs (around 3 miles) a week. Use it or lose it, I guess.
Hey Greg. Good to hear you’re getting back into the swing of it mate. That difference in max HR doesn’t sound quite right in my opinion, are you getting that from a fast 5k effort or have you done a max HR test? I would have thought you would still be around the 190 area. That being said, 160 LT is a good number to work with for the moment. Get plenty of easy miles in with one a week speedy efforts and you’ll be back at it in no time, especially with your running history. Your LT will go higher in a few months no doubt. I felt the same on my test and had another 4 mins in the tank but I’ll trust the process to not overdo it. Best of luck on your comeback 👍🏼
Sounds about right. Max HR does get lower with age, which is why all max HR formulas contain age as a variable 🙂 Mine has gone down from high 180's in my 30's to 179 now (50 years old).
Max hr is affected by age. You may have luck reducing your biological age. But as for getting beats back. Your heart just works differently.
I’ve done it a couple of times. I think my finishes to early as im hardly at top speed and it ends
My garmin thresholds has never been under 7:10 min mile also but I’ve ran a few HM under 1:30 🤷🏻♂️
Yeah it’s a funny one. I had another 4 mins at 186-196 for sure. I’ve done half’s running in zone 5 for 45 mins too so it’s confusing how they calculate it but it matches my lab test so I’ll go with it. 172 felt like I could do it for a good hour then go for gold for 29 mins hopefully. Did you do yours on flat ground?
@@StevoRuns yeah all flat, the last one I did was in October, 168 bmp and 7:40 pace, 1 month later I ran a half in 1:28 (6:48 pace) average HR 168 funny enough.
That’s mad! Great HR to pace though mate just go with what works I guess.
@@StevoRuns my hr on easy runs use to be around 170-180. Now I struggle to get to 180 even doing intervals
Which Garmin is that?
Forerunner 955
@@StevoRuns Nice. Cheers!
168bpm
"promosm" 👊