Use measured thresholds rather than only percentages
Athletes with the same maximum heart rate can have different lactate thresholds. The article anchors its training model below LT1, between LT1 and LT2 and above LT2, then divides those ranges into five zones.
Zone 1: recovery and easy endurance below LT1
The source describes calm breathing, comfortable conversation and an effortless feeling. It gives 70–80% of training volume as its example distribution and emphasizes aerobic foundation and fat metabolism.
Zone 2: aerobic building from LT1 to about 85% of LT2
This range is above LT1 but well below LT2. The article discusses the ability to clear lactate while producing it, and sustained endurance work in this range.
Calculate zones
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Try free nowZone 3: tempo and threshold, 85–105% of LT2
This range covers intensities near and slightly above LT2. The guide uses 5–10% of volume as its example because the work is demanding, and relates the range to marathon and half-marathon pacing.
Zones 4 and 5: intervals and sprinting
The article defines Zone 4 at 105–120% of LT2 for short intervals of 2–8 minutes with recovery, and Zone 5 above 120% for sprint-oriented efforts. These ranges serve different event demands and are not a reason to turn every endurance session into hard work.
Apply and update the zones
LactateThreshold translates LT1 and LT2 into five pace or watt ranges. The source recommends updates after 8–12 weeks or a substantial training change. Keep the chosen zone model explicit: numbering differs between three- and five-zone systems.