LT1 is the first lactate threshold and marks the start of measurable lactate accumulation. LT2 is the second threshold and is close to the highest controlled sustainable intensity.
Below LT1, training is mostly aerobic and sustainable. It is the key anchor for easy endurance and Zone 2.
LT2 is close to maximal lactate steady state and helps guide tempo, threshold intervals and race pacing.
The space between thresholds is often called tempo or Zone 3. It is useful, but too much work there can compromise easy volume and quality sessions.
A larger LT1-LT2 gap often indicates a stronger aerobic base. A narrow gap can point to limited aerobic capacity.
Calculate LT1 & LT2 yourself — free
With LactateThreshold you calculate LT1 & LT2 directly from your step-test data.
Start demoLT1 marks the first measurable lactate rise, LT2 the highest more controlled sustainable intensity.
LT1 responds strongly to aerobic volume; LT2 responds to threshold and tempo work.
It can indicate a smaller aerobic buffer and a need for more base endurance.
It is individual. Many athletes are around 85-92% of max HR, but direct testing is more reliable.
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