Zones from lactate values

Calculate training zones: derive pace and power ranges from LT1 and LT2

Replace generic percentage ranges with zones anchored to your measured thresholds.

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Why lactate zones are different

Heart-rate or FTP percentage ranges are convenient but often imprecise. Lactate-based zones are anchored to where your metabolism actually changes: below LT1, between LT1 and LT2 and above LT2.

Basis for the zones

LT1 and LT2 from your step test
Pace or watts as reference value
Optional: heart rate for intensity control

Zones for your training

Recovery and easy endurance below LT1
Aerobic development between LT1 and LT2
Tempo, threshold and VO2max ranges above LT2

How the zones are created

Determine thresholds

First LT1 and LT2 are calculated from the lactate curve.

Derive ranges

Training zones are anchored to the thresholds and returned as pace or watts.

Apply in planning

Separate long endurance, tempo work and intervals more precisely.

The biggest mistake with training zones

Many athletes train Zone 2 too hard because it is estimated only from FTP or max heart rate. An LT1-anchored zone prevents exactly that.

Frequently asked questions

Can I calculate training zones from lactate values?

Yes. Once LT1 and LT2 are determined, individual zones for pace or watts can be derived.

Are lactate zones better than heart-rate zones?

They measure something different. Heart rate is useful for control, while lactate shows the metabolic load behind a pace or power value more directly.

Why is LT1 important for Zone 2?

LT1 marks the point where lactate starts to rise measurably. If Zone 2 extends above LT1, it is too intense for many athletes.