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🫀 What is LTHR (Lactate Threshold Heart Rate)?

LTHR is the highest heart rate you can sustain for about an hour without fatiguing. It’s a marker of aerobic endurance and a basis for heart rate training zones.

If you train below your LTHR: You're building endurance and fat-burning ability.
If you train near or at LTHR: You're improving your ability to go fast for a long time.

⚡️ What is FTP (Functional Threshold Power)?

FTP is the maximum average power (in watts) you can sustain for 1 hour. It’s the gold standard for cycling performance.

Used to define your cycling power zones.
Helps you pace long rides or races.
FTP goes up as you get stronger.

🧪 HOW TO TEST

🧪 LTHR Test (Running or Cycling)

20-Minute Field Test (simplified method):

Warm-up: 15–20 minutes easy, with a few short hard efforts (strides or spin-ups).
Test: Go all out for 20 minutes at the hardest sustainable effort.
Cool-down: 10–15 minutes easy.

LTHR = Average HR during the last 20 minutes of that test.

For more accuracy, some recommend multiplying the average HR of the 20-minute effort by 0.95 (95%).

🧪 FTP Test (Cycling – requires power meter or smart trainer)

20-Minute FTP Test:

Warm-up: 20 minutes, include some high-cadence work and short efforts.
5-minute max effort: Blow the cobwebs out.
Recover: 10 minutes easy.
20-minute test effort: Go as hard as you can sustain for 20 minutes. It should be brutal.
Cool-down: 10–15 minutes.

FTP = 95% of the average power over the 20-minute effort

So if you averaged 250 watts, your FTP is about 238 watts.

💡 Bonus: Ramp Tests

If you're using apps like Zwift, TrainerRoad, or Wahoo SYSTM, they often use Ramp Tests to determine FTP in a shorter session. These are easier mentally, but less race-specific.

🔧 Why It Matters

Once you know your LTHR and FTP, you can train smarter with zones:

Heart rate zones (based on LTHR)
Power zones (based on FTP)
Pacing strategies for races
Personalized training plans