Anaerobic Threshold Calculator

Anaerobic Threshold Results

Max Heart Rate

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Anaerobic Threshold HR

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Threshold % of Max

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Heart Rate Training Zones

Zone 5 - Neuromuscular Power

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Zone 4 - Lactate Threshold

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Zone 3 - Aerobic Threshold

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Zone 2 - Aerobic Base

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Zone 1 - Active Recovery

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Training Recommendations

Threshold Training

• 20-30 min continuous at threshold HR
• 3-4 x 8-10 min intervals
• 2-3 sessions per week

Zone Distribution

• Zone 1-2: 70-80% of training
• Zone 3: 10-15% of training
• Zone 4-5: 10-15% of training

About Anaerobic Threshold

The anaerobic threshold (AT) is the exercise intensity at which lactate begins to accumulate in the blood faster than it can be removed. Training at or near this threshold improves your body's ability to clear lactate and sustain higher intensities.

Key Benefits:

Improved Endurance: Delays fatigue during sustained efforts
Better Race Performance: Allows you to maintain higher speeds
Efficient Training: Optimizes your training zones
Progress Tracking: Monitors fitness improvements

Training Zones:

Zone 1 (50-60%): Active recovery and warm-up
Zone 2 (60-70%): Aerobic base building
Zone 3 (70-80%): Aerobic threshold training
Zone 4 (80-90%): Lactate threshold training
Zone 5 (90-100%): VO2 max and speed work