Lactate Threshold

Lactate Threshold: Lactate threshold in rowing is the exercise intensity at which blood lactate begins to accumulate exponentially (approximately 4 mmol/L), representing the upper boundary of sustainable aerobic effort.

What is Lactate Threshold?

The lactate threshold (LT, also called anaerobic threshold or OBLA — onset of blood lactate accumulation) is the intensity at which lactate production exceeds the body's ability to clear it. In rowing, this typically occurs at 80-90% of maximum heart rate and corresponds to approximately a 6K race pace. Training at or near lactate threshold (UT1 zone) improves the body's ability to sustain hard efforts and delays the onset of fatigue. Lactate threshold intensity is sustainable for roughly 30-60 minutes in trained athletes. For rowers, this is the zone that bridges the gap between aerobic base work and race-specific training.

How Watta Uses Lactate Threshold

Watta identifies lactate threshold training through heart rate zone analysis (Zone 4, 80-90% HRR). The non-linear cardiac load scaling in the Effort Score appropriately amplifies the physiological cost of threshold-intensity work compared to lower zones.

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Frequently Asked Questions

Related Content

Aerobic ThresholdThe aerobic threshold is the exercise intensity at which lactate begins to accumulate above resting levels, typically occurring at 55-70% of VO2 max in rowers.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands calculated from resting and maximum heart rate, used to prescribe and monitor training intensity on the ergometer.VO2 Max (Rowing)VO2 max is the maximum rate of oxygen consumption during exercise, measured in mL/kg/min, and is the single strongest predictor of endurance rowing performance.HR Zone CalculatorHeart Rate Training for RowingFor Competitive Rowers
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