Do this test if you are training with a heart rate monitor. Test can be executed on an indoor trainer with optimal cooling or on a flat, uninterrupted stretch of road with little to no traffic and no stop streets, traffic lights or intersections.
Before you test - you should be in good health, well rested, not injured and have not raced recently. Once you have your test values, training zones can be calculated to ensure the work you're doing is at the correct intensity.
1. Warm up well for 15 minutes.
2. Next, ride flat out for 30 minutes. Go hard for the entire 30 minutes.
3. Cool down, easy riding for 10 minutes.
The last 20 minute heart rate average of the 30 minute effort is your lactate threshold heart rate or LTHR and you can calculate your training zones which are based on a percentage this number.
Zone 1 = less than 68% of your LTHR.
Zone 2 = 69% to 83% of your LTHR.
Zone 3 = 84% to 94% of your LTHR.
Zone 4 = 94% to 105% of your LTHR.
Zone 5 = above 106% of your LTHR.
That is it, thank you for reading, I hope you found it to be a useful resource.