Ironman & 70.3 targets to Lactate

After you get your lactate tests completed and wondering what your race day targets should be, here is a basic guide.

Like always, use these as a starting guide to find what will work for you.

Ironman Cycling:

• Untrained age groupers: ~85% of LT1
• Average age groupers: 90-92% of LT1
• Top age groupers: 95% of LT1
• Pro Triathletes: Just under LT1

70.3 Cycling:

• Untrained age groupers: ~90% of LT1
• Average age groupers: 92-95% of LT1
• Top age groupers: Near LT1
• Pro Triathletes: just above LT1

Ironman Running:

• Untrained age groupers: 10+ bpm below LT1
• Average age groupers: ~5bpm below LT1
• Top age groupers: Near LT1
• Pro Triathletes: just above LT1

70.3 Running

• Untrained age groupers: LT1
• Average age groupers: 5bpm above LT1
• Top age groupers: midpoint between LT1 & LT2
• Pro Triathletes: just above midpoint of LT1 & LT2