Repo to use python library lactate-thresholds to calculate thresholds and zones.
Clone this repository:
git clone https://github.com/cast42/lactaat.gitAdapt your measurements in file lactate_report.py
Run the python program lactate_report.py:
uv run python lactate_report.pyOutput:
➜ lactaat git:(main) ✗ uv run python lactate_report.py
Measurement input
┏━━━━━━┳━━━━━━━━━━━┳━━━━━━━━━━━━━━━━━━┳━━━━━━━━━━━━┳━━━━━━━━━┳━━━━━━┳━━━━━━┳━━━━━━━━┓
┃ time ┃ intensity ┃ intensity per kg ┃ heart_rate ┃ lactate ┃ rpm ┃ step ┃ length ┃
┡━━━━━━╇━━━━━━━━━━━╇━━━━━━━━━━━━━━━━━━╇━━━━━━━━━━━━╇━━━━━━━━━╇━━━━━━╇━━━━━━╇━━━━━━━━┩
│ 10.0 │ 100.0 │ 1.07 │ 104.0 │ 0.5 │ 83.0 │ 1.0 │ 3.0 │
│ 13.0 │ 140.0 │ 1.5 │ 106.0 │ 0.5 │ 83.0 │ 2.0 │ 3.0 │
│ 16.0 │ 180.0 │ 1.93 │ 125.0 │ 0.5 │ 84.0 │ 3.0 │ 3.0 │
│ 19.0 │ 220.0 │ 2.36 │ 137.0 │ 0.9 │ 86.0 │ 4.0 │ 3.0 │
│ 22.0 │ 260.0 │ 2.79 │ 162.0 │ 2.3 │ 84.0 │ 5.0 │ 3.0 │
│ 25.0 │ 300.0 │ 3.22 │ 173.0 │ 5.0 │ 88.0 │ 6.0 │ 3.0 │
│ 28.0 │ 340.0 │ 3.65 │ 187.0 │ 7.6 │ 83.0 │ 7.0 │ 3.0 │
│ 31.0 │ 380.0 │ 4.08 │ 187.0 │ 11.7 │ 66.0 │ 8.0 │ 3.0 │
└──────┴───────────┴──────────────────┴────────────┴─────────┴──────┴──────┴────────┘
lpt1
LactateTurningPoint(lactate=0.8456130923641281, intensity=207.78800877530173, heart_rate=134.06313034411033)
lpt2
LactateTurningPoint(lactate=4.548786226629117, intensity=298.5180801781001, heart_rate=174.99866360071974)
lt2_estimate
ThresholdEstimate(lactate=0.4, intensity=182.1, heart_rate=123.0)
lt2_estimate
ThresholdEstimate(lactate=4.1, intensity=291.5, heart_rate=172.0)
Seiler 3 zones
┏━━━━━━━━┳━━━━━━━━━━━━━━━━━┳━━━━━━━━━━━━┳━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━┓
┃ zone ┃ intensity ┃ heart_rate ┃ focus ┃
┡━━━━━━━━╇━━━━━━━━━━━━━━━━━╇━━━━━━━━━━━━╇━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━┩
│ Zone 1 │ 0.00 - 182.10 │ up to 123 │ Recovery, building an aerobic foundation. │
│ Zone 2 │ 182.10 - 291.50 │ 123 - 172 │ Moderate aerobic work; a gray zone with limited efficiency for endurance adaptations. │
│ Zone 3 │ 291.50 - max │ 172 - max │ Enhancing anaerobic threshold and lactate tolerance. │
└────────┴─────────────────┴────────────┴───────────────────────────────────────────────────────────────────────────────────────┘
Seiler 5 zones
┏━━━━━━━━┳━━━━━━━━━━━━━━━━━┳━━━━━━━━━━━━┳━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━┓
┃ zone ┃ intensity ┃ heart_rate ┃ focus ┃
┡━━━━━━━━╇━━━━━━━━━━━━━━━━━╇━━━━━━━━━━━━╇━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━┩
│ Zone 1 │ 0 - 178.46 │ up to 121 │ Recovery, building an aerobic foundation. │
│ Zone 2 │ 178.46 - 185.74 │ 121 - 124 │ Aerobic base building and improving fat utilization. │
│ Zone 3 │ 185.74 - 285.67 │ 124 - 170 │ Aerobic endurance and muscular efficiency. │
│ Zone 4 │ 285.67 - 297.33 │ 170 - 175 │ Improving lactate tolerance and anaerobic threshold. │
│ Zone 5 │ 297.33 - max │ 175 - max │ Anaerobic capacity, speed, and power. │
└────────┴─────────────────┴────────────┴──────────────────────────────────────────────────────┘
Friel 7 zones running
┏━━━━━━━━━━━━━━━━━━━━━━━━━━━━━┳━━━━━━━━━━━━━━━━━━┳━━━━━━━━━━━━┳━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━┓
┃ zone ┃ intensity ┃ heart_rate ┃ focus ┃
┡━━━━━━━━━━━━━━━━━━━━━━━━━━━━━╇━━━━━━━━━━━━━━━━━━╇━━━━━━━━━━━━╇━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━┩
│ Zone 1. Recovery │ up to 233.20 │ 0 - 146 │ Active recovery. │
│ Zone 2. Aerobic │ 233.20 - 247.50 │ 146 - 153 │ Aerobic endurance. │
│ Zone 3. Tempo │ 251.20 - 266.00 │ 155 - 162 │ Building aerobic capacity and stamina. │
│ Zone 4. SubThreshold │ 269.90 - 286.10 │ 163 - 170 │ Threshold effort. │
│ Zone 5a. VO2 SuperThreshold │ 290.50 - 299.70 │ 172 - 175 │ Improving VO2 max. │
│ Zone 5b. Aerobic Capacity │ 304.70 - 322.00 │ 177 - 182 │ Anaerobic capacity. │
│ Zone 5c. Anaerobic Capacity │ more than 322.00 │ 182 - max │ Peak power output. │
└─────────────────────────────┴──────────────────┴────────────┴────────────────────────────────────────┘
Heart rate intensity plot:
Lactate intensity plot:
