Welcome back to another episode of the Iron Sights Podcast. Today we’re diving deep into heart rate zone training based on your lactate threshold heart rate (LTHR). 

In this episode, we’re bridging that gap so you can learn how to train smarter, recover better, and get more efficient results from your endurance and conditioning work.

We pulled a lot of what we discuss today straight from our brand new Heart Rate Zone Training Guide, which you can download for free at rdfguides.com. Inside, we break down how to test your own LTHR, calculate your personal zones, and apply that data to your workouts. If you’ve ever wondered how to get more out of your cardio without wasting time or burning out, this episode will help you understand exactly what’s happening in your body — and how to use that knowledge to train like a pro.

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Timestamps:

00:00 Intro

01:52 Intro to Conditioning

02:59 Capacity Training

08:14 Zone Training Basics

10:39 Lactate Threshold

18:57 Training for Performance

35:19 Zone Two Explained

38:54 Zone Three Insights

42:55 Zone Four Effort

49:41 Zone Five Push

01:00:33 Training Tips

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