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The lactate threshold is the exercise intensity where lactate accumulates faster than it can be cleared. LT1 (aerobic) ≈ 65% HRmax; LT2 (anaerobic/FTP) ≈ 85% HRmax. Training below LT1 builds aerobic base; above LT2 builds speed.

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1. 1LT1 ≈ 65% HRmax (conversational pace)
2. 2LT2 ≈ 85% HRmax (comfortably hard — sustainable ~60 min)

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