Check your health regularly.
Talk about HeartsCare
At HeartsCare, we focus on managing chronic diseases such as cancer, heart disease, and diabetes. Our approach begins with monitoring personal cholesterol levels to support healthier dietary choices, combined with cardiovascular exercise, including lactate threshold training—a low-impact method for improving endurance.
With modern diets often being low in vegetables and high in carbohydrates, we emphasize increasing vegetable intake to promote a more balanced and nutritious diet for overall health and well-being.
Why Total Cholesterol?
Understanding Total Cholesterol and Its Components
Total cholesterol is the sum of HDL (good cholesterol), LDL (bad cholesterol), and 20% of triglycerides. Triglyceride levels naturally fluctuate throughout the day based on diet.
• HDL (Good Cholesterol): Can be increased through cardiovascular exercise.
• LDL (Bad Cholesterol): Calculated using the formula:
LDL = Total Cholesterol − HDL − (Triglycerides ÷ 5)
• Triglycerides: Vary depending on dietary intake and metabolism.
Regular exercise and a healthy diet can help lower LDL levels, but for individuals with familial hypercholesterolemia (a genetic disorder), lifestyle changes alone may not be enough. It’s important to consult your doctor regularly for proper monitoring and treatment.
What is lactate measurement for?
Lactate measurement is used to assess the intensity of exercise and monitor metabolic efficiency. It helps determine when the body shifts from primarily aerobic energy production (efficient, sustainable) to anaerobic metabolism (less efficient, fatigue-inducing). This is useful for endurance athletes like runners and cyclists to optimize training zones, especially Zone 2, which improves aerobic capacity and fat metabolism while minimizing fatigue.
Lactate threshold training
Lactate threshold training is a method of endurance training designed to increase the intensity at which lactate accumulates in the blood, improving an athlete’s ability to sustain higher efforts for longer periods.
Understanding Lactate Threshold (LT)
- Lactate threshold (LT) is the exercise intensity at which lactate production exceeds clearance, leading to an accumulation in the blood.
- This typically occurs between 80-90% of maximum heart rate (HRmax) or around Zone 3–4 in a 5-zone training model.
- Training at or just below LT helps delay fatigue and improve aerobic endurance.
Types of Lactate Threshold Training
- Steady-State LT Workouts (Tempo Runs/Rides)
- LT Interval Workouts
- Progressive LT Training
Benefits of LT Training
- Delays fatigue by improving lactate clearance.
- Increases aerobic efficiency (better oxygen use by muscles).
- Enhances endurance performance for running, cycling, and other endurance sports.
- Bridges the gap between Zone 2 endurance training and VO2 max training.
Since you train using a lactate meter and focus on Zone 2 training, LT training could be a useful addition to push your endurance threshold higher.
Lactate Threshold (LT) Training Plan
Here’s a Lactate Threshold (LT) Training Plan tailored to complement your Zone 2 endurance training while using a lactate meter.
Plan Overview
- Focus: Increase lactate threshold to sustain higher intensities longer.
- Frequency: 1–2 LT sessions per week (to avoid excessive fatigue).
- Intensity: Train near or slightly above lactate threshold (~2.5–4.0 mmol/L).
Lactate Threshold Workouts
1. Tempo Workout (Steady-State LT)
Goal: Improve the body's ability to clear lactate efficiently.
- Warm-up: 15 min in Zone 1–2
- Main set:
- Cool-down: 10 min easy Zone 1
📌 If lactate rises above 4.0 mmol/L, slightly reduce intensity.
2. LT Interval Workout (Threshold Repeats)
Goal: Increase time spent at LT without excessive fatigue.
- Warm-up: 15 min Zone 1–2
- Main set:
- Cool-down: 10 min easy
📌 Increase interval length over time (e.g., from 8 to 12 min).
3. Progressive LT Run/Ride
Goal: Gradually extend LT endurance.
- Start at 20 min at LT pace (~2.5–3.5 mmol/L lactate)
- Increase duration by 5 min each week, working up to 50–60 min
📌 Test lactate every 10 min to stay within range.
How to Combine with Zone 2 Training
- Main Structure:
- Example Weekly Schedule:
The HeartsCare C1 Instruction manual
The HeartsCare C1 Bluetooth manual
Testimonials
I really like using this lactate meter. It’s fast: 5 seconds to get a reading.
— Joppe
I have been using HeartsBio Lactate Strips for just about a year now! I take a Lactate reading after (and sometimes during) every Zone 2 workout to make sure I was really in Zone 2.
— Robert
Awesome and fast, thanks!
— Ken
HeartsFit Bike Design
Cholesterol
Total Cholesterol
Total cholesterol is the sum of HDL (good cholesterol), LDL (bad cholesterol), and 20% of triglycerides. Triglyceride levels naturally fluctuate throughout the day based on diet.
• HDL (Good Cholesterol): Can be increased through cardiovascular exercise.
• LDL (Bad Cholesterol): Calculated using the formula:
LDL = Total Cholesterol − HDL − (Triglycerides ÷ 5)
• Triglycerides: Vary depending on dietary intake and metabolism.
Lactate
Model T Pro
Model T Pro features a high-performance SRAM NX 1x12 groupset, advanced front and rear suspension, a dropper saddle, and DOT 5 hydraulic disc brakes for superior control and performance.