Anaerobic Threshold Calculator
Calculate your anaerobic heart rate zone for optimal high-intensity training
Calculate Your Anaerobic Threshold
Your age affects maximum heart rate calculation
Different formulas provide slight variations
If known from exercise testing, use your actual max HR
Anaerobic Threshold Results
Formula: Anaerobic Threshold = Max HR × 85%
Example: 30-Year-Old Athlete
Input Values
Age: 30 years
Formula: Tanaka (208 - 0.7×age)
Max HR: 208 - (0.7 × 30) = 187 BPM
Results
Anaerobic Threshold: 159 BPM (85%)
Anaerobic Zone: 150-168 BPM
Training Duration: 30-60 seconds
Recovery: 2-3 minutes
Max HR Formula Comparison
Key Facts
Anaerobic Threshold
Average of 80-90% max HR zone
Duration Limit
30-60 seconds sustainable
Elite Athletes
Up to 2 minutes possible
Training Tips
Start with shorter intervals and build duration
Allow 2-3 minutes recovery between intervals
Monitor heart rate to stay in zone
Include proper warm-up and cool-down
Understanding Anaerobic Threshold
What is Anaerobic Threshold?
The anaerobic threshold is the exercise intensity at which your body can no longer supply adequate oxygen to working muscles. At this point, your body switches from aerobic (with oxygen) to anaerobic (without oxygen) metabolism, producing lactic acid as a byproduct.
Why Train at Anaerobic Threshold?
- •Improves lactate buffering capacity
- •Builds muscle strength and power
- •Enhances bone density
- •Increases metabolic rate
Energy Systems
Aerobic System
Uses oxygen, produces CO₂ and water
Duration: Hours
Anaerobic Lactic
No oxygen, produces lactic acid
Duration: 30 seconds - 2 minutes
Anaerobic Alactic
Uses phosphocreatine system
Duration: 0-10 seconds
Important: Proper recovery is essential when training at anaerobic intensity. The buildup of lactic acid requires adequate rest between intervals.