Anaerobic Threshold Calculator
Estimate your anaerobic threshold heart rate range for structured endurance training, based on your age and resting heart rate.
What is the anaerobic threshold?
The anaerobic threshold (also called the lactate threshold) is roughly the exercise intensity at which lactate begins to accumulate in the blood faster than the body can clear it. Training near this intensity is a cornerstone of endurance performance, since it marks the boundary between sustainable aerobic effort and effort that fatigues quickly.
How this calculator works
Without lab testing, anaerobic threshold heart rate is commonly estimated as 85-92% of your heart rate reserve (the Karvonen method): Threshold HR = Resting HR + (Max HR − Resting HR) × 0.85-0.92. Maximum heart rate is estimated with the widely used Tanaka formula, HRmax = 208 − (0.7 × age).
This is a population-based estimate, not a measured value — individual anaerobic threshold varies with fitness level and can only be pinpointed precisely through lab-based lactate or gas-exchange testing.
For general training planning purposes only, not medical or diagnostic advice.