Anaerobic threshold is best described as your maximum level of exertion. Also referred to as lactate threshold, it's the point when your muscles produce more lactic acid than can be removed by the body. As soon as you reach this threshold, it becomes difficult to sustain your level of performance. Since anaerobic threshold is often based on your VO2 max, or maximal oxygen uptake, which is impossible to measure without an instrument, you can use your heart rate as a surrogate.
Maximum Heart Rate
Before getting into your heart rate at anaerobic threshold, it's important to first understand maximum heart rate. According to the American Heart Association, maximum heart rate is 220 beats per minute, or bpm, minus your age. A 20-year-old has a maximum heart rate of 200 bpm, while a 40-year-old has a rate of 180 bpm. To get the most out of exercise, medical professionals often recommend keeping your heart rate in the target heart rate zone, which is 50 to 85 percent of your maximum heart rate, depending on your level of fitness.
Anaerobic Threshold
Like target heart rate, your heart rate at anaerobic threshold is a certain percentage of your maximum heart rate. The National Academy of Sports Medicine says that most people reach their anaerobic threshold when they exceed anywhere between 80 and 85 percent of their maximum heart rate. This means a 20-year-old can reach his threshold as his heart rate approaches 160 to 170 bpm, whereas a 40-year-old sees this threshold at 144 to 153 bpm. Athletes, however, don't necessarily reach their anaerobic threshold until their heart rate reaches 90 to 93 percent of their maximum heart rate, so age alone doesn't determine this number.
Training
To increase your anaerobic threshold, you can begin to exercise at 80 to 85 percent of your maximum heart rate, according to the National Academy of Sports Medicine. As you continue to train at this intensity, your body begins to adapt to this level of exertion. Eventually, your threshold increases, which has a direct impact on your endurance. You'll be able to push yourself harder for longer periods of time.
Recommendation
Before training at 80 to 85 percent of your maximum heart rate, talk to a medical professional. Your doctor can help you best determine the appropriate target heart rate zone for your health and level of fitness. It isn't uncommon to exercise at only 50 to 60 percent of your maximum heart rate when beginning a fitness program. As your level of fitness improves, you may then begin to work toward the 80 to 85 percent needed to reach your anaerobic threshold.
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