Oldbie bike racer
Join Date: Jan 2006
Bikes: Steve Rex road, track, Richard Sachs road, Giant mtb
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There are a number of recent threads in this forum about LT.
Indoor trainer HR's are generally a few beats lower than outdoors, probably because of controlling the bike, or how depressed you get about riding indoors.
There are LT tests to try like 2x20', 2x3miles, 1x10 miles, a race pace you can barely handle in a 50-60 minute race, lab testing, etc. If you can't do those, I used to use a relatively easy ballpark method of doing 5' intervals on the flat, 5' rest between, maintaining pretty much the same effort/intensity/HR for all of the 5 intervals.
Pushed just hard enough to barely feel the pain of lactic acid in my legs. The HR in the 2nd or 3rd interval during the last 2 minutes or so turned out to be just about 5 bpm below my lab-tested LT. (HR should increase during the first 90-120 seconds of each interval and then level off. First interval's steady-state HR will probably be a bit lower than the later intervals.)