The purpose of the threshold test is to establish current thresholds for an athlete. All the tests should ideally be done on a flat surface. A flat road or track would be best. Thresholds on a treadmill should ideally be tested on the treadmill that will be used for training.
When using Training Peaks be conservative with your threshold values since Training Peaks will advise you when a new threshold value has been set.
For a thorough How-To on settings training zones once the threshold values have been established. See Joel Friel’s Quick Guide to Setting Zones by clicking on the link.
For all the tests ensure that your watches auto-lap feature is OFF as this makes it very easy to identify the threshold values for each phase of the test since they are each individually recorded.
Power Test
If you are using Stryd then leave Stryd on Auto CP and plug the CP value from Stryd into your Run Power Threshold value.
Protocol
Warm up for 10 minutes and then do 2 x 20 second pickups with a 90 second recovery to max effort.
Walk for a total of 5 minutes from the end of the last pickup, start to jog in the last minute in preparation for the max 3 minute effort coming.
Maximum 3 minute effort, running as hard as can be sustained for 3 minutes.
Walk for 5 minutes
Easy shakeout running for 15 minutes
Walk for a total of 5 minutes from the end of the last pickup, start to jog in the last minute in preparation for the max 3 minute effort coming.
Maximum 9 minute effort, running as hard as can be sustained for 9 minutes.
Walk/Jog for 10 minutes to cool down
How to calculate Functional Threshold Power
Add the average power for the 3 minute max + the average power for the 9 minute max. Divide the total by 2 and multiply the result by 0.9 (90%). This will give you the starting value for Running Functional Threshold Power.
Setting Power Zones in Training Peaks
Within Training Peaks , goto Zones under Athlete Settings. Leave the Default Power as is. Below default Power , add an Activity for Run Power. Set the Threshold value to the FTP you calculated from your test. Then goto the the Auto Calculation for Run Power, select Threshold Power and Jim Vance – Running for the Method. Press Calculate and your Training Zones will be calculated. Now press Save and Close.
Lactate Threshold(Pace and Heart Rate) Test
This test will give you both pace and heart rate thresholds. You will need a heart rate monitor to determine Lactate Threshold Heart Rate.
Protocol
Warmup for 10 minutes ending with 2 pickups to top speed.
Walk for 3 minutes
Run at your maximum speed for 30 minutes. Try to avoid starting too fast, rather push hard in the final 5 minutes. Press your lap button at 10 minutes so that you can easily identify the last 20 minutes of your session.
Walk/Jog for a 10 minute cool down
Calculating Lactate Threshold Heart Rate (LTHR)
Lactate Threshold Heart Rate is the average heart rate recorded for the last 20 minutes of the run.
Calculating Lactate Threshold Pace
Lactate Threshold Pace is the average pace recorded for the last 20 minutes of the run.
Set Threshold values in Training Peaks
Within Training Peaks , goto Zones under Athlete Settings.
Set Heart Rate Threshold
Set the Threshold Heart Rate value to the average of your test. Under Auto Calculation where it says ‘Choose Type‘ from the drop down list choose ‘Lactate Threshold‘ alongside that is another drop down list ‘Choose Method‘ from that list choose ‘CTS Run(5)‘ and click the ‘Calculate‘ Button. Apply and Save those zones.
The zones themselves are less important than setting the threshold values but they serve as a useful guide during training.
Set Pace Threshold
Under Speed/Pace goto ‘Add Activity‘ and choose ‘Run‘ from the list of activities and click on the ‘Add‘ button. You will now see a section titled Run/Speed Pace
Under ‘Threshold Values‘ Set the ‘Threshold‘ value to the average pace of your test. Ensure that min/km is selected.
Under Auto Calculation where it says ‘Choose Type‘ from the drop down list choose ‘Threshold Speed‘ alongside that is another drop down list ‘Choose Method‘ from that list choose ‘CTS for Running (5)‘ and click the ‘Calculate‘ Button. Apply and Save those zones.
The zones themselves are less important than setting the threshold values but they serve as a useful guide during training.