How to Determine Your HR Threshold
Optimise Your Training with Accurate Training Zones
1 /30min TT
Complete a 30min TT at a hard effort. It doesn’t need to be all out, but close to it.
Take a lap on your watch at the start, 10min, and the end.
2/Average the last 20min
Determine your average HR of the last 20min of your 30min TT. If you took laps on your watch, it’ll be easier to find.
You could also use the last 20min of a recent (<6 months) 10km or half marathon race as a starting point.
3/Input your threshold into the calculator
Use the training zones from the calculator to guide your training.
All of my training plans have this test and automatically adjustable workouts.
How to Determine Your Pace Threshold
Optimise Your Training with Accurate Training Zones
1 /30min TT
Complete a 30min TT at a hard effort. It doesn’t need to be all out, but close to it.
Take a lap on your watch at the start, 10min, and the end.
2/Average the last 20min
Determine your average Pace of the last 20min of your 30min TT. If you took laps on your watch, it’ll be easier to find.
You could also use the last 20min of a recent (<6 months) 10km or half marathon race as a starting point.
3/Input your threshold into the calculator
Use the training zones from the calculator to guide your training.
All of my training plans have this test and automatically adjustable workouts.
How to Determine Your Power Threshold
Optimise Your Training with Accurate Training Zones
1 /30min TT
Complete a 30min TT at a hard effort. It doesn’t need to be all out, but close to it.
Take a lap on your watch at the start, 10min, and the end.
2/Average the last 20min
Determine your average Power of the last 20min of your 30min TT. If you took laps on your watch, it’ll be easier to find.
You could also use the last 20min of a recent (<6 months) 10km or half marathon race as a starting point.
3/Input your threshold into the calculator
Use the training zones from the calculator to guide your training.
All of my training plans have this test and automatically adjustable workouts.
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Dr Will O'Connor
I dedicated years to learning and establishing my goals to help me achieve my dream self and lifestyle. And I want the same for you.
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