I was about to take a Lactate Threshold Running Power Test using the new features of my Garmin HRM-PRO heart rate belt.
The problem is that in the book it says to do one way (1200 fast, 30 ‘recover, 2400 fast, 10′ recover) while in the “Intensity Guidelines for Triathlon” of this site it says to proceed with a test on 20’, take 95% to the power average and then use the run PACE calculator.
Ok, first of all I suppose that PACE is an error and that means “Cycling and Running POWER Calculator”.
Then I would like to know, in all cases, which of the two systems I should use
Thanks for using our plans. Here’s the deal: the only universal threshold test that applies to all athletes is 100% of a 60-minutes TT in observed conditions (like a race or lab). Those conditions are too brutal and unrealistic for the typical athlete to regularly perform. Therefore, we introduce “Functional” threshold tests (FTP), because they function as proxies for the 60-minute gold standard.
The 20-minutes test is good for some, the Talk Test is good for some, the 1200/2400 test works for others. It’s not a matter of choosing between a good and bad test, it’s a matter of choosing between multiple good tests, and one might be better for you.
I personally recommend the 20-minute test we prescribe in the Intensity Guidelines.
Can you point out the error to me in the document? It is 95% of both the Power and Pace result if you are using the 20-minutes test, but if you are confused so are others and I want to get that fixed.
David, thank you for answer, I’ll follow your recommendations.
About error…in “Intensity Guidelines for Triathlon”, in the Run Power section you says: “….Your running threshold power, or rFTP, is equal to 95 percent of your average power over the full 20-minute time trial, which can be entered into the run pace calculator.”
Since we are talking about power I thought you meant to insert in the Cycling and Running Power Calculator and not in the PACE Calculator
M, I agree, that’s misleading at best. I’ve changed the language to read, “is equal to 95 percent of your average power over the full 20-minute time trial, which can be entered into the Run Power section of the Zone Calculator.”
Similar question. I switched plans from last year (leveled down due to available hours) and moved to bike power instead of heart rate, but still using run pace. As I start to ramp up and get into the plan, I noticed that the run test is RT11 or 12 and not RT13.
The zone 3 run time in those workouts is 10 minutes instead of 20 minutes. Do I still take the average pace of those 10 minutes as my new zone? It seems like that would give me a faster pace since its only half the time.
– Replace the RT workout with the full 20-minutes TT
– Perform the plateau test as described in the Intensity Guidelines document.
– Don’t test at for a cycle or two, as every rest week is not necessary.