Threshold test: 20 or 30 minutes?
How to do a threshold test running or cycling, the difference between the 20 and 30-minute versions and how to read the result.
A threshold test is the simplest way to find out where your zones are. The most popular last 20 or 30 minutes, and each has its purpose.
The 30-minute test
Widely used in running. After warming up, run 30 minutes as hard as you can at a steady effort, alone. Average heart rate over the last 20 minutes is a good estimate of threshold heart rate, and average pace of threshold pace.
The 20-minute test
The standard in cycling with a power meter. After warming up, 20 minutes all out. 95% of average power is your approximate FTP.
How to do it right
- Do it rested, not after a hard block.
- Pick a flat, uninterrupted route, or the indoor trainer.
- Don't start flat out: the first minutes should feel controlled.
- Always repeat it in the same conditions so you can compare.
Without testing
If tests aren't your thing, your own workouts give clues: your best sustained effort of about 20 minutes in recent months is a good starting point, which Traincontrol can work out from your history on its own.