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. 

FIND A TRAINING PLAN


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. 

FIND A TRAINING PLAN


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. 

FIND A TRAINING PLAN


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Dr Will O'Connor

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