30 min Threshold Test
A solo 30 minute all-out run with a lap at 10 minutes, to estimate lactate threshold heart rate from the last 20 minutes and threshold pace.
- Duration
- 1 h
- Distance
- 12 kmestimated
- Effort
- 82
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Stride | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | RecoveryRecovery Get ready | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold First 10 min, hard and even | 10 min | 98-102% threshold pace86-94% HRmax95-101% FTP |
| 5 | IntervalThreshold Last 20 min, keep pushing | 20 min | 98-102% threshold pace88-95% HRmax95-101% FTP |
| 6 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This field test was popularized by coach Joe Friel and is widely used by runners and triathletes to set heart rate and pace zones. You run 30 minutes as hard as you can sustain, alone, and use the second part of the run to estimate your lactate threshold.
Warm up for 15 minutes with three strides. Start the test at a hard but controlled pace. The workout laps automatically after ten minutes, the split Friel uses. Keep pushing evenly for the remaining 20 minutes. A frequent mistake is starting too fast and fading. Cool down for ten minutes.
Your average heart rate over the last 20 minutes is an estimate of your lactate threshold heart rate. Your average pace over the full 30 minutes is a usable estimate of threshold pace. Because 30 minutes is shorter than an hour, that pace sits slightly on the fast side, so round it down a little if threshold sessions feel too hard. Repeat every eight to twelve weeks.
Tips
- Run on a flat route or a track without traffic lights.
- Do not race against others, the test is meant to be run alone.
- Turn off target alerts and focus on an even effort.
Origin
Field test popularized by endurance coach Joe Friel for estimating lactate threshold heart rate.
Good for10kHalf marathonStandard-distance triathlonFTP
Season phaseBaseBuildAny time