Heart Rate Drift Test 60 min
A 60 minute run at constant pace to measure heart rate drift between the two halves, a field test for finding your aerobic threshold.
- Duration
- 1 h 20 min
- Distance
- 14.7 kmestimated
- Effort
- 91
- Level
- Intermediate
- Focus zone
- Endurance
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 Warm up until HR is steady | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalEndurance First half, fixed pace | 30 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalEndurance Second half, same pace | 30 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
At an easy aerobic pace, heart rate stays fairly stable over an hour. Above the aerobic threshold, it creeps up even when the pace does not change. The drift test uses this to locate your aerobic threshold, the top of your easy zone. The protocol is common in endurance coaching and is described in detail by the coaching group Uphill Athlete.
Use a treadmill at 1 to 3 percent incline or a flat track, and wear a chest strap. Warm up for 15 minutes until your heart rate is steady at the level you want to test, then hold that pace for 60 minutes without changing it. The workout splits the hour into two laps of 30 minutes. Cool down for five minutes.
Divide the average heart rate of the second half by that of the first half and subtract one. Below 3.5 percent drift, the pace was below your aerobic threshold, so retest about 5 beats higher. Between 3.5 and 5 percent, your starting heart rate is close to your aerobic threshold. Above 5 percent, retest at a lower heart rate.
Tips
- Pick a starting pace that feels clearly easy, many first attempts start too fast.
- Drink before the test, dehydration increases drift.
- Do the test when rested, not at the end of a hard week.
Origin
Based on the heart rate drift method used in endurance coaching to estimate the aerobic threshold.
Good forMarathonUltraTrail
Season phaseBase