2 x 12 min Threshold by Heart Rate
Two 12 minute blocks at 88 to 92 % of maximum heart rate with a short jog, threshold training for runners who prefer heart rate to pace.
- Duration
- 52 min
- Distance
- 10.2 kmestimated
- Effort
- 67
- 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 jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalThreshold Threshold heart rate, 88 to 92 % | 12 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold Threshold heart rate, stay in range | 12 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This threshold session uses heart rate as its main target. You run two blocks of twelve minutes in the threshold heart rate range, about 88 to 92 % of your maximum, with three minutes of easy jogging between them. The longer blocks suit heart rate training, because heart rate needs a few minutes to settle.
Heart rate takes heat, hills and tiredness into account, which pace does not. On a warm or hilly day you run slower to stay in range. Let heart rate climb gradually in the first three minutes of each block instead of chasing the target from the start. If it keeps drifting above the range late in a block, slow down a little.
It suits intermediate runners who train with a chest strap or a reliable wrist sensor. Use it once a week in the base or build phase. To progress, extend the blocks to 15 minutes.
Tips
- Start each block at an easy threshold effort and let heart rate rise into range.
- Ignore pace on hills and in the heat.
- A chest strap gives more reliable readings during hard efforts.
Good for10kHalf marathonMarathon
Season phaseBaseBuild