by Coach Suzanne | Aug 11, 2019 | Testing
Image by skeeze from Pixabay
This is one of several articles describing different testing protocols for running. These tests are appropriate for triathlete as well as for runners. This test is for determining your estimated Threshold Heart Rate. If you’d like to determine your threshold running paces, visit the Running Pace Training Zone Calculator. Or return to our main Training Calculators Page.
20 Minute Protocol for Running Threshold Heart Rate
This is a twenty-minute field test protocol used to determine your “threshold heart rate” and pace. Knowing your threshold heart rate will help you both plan workouts as well as to measure progress in your training.
Field Test Warmup
A good running warmup serves several purposes in both training as well as racing. Your muscles need time to both warm-up physically as well as “wake up” neurologically. When you start an activity, your body recruits only the smallest amount of muscle to get the job done. Why? Because you are an efficient human being! The body only uses as much energy as needed to get a task done without wasting energy. In order to run your best and fastest, you need to keep stimulating the muscles involved in running with a good warmup. Your brain and nervous system will recruit more and more muscle groups in order to spread the workload. By recruiting more muscles you can run faster and determine your true abilities.
Suggested Run Warmup: 5-10 minutes brisk walking with muscle activation drills. 5-10 minutes easy jogging, with three twenty-second strides thrown in, 2-3 minute recovery between strides. Be sure to take a minimum three-minute recovery before beginning the test, so your muscles can recruit the energy systems needed.
- Begin 20-minute effort at the maximum sustainable effort.
- If needed start slightly below what you think you can sustain, but continue increasing effort without going harder than you can sustain for the duration of the test. You should finish knowing you gave it everything you had.
- Your estimated Lactate Threshold Heart Rate (LTHR) is 95% of your 20-minute average heart rate for the test.
- 15 minutes easy cool down with stretching
Now you can do some simple math to determine heart rate training zones, either relative to your LTHR, or as a percentage. These zones are starting points. Each test will have some variation as heart rates can vary from day to day depending on several factors. Taking 95% of your 20-minute average HR is just an estimate for your “true” threshold heart rate which could be determined with a 60-minute time trial.
As long as you maintain the same conditions from test to test, the 20-minute test is excellent for maintaining your current heart rate zones and measuring progress from test to test throughout the season. Record in your training logs your 20-minute heart rate average, the total distance covered for the test and the average speed of the test.
The heart rate is used to determine training zones, and the average speed and distance are used to measure progress from test to test.
Calculating your Heart Rate Zones
| Zone |
% LTHR |
Easy Math |
| Level 1 (Recovery Zone) |
0-68% |
< LTHR – 35 beats |
| Level 2 (Endurance) |
69-83% |
25 – 35 beats below LTHR |
| Level 3 (Tempo) |
84-94% |
15 beats below LTHR up to LTHR |
| Level 4 (Threshold) |
95-105% |
Tested LTHR from time trial |
| Level 5 (VO2) |
>106% |
5-10 beats above LTHR |
Additional Run Testing Resources
5K Running Field Test
A 5k race or field test is a fantastic way to regularly check your current fitness, training paces and heart rate zones. After you test, be sure to use our Running Pace Training Zone Calculator to determine your training zones.
Steel City’s Running Pace Training Zone Calculator
Our own running pace training zone calculator uses well established physiologic principals and a logarithmic regression that accounts for human fatigue rates. What’s that mean? It’s among the most accurate training pace estimators available on the internet.
McMillan Training Zone Calculator
While we enjoy using our own calculator for customized training plans, in a quick pinch the McMillan Training Zone Calculator is one of the best out there. Like ours, Greg McMillan’s calculator is based on human physiology, and also accounts for variations in muscle fiber type (sprinter vs endurance). Have fun with this one!
Running World Pace Calculator
Running World gets our vote for one of the top calculators because they use the same reference material that we do! it’s laid out so that you can enter 2 different previous race times to get your estimated goal race pace. This one is Steel City Approved!
References
Disclosure: As an Amazon Associate I earn from qualifying purchases.
The Triathlete’s Training Bible, Joe Friel
Training and Racing with a Power Meter, Hunter Allen & Andy Coggan
Dr. Phil Skiba, personal communication
Dr. Skiba’s great book:
by Coach Suzanne | Aug 11, 2009 | Testing
Swimming T-Pace Test 100s
This swimming test is for short course triathletes, sprint distance triathletes and new swimmers and is used to determine your “T-pace”, the equivalent of your threshold swimming pace. Since it is difficult to use heart rate monitors in the swimming pool, using pace is an accurate way to establish training guidelines. In addition, repeated testing can be used to measure and track your progress throughout the season.
Swimming Warmup
Warmup protocols will depend on your current level of fitness. It is recommended to warm up for at least 10 minutes of easy swimming and kicking with at least 2 minutes or more of rest after the warmup. Experienced swimmers (those swimming 2000 yards or more per workout) may do best by warming up for 20 to 30 minutes of varied pace swimming.
Test protocol
- 3 x 100 yards or meters at highest sustainable speed with 10 seconds of rest between each set
- Swim at your fastest sustainable speed between the 3 sets of 100
- The difference between your first and third 100 should be less than 5 seconds
- Using your watch or the paceclock on the wall or a partner, note your time for each 100
Calculate your average speed per 100, this is your “t-pace”. You will use it to plan workouts as well as to follow your progress. Note your times for each 100 and your T-pace in your logs.
If the difference between your first and third set was more than 5 seconds, consider today’s test a “workout” and retest on another day. Don’t despair as there is a learning curve with all testing. Next time you will perform the test with much better accuracy.
by Coach Suzanne | Aug 11, 2009 | Testing
Running 5k Field Test Protocol
5K Field Test or Race
This is a 5K field test or race used to determine training paces based off of your recent best known 5k race times.
5K Field test or Race Warmup
(Why you should warmup before testing, training and racing, Sample warmups depending on your fitness level)
5-10 minutes brisk walking with muscle activation drills. 5-10 minutes easy jogging, with 2 20 second strides thrown in, 2-3 minute recovery between strides. Minimum 3 minute recovery before beginning test.
- Begin 5K race effort at maximum sustainable effort.
- If needed start slightly below what you think you can sustain, but continue increasing effort without going harder than you can sustain for the duration of the test. You should finish knowing you gave it everything you had.
- 15 minutes easy cool down with stretching
You should record your 5k time and average heart rate in your training log.
Your training paces can be determined by using the Jack Daniel’s VDOT tables. Run Bayou has an automatic pace calculator. Note that if your 5K time is longer than 30 minutes you will need to consult your coach for your paces as the calculator only works up to 30:00 for a 5k run time. Write down your current training paces and VDOT number in your training log as well.
Regular racing or testing of a known distance can help you determine when to make changes in training paces as well as measure progress in your training.
Other Running Tests that Your Coach May Prescribe
Running Threshold Field Test 20 minute Protocol
Please send comments/corrections to coach AT steelcityendurance DOT com
References: Jack Daniels, PhD; Bobby McGee, Run Workouts for Multisport Athletes; Run Less, Run Faster,
by Coach Suzanne | Aug 11, 2009 | Testing
Cycling Threshold Field Test Protocol
20 Minute Protocol
This is a twenty minute field test protocol used to determine your “threshold power” or “threshold heartrate”. Knowing your threshold heartrate will help you both plan workouts as well as measure progress in your training.
Field Test Warmup
(Why you should warmup before testing, training and racing, Sample warmups depending on your fitness level)
10 Minutes easy riding in middle chainring, 10 minutes…just easy spinning, get your legs loose, get your mind loose.
30 second spin up to 100 rpms, recover for 2-3 minutes, repeat once…effort should be light to moderate, easy gears.
30 second effort recover 2-3 minutes, repeat once. 5 minutes easy spinning after that last hard effort and finish within about 5 minutes of the race start.
- Begin 20 minute effort at maximum sustainable effort.
- If needed start slightly below what you think you can sustain, but continue increasing effort without going harder than you can sustain for the duration of the test. You should finish knowing you gave it everything you had.
- Your estimated Lactate Threshold Heart Rate (LTHR) is 95% of your 20 minute average heart rate for the test.
- 15 minutes easy cool down.
Now you can do some simple math to determine HR training zones, either relative to your LTHR, or as a percentage. These zones are starting points. Each test will have some variation as heart rates can vary from day to day depending on several factors. Taking 95% of your 20 minute average HR is just an estimate for your “true” threshold heart rate which could be determined with a 60 minute time trail.
As long as you maintain the same conditions from test to test, the 20 minute test is excellent for maintaining your current heart rate zones and measuring progress from test to test througout the season. Record in your trianing log your 20 minute heart rate average, the total distance covered for the test and the average speed of the test.
The heart rate is used to determine training zones, and the average speed and distance are used to measure progress from test to test.
Calculating your Heart Rate Zones
| Zone |
% LTHR |
Easy Math |
| Level 1 (Recovery Zone) |
0-68% |
< LTHR – 35 beats |
| Level 2 (Endurance) |
69-83% |
25 – 35 beats below LTHR |
| Level 3 (Tempo) |
84-94% |
15 beats below LTHR up to LTHR |
| Level 4 (Threshold) |
95-105% |
Tested LTHR from time trial |
| Level 5 (VO2) |
>106% |
5-10 beats above LTHR |
Please send comments/corrections to coach AT steelcityendurance DOT com
References: Training and Racing with a Power Meter, Hunter Allen & Andy Coggen; Dr. Phil Skiba, personal communication
by Coach Suzanne | Nov 15, 2006 | Testing
The other day a friend pulled me aside to ask about heart rate training. He is in his mid 30’s and is mostly an ultra distance runner. “When I was running yesterday, I got my heart rate up to 201, is that possible? Should I use that number to figure out what heart rate zone I should be running in?”
He was confused because of the familiar maximum heart rate formula, “220-age=max HR.” This formula is ubiquitous in the fitness world and lay press, and is used to calculate the HR zones for training at different intensities. This training method is unreliable for a variety of reasons.
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