Setting Your Run Training Zones

This article goes through how to set-up your run training zones based off your THP (Threshold Pace) and THR (Threshold Heart Rate).

Threshold Pace Test

First you will need to complete an Threshold Pace test, which is a 30 minute paced max effort. The Threshold Pace test take less than an hour, the protocol used in the BCA training plans is below.

Warm-up

03 mins @ 70-75% of FTP (3/10 RPE scale)

15 secs @ 100-110% (9/10)

01 mins @ 70-75% (3/10 )

15 secs @ 100-110% (9/10)

02 mins @ 70-75% (3/10 )

Main Set

30 mins @ paced max effort 100-110% (9/10)