Testing

Most training plans include fitness “tests” to identify current fitness levels. Realistically the term “assessment” is probably more applicable, as there is no pass/fail or graded associated with testing or assessments. There’s absolutely no reason to be stressed or nervous or performing a test / assessment, as the goal is simply to identify your current fitness level, so that the workouts can be prescribed with an appropriate intensity level for you. We’ll use the term test or testing as it is the normal convention, but realize these are simply workouts designed to assess current fitness.

The protocols and descriptions for the tests are shown in your individual workouts within TrainingPeaks (TP), and will provide the detail on how to perform the test. Once the test is complete, you can come to this page and enter your data to get the your individual results. The goal is to identify your “threshold” values, or what you could maintain for a “long time”… typically this means what you could maintain for about one hour in duration.

The following is an Excel spreadsheet you can download where you can enter your test data for swimming, cycling and running. After entering the data from your workout, you will get:

  • A threshold estimate. This needs to be entered in your zone information in TrainingPeaks. If you are unsure of how to do this, see this link. It is critical that you put your threshold values into TrainingPeaks, as these are then used by TP to create target paces, power or HR values for your specific workouts. If you do not change these values for your data… all the workouts will show you incorrect targets.

  • Zoning information. This is optional as you can either manually type in each zone as shown on the spreadsheet, or you can choose one of TP’s standard options in the list. This does not impact the workouts themselves, but does change how your charts look if you use the premium version of TP. Note that we’ve provided zones in terms of triathlon pacing, with slightly different names / values than traditional zoning (e.g Friel, Coggan, etc.). Again, these are entirely up to you whether you choose to use them or not.

*** The Excel file for threshold and zoning can be accessed online HERE. ***

Swim Testing

The spreadsheet will calculate your swim threshold pace, based on the 400 and 200 yard paces from the swim test (threshold pacing is also called CSS, or Critical Swim Speed). The chart also provides zones and a description, if you choose to enter your own custom zones in TrainingPeaks. For more information about CSS, see this article or this article.

Bike Testing

The spreadsheet will calculate your bike FTP value (Functional Threshold Power) and estimate your LTHR (Lactate Threshold Heart Rate). You will need to input your Normalized Power value for the 20 minute section of your bike test, as well as your average heart rate during the same segment. In addition, you need to add your typical resting HR value, to help provide HR zone calculations. More correctly, you should use your sitting HR value… replicating sitting still, generating no power on the bike. You can also add your weight if you want it calculate your power to weight ratio, in w/kg.

If you are not using a power meter, simply put your HR data in the spreadsheet to estimate your threshold HR, or you can also use the 20 minute peak HR average from your test day, as your threshold HR value… they will be close in value.

Also provided as output is approximate IF (intensity factor) and the corresponding watts (again only if you are using power), estimated HR values and rough calories burned per hour at that power output (and an estimate of carbs burned versus fat oxidation). Power and heart rate zones are included as well, and you can either input these manually in TP if you’d like, or use the standard Coggan Zones.

See the following link for Functional Threshold Power from TP or this article from Cycling Weekly. The following discusses some background on LTHR. In the context of how I use LTHR, it’s simply your threshold HR that corresponds to your functional threshold power value.

Run Testing

The spreadsheet will calculate your running threshold pacing and estimate your LTHR (Lactate Threshold Heart Rate). Note that your cycling and running LTHR values are likely different. Generally running HR values will be higher by 6 - 12 bpm, although they can be even higher. You will need to input your total 5k running time, as well as your average heart rate during the 5k. In addition, you need to add your average pace and average HR values from the last 5 minutes of your warmup, to help provide HR zone calculations.

Also provided as output is approximate IF (intensity factor) and the corresponding pace and estimated HR values. Pace and heart rate zones are included as well, and you can either input these manually in TP if you’d like, or use the standard Coggan Zones.

See the following link on background on using VDOT for running threshold and zones. The following discusses some background on LTHR. In the context of how I use LTHR, it’s simply your threshold HR that corresponds to your running threshold pace value.