๐๐๐๐ง๐ญ๐ข๐๐ฒ๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐ก๐ซ๐๐ฌ๐ก๐จ๐ฅ๐ ๐๐จ๐ฐ๐๐ซ
Threshold Power is an important representation of your running fitness.
You can use it to track improvements as you train for an event.
Identifying Threshold Power uses specific models and test protocols. These rely on regular maximum effort runs, which you should include as part of your training.
๐๐จ๐๐๐ฅ๐ฌ
The three most commonly used models are a Critical Power test (CP), modelled Functional Threshold Power (FTP) and Automatically calculated Critical Power (Auto-CP).
The models differ but are similar in their approach and purpose โ they:
๐น use the results from two or more maximum effort runs at differing durations
๐น identify a power level thatโs close to (or within) your threshold
๐น do not rely on lab tests – instead, they are field-based
๐๐๐ฑ๐ข๐ฆ๐ฎ๐ฆ ๐๐๐๐จ๐ซ๐ญ ๐ซ๐ฎ๐ง๐ฌ
The models rely on maximum effort runs. These are runs at the highest average effort you can achieve over a specific duration.
For example, your 3-minute maximum effort is the highest average power you can achieve over 3 minutes (elapsed).
๐๐ฌ๐ญ๐ข๐ฆ๐๐ญ๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐ก๐ซ๐๐ฌ๐ก๐จ๐ฅ๐ ๐๐จ๐ฐ๐๐ซ
There may be times when maximum effort runs wonโt be possible, for example if youโre new to running or youโre recovering from injury.
In which case, you can estimate your threshold power using easy runs, but you should only do this until you can complete maximum effort runs.
๐บ๐๐๐๐๐ ๐’๐ ๐๐๐ ๐๐ ๐น๐๐๐๐๐๐ ๐๐๐๐ ๐ท๐๐๐๐?
โ Questions?
๐ Getting Started
For more information on the CP, modelled FTP and Auto-CP protocols, please see A Compendium of CP and FTP Resources, part of the Palladino Article Library.
๐๐จ๐ฉ๐ข๐: ๐๐ก๐ซ๐๐ฌ๐ก๐จ๐ฅ๐ ๐๐จ๐ฐ๐๐ซ
โฉ What is Threshold Power?
โฉ Identifying your Threshold Power
โฉ Using Threshold Power
โฉ Threshold Power vs VO2max
โฉ What’s the best way to calculate Threshold Power?