Fitness Tests To Determine Your Duathlon Thresholds

Field Tests

Perform Fitness Tests at the start of your Training Plan and then every 8 weeks in an active recovery week to ensure you are training at effective intensities.

Why?

1/ The results will act as a benchmark of your current fitness, enabling you to measure progress.

2/ The values you establish will help you train at the right intensities.

3/ Enter accurate bike power and run pace thresholds into your Training Peaks Settings. Workout builder will then calculate your power and pace for each workout that you can export to your training device.

4/Training Peaks will predict new thresholds as you progress, based on your training data.

Thresholds

Determine your "thresholds" for each discipline.

Threshold bike power and heart rate values are determined with the (CP20) Test. It predicts your best average power output and threshold heart rate for a one-hour steady state time trial.
Threshold running pace and heart rate values are determined with the Threshold Running Pace Test. It predicts your current best pace and threshold heart rate for a 60-minute race.

Results

To train using your Run Threshold Pace and FTP

Enter your determined values into your Training Peaks Account
Click on Your Name > Settings > Zones > Pace/Speed
Add Run and enter your Threshold Run Pace
Add Bike and enter your FTP
Save and Close
Your workouts will now give you target paces for each session utilising the Workout Builder

To train using Threshold HR's

Enter your Threshold HR's into our online Bike Threshold Heart Rate Calculator and Running Threshold Heart Rate Calculator
Calculate your 5 Zones for each discipline
Follow the Workout Description to train at the correct intensity
(Optional) For post-workout analysis add these values to your Training Peaks settings (Zones>Heart Rate>add activity>bike threshold and run threshold)

To train using Max Heart rate

Complete the Max Heart Rate Field Test or go straight to our online calculator for an estimation
Use the Max HR Online Calculator to determine your Training Zones

Calculators

Max HR Calculator

Bike Threshold Heart Rate Calculator

Run Threshold Heart Rate Calculator

For further information on determining your Thresholds and Training Zones for each discipline:

Determine Your Training Zones - Bike

Determine Your Training Zones - Run