| Biking | Functional Threshold Pace |
You can estimate FTP with your best recent 20-minute power value (either from a dedicated 20-minute test or a sufficiently hard 20-minute effort from a race or workout). Multiply that value by 90% to get your FTP.
You can also estimate FTP from a recent best 45-60 minute power output. |
| Heart Rate Threshold | Your threshold heart rate will the average heart rate from a recent intense race or very hard interval from a training ride, where you spent 45-60 minutes in duration at an all-out effort | |
| Running | Functional Threshold Pace | Your Functional Threshold Pace will be the average pace from a recent race or very hard training run of 45-60 minutes in duration. |
| Heart Rate Threshold | Your threshold heart rate will be the average heart rate from a recent race or very hard training run of 45-60 minutes in duration. |
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| Swimming | Functional Threshold Pace | Swim for 30 or 60 minutes as fast as you can, then record how far you went. For example, if you swam for 30 minutes and cover 1000 meters, then you can use the value of 33.3 m/min. as your FTP Since the actual FTP is closer to the one hour effort, it might be more advisable to perform a 60-minute test or to take the value obtained for 30 minutes, multiply by two and subtract 2.5 percent (as most trained swimmers swim roughly 2.5 percent slower in a 60-minute maximal effort than in a 30-minute maximal effort). So again, if you cover 1000 m in 30 minutes, your GO minute FTP would be 1950 m/hr or 32.5m/min. This may seem like a minor difference, but due to the resistive aspect of swimming, small differences can have a substantial impact. |
| Critical Swim Speed |
Your Critical Swim Speed (CSS) is the predicted pace you could currently swim a 1500 time trial. The 400 and 200 times within your test are used to calculate your CSS.
To calculate CSS the time taken for 200 IS subtracted from the time taken to complete the 400 and the resultant time divided by two to get your min per 100 pace. CSS is reliant upon the relationship between the two parts of the test as well as the speed itself. |