New LTHR Testing Protocol | 80/20 Endurance

New LTHR Testing Protocol

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  • #11027
    David Warden
    Keymaster

    80/20 Team,

    You’ll recall that in January that we changed the threshold testing protocols from a 30-minute to a 20-minute test across Pace Power and HR and introduced the Talk Test at the same time. This was an effort to try and reduce the difficulty of the 30-minute test.

    While the Pace, Power and Talk Test remain the same as we introduced in January, we’ve changed the LTHR test. It is no longer 95% average BMP over 20-minutes, but now is now peak 15-minute BMP within that 20-minute time trial. Our documentation has also been updated (I think I found all references!).

    Masters athletes will not see a significant change. Younger athletes probably will see a change in their LTHR and if using HR as a primary measure of intensity, we recommend that you perform the test again during your next rest week.

    We regret the change, but our intent it to constantly review and if necessary change and improve both the plans and testing protocols.

    David

    #11028
    winoria
    Moderator

    Hi David,

    just to make sure I got this right:
    It’s the average of the peak 15min of the 20min TT. But not 95% of the average 15min?
    I assume one could simply look at the latest TT (cycling and running) and take the 15min peak?

    Correct?

    Thanks
    winorian

    #11030
    winoria
    Moderator

    E.g. my latest RT19 gave me an average peak 20min HR of 170 BPM. 95% of that is 162 BPM.
    Looking at the peak 15min I would be at 171 BPM…..Does that sound right?

    #11031
    David Warden
    Keymaster

    Correct, it is now 100% of peak 15 (which will almost certainly be the last 15 as well) within that 20-minute TT, as apposed to 95% of the full 20.

    David

    #11032
    markso1077
    Participant

    That’s good to know. Have a RT16 workout planned this weekend and will note this data.

    #11058
    tedc
    Participant

    Is there a simple way to get the peak 15 minutes of the 20 min TT in TrainingPeaks? I’m not sure I know how to calculate or derive that.

    #11063
    David Warden
    Keymaster

    Ted, if you use your lap button then it is easy to recall that 15-minute lap in TP.

    If you don’t have the lap, TP has a peak 12 then jumps to peak 20 in the analysis, there is no peak 15. I recommend that you highlight peak 12 and then extend/drag the highlighted area by 3 minutes (most likely to the left) to create the 15-minute analysis.

    David

    #11132
    tedc
    Participant

    Got it. Thanks!

    #11294
    erikervik
    Participant

    Hi David.
    I have noticed that the Garmin 80/20 app is giving me wrong HR zones comparing to the updated protocol.
    The app still uses 95% of the LTHR that i set in the settings of the app.
    An app-update would be nice 🙂

    Erik

    #11298
    David Warden
    Keymaster

    Erik,

    Tell me more about this. The identifying of LTHR is different than setting the LTHR in the 80/20 app. Or, in other words, the 80/20 app just has the Zone breakdowns, it does not know how to calculate LTHR.

    I think all you are missing is bullet point 8 from Step 1 at https://www.8020endurance.com/80-20-garmin-apps/ “Select your preferred intensity type: Power, Pace, or Heart Rate and enter in your thresholds as identified in the documents Intensity Guidelines for Running or Intensity Guidelines for Triathlon.”

    You just have to tell the 80/20 app your new LTHR based on our new protocol.

    I may be misunderstanding the question an issue…

    David

    #11301
    erikervik
    Participant

    David, just ignore my post… I just found out that in the settings I can set my LTHR and the app will set my zones using that LTHR.
    BUT if a user have ticked “ Use heartrate from user profile” the app will set the zones after the LTHR set in the Garmin watch.
    I was confused but found the issue. My bad!
    Here is the wiki I read and found out about this. http://garmin.eho-systems.com/index.php?title=8020Endurance:Installation:AppSettings

    Erik

    #11304
    David Warden
    Keymaster

    Erik, I’m really glad you posted this, as this information will be useful to other athletes who use the app.

    David

    #11374
    Radiikal
    Participant

    Hi David,
    Regarding the new testing protocol. As you mentioned above, we drag out 3 more minutes to our left and let TP analyse. Do we use the max BPM or the average BPM for that 15min period?

    Another question is regarding threshold pace. We use the avg pace of the 20min as our threshold pace?

    Thanks!

    #11379
    David Warden
    Keymaster

    R,

    Of course, the best option is just to use the lap button on your watch when you do the test. Warmup, then start the TT with a lap press, then lap press again at the end. That way the complete 15-minute lap can be analyzed separately.

    If using the lap analysis or selecting the peak 15 manually, you’ll use the average of that 15-minutes, not max.

    For pace, It’s 95% of the peak 20-minute pace. Best to use the zone calculator at https://www.8020endurance.com/8020-zone-calculator/ change the method to 20-minute pace and enter your average pace for those 20 minutes.

    David

    #11454
    Radiikal
    Participant

    Thank you so much David!

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