Pace test results - how to use calculator | 80/20 Endurance

# Pace test results – how to use calculator

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• #12770
Jasonkriegelstein
Participant

Hello, I completed the 20 min pace test yesterday. In 20 minutes I went 2.56 miles, with average HR of 181. Training peaks says my average pace for that 20 mins was 7:52/mile. Is is 7:52 my threshold pace? The instructions say to put my numbers into the calculator, but I don’t see how to enter these number into the pace calculator. The calculator is asking for time, well the time is 20 minutes, I already selected 20 minutes for the type of test and there is no option to input distance into the pace calculator.

#12771
luallory@gmail.com
Participant

Jason,
You are correct, 7:52 is your threshold pace if you did the 20 minutes at max effort, treating the threshold test like a race. If you are doing your training by pace zones, your threshold pace is what you enter into the calculator, with the heart rate being irrelevant unless you are training by heart rate. I hope that helps.
Luke

#12772
Jasonkriegelstein
Participant

Okay. So than to use the pace calculator I select English, 20 min test and enter 7 minutes 52 seconds. Why does that return a threshold pace per mile of 8:17? Is my threshold 7:52 (my average from the 20 minute test) or is it 8:17, the threshold from the calculator when I select English, 20 minute test and enter my 7:52 average?

Does this make sense why I’m confused?

#12773
Bstarr
Participant

Your threshold pace is 95% of your 20 minute test if I understand correctly. That’s why your 20 minute test pace comes out with an FTP of 8:17 in the calculator.

#12798
Jasonkriegelstein
Participant

I guess that makes sense. Can anyone from 8020 confirm this for me?

#12804
winoria
Moderator

Even though I’m not from 80/20 I can confirm that @Bstarr is correct. The 20min run test is just like a 20 FTP test in cycling. The average pace or in cycling power (watts) needs to be adjusted in order to have the correct threshold pace/power. In theory, you should be able to run your threshold pace or in cycling hold your threshold power for 1h. So you have to only take 95% of your speed not pace (in running) and 95% of your power output in cycling.
In your case, 7:52min/mile is equal to a speed of 7.62711861 mph. 95% of that speed equals 7.24576268 mph or a pace of 8min17sec / mile. Make sense?

also see:

Intensity Guidelines for 80/20 Running

winoria

#12805
Jasonkriegelstein
Participant

I am still looking at this as we have not heard back from anyone at 80/20 yet. The 95% is referenced in their instructions for power testing, but not once testing. I input 8:17 into the calculator to see how big of a change it makes and it appears to be about 30 seconds per zone different. That seems pretty significant and could possibly having me running too hard or too light. Is there a way to tag this post for someone at 8020 to chime in and let us know how to use their calculator?

#12806
Jasonkriegelstein
Participant

We were replying at the same time! Okay. I will use 8:17. I just want to ensure I am setting my zones as close as possible so I achieve the maximum benefit from my plans. Thank you.

#12807
winoria
Moderator

Well, I guess you have to wait for David or Matt to confirm. But believe me, your threshold pace is 8min17sec per mile. 🙂

#12808
Jasonkriegelstein
Participant

Thank you for chiming in! Appreciate the responses on this forum.

#12809
winoria
Moderator

BTW: there is/was also a 30min test where you would basically run a 30min TT and the average pace is your threshold pace. No need to deduct anything as it is believed that a 30min all out all by yourself test is equal to a 60min observed test.
I think it was removed from the website but David still recommends it for some athletes (I’m one of those LMAO)….Again, I guess David/Matt can say more about it and explain the details much better than I can.

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