Hoping someone can help me out here. I just did my threshold test via the 30 minute run method. The 80/20 Running book says to warm up, then run as far as you can in 30 minutes, with your lactate threshold being the average of your last 10 minutes. A friend of mine who uses the 80/20 Triathalon book informed me that it’s the average of the last 20 minutes and I see on here that it’s the last 20 minutes.
Is that true? Is there any way I can calculate my average from this? I can’t find a way in my Nike Run Club app or my Apple Run app to take HR averages for specific periods of time, so when I ran I restarted the workout at the 20 minute mark, so I have it split into the first 20 minutes and the second 10 minutes.
My desire to do this again is minimal, I am really hoping someone can help me out here.
Well done on your test, and I don’t blame you for not wanting to do it again.
For Pace and Power, it is the average of the full 30 minutes. For HR, it is the average of the last 20 of that 30. However, you can safely use the last 10 minute split that you have. We only use this last 20-minute rule because HR takes about 10 minutes to level off for a given intensity. If we took the full 30 average, the first 10 minutes would drag down the average. The last 10 is probably safe, as long as you did not go faster the last 10 minutes compared to the first 20.