It is critical you NOT change the “Default Power” value, if you use a power meter on your bike, and want those files not to be affected. Next, you simply need to go into your zones in athlete settings, and set that value for Run Power. So the 325 average, would be an estimated rFTPw of 293 watts. Next, take 90 percent of that value, which is within about +/-3 percent of your actual value if you paced the efforts correctly, as all-out. For example, if you did 350 watts for the 3 minutes, and 300 for the 9 minutes, you would get a 325 average of the two. Conduct a 9 minute interval at maximal effortĪfter you have completed this test, take the average power for the 3 minutes and the 9 minutes, and average the two values.Recover with 5 minute walk, 10 minute easy jog, 5 minute walk, and 5 minute easy jog, and 5 minute walk again, (30 minutes total).Conduct a 3 minute interval at maximal effort.Warm up for 15 minutes, preparing for hard effort at the end of it.This test should be performed outside on a flat surface, not on a treadmill. It simply is a 3 minute all-out effort and a 9 minute all-out effort separated by 30 minutes. It is much easier than an all-out 1 hour effort, or even 20 to 30 minute effort. One of the power meter companies, Stryd, came up with a test that I like, and I modified slightly. The next question is how can you find your rFTPw? There are a number of ways you can estimate your rFTPw, but I will share one of the field tests you can do. I use these terms so not to confuse them with cycling, and especially not to confuse both pace and power when comparing or discussing FTP. If you’re a runner, you likely already use threshold pace in TrainingPeaks, or what I call rFTPa. Be specific and set your run functional threshold for power, or what I call, rFTPw. In fact, it is likely larger than your cycling FTP. Now, if you’re a triathlete who uses power on the bike, this number will not likely be the same as on the bike for you. When you feel you are ready, you can then test for your run Functional Threshold Power (FTP). At first, collect the data from your normal training and see how the numbers are trending. Don’t try to control your training based on the power numbers, as you don’t have a baseline for what they truly mean yet. Track the data and see how the numbers fluctuate or correlate with different intensities, different inclines or declines, and more. The first thing you should be doing is simply performing your normal training and observe the data as you train. ![]() However, to begin using it effectively to learn about your training and training response, you should begin as you would if you were using a cycling power meter. Power meters for running are a very new technology, and there is still a lot to learn ahead. If you are now currently using a power meter for running, like the new Stryd or RPM2 products, you likely are wondering how you can utilize the tool to maximize the benefit of the technology in your training and racing.
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