Pre-Season Lactate Threshold and FTP Test! 🥴 - RUN TIME TRIAL - Ryan Clayton

Aug 13, 2025

This is a quick summary of Pre‑Season Lactate Threshold and FTP Test! 🥴 - RUN TIME TRIAL from Ryan Clayton. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key points

A 30‑minute lactate‑threshold (LT) test on a 400 m track gives you your threshold heart‑rate, functional threshold pace (FTP) and functional threshold power (FTP‑W).
Warm‑up: 20 minutes of easy laps plus dynamic stretches, lunges and mobility work to get the legs loose.
Main set: 30 minutes at a hard, steady effort (aim for ~6 min 53 sec per mile, roughly 6 : 45 – 6 : 53 / mile). Keep HR in the 170‑180 bpm range; power should hover around 330 W.
Use a stride pod (or shoe sensor) for cadence, distance and power, a chest‑strap HR monitor, and pair them with an Apple Watch/TrainingPeaks to capture lap‑by‑lap data automatically.
After the run, pull the average HR (179 bpm), average pace (6 : 53 / mile) and average power (331 W) into TrainingPeaks to set your Zone 2 aerobic range and LT zones for future training.

Workout example

Warm‑up (20 min) – easy laps, 5 min of light jogging, then 5 min of dynamic stretches/lunges; keep effort very relaxed.
LT time trial (30 min) – start at your target threshold pace (≈6 : 45 – 6 : 53 / mile). If you feel the pace slipping, stay consistent; the goal is to hold the effort for the full 30 min, even if it hurts.
Cool‑down (2‑3 min) – easy laps + glute/IT‑band stretch.
Data capture – record HR, pace and power; use the averages to set your training zones.

Closing note Give this track‑LT test a try, then plug the numbers into your Pacing app to customize zones for your own paces. You’ll start the season with clear, data‑driven targets—now go own those miles! 🚀