Power-Based Threshold & Speed
Workout - Power-Based Threshold & Speed
- 10min @ 6'00''/km
- 4 lots of:
- 20s @ 4'00''/km
- 5 lots of:
- 2.0km @ 4'30''/km
- 2min 30s rest
- 4 lots of:
- 400m @ 3'00''/km
- 1min 30s rest
- 10min @ 6'00''/km
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Intro
A summary of Running threshold intervals & speed at altitude | Stryd footpod by Stephen Scullion, Olympic marathoner. The video is worth your time. Here’s what you need to run the session today. Watch the full video for the rest.
Key points
- Power over heart rate: the Stryd footpod gives instant power data, so you can stay in the right intensity zone without the delay heart-rate monitors create.
- Keep training simple: stick with the same interval durations and power targets across sessions. Consistency makes it clear what’s driving results.
- Altitude adjustment: at 6,000 ft, power zones shift slightly below sea-level baselines. Keep the same wattage target. The slower pace confirms you’re at the right intensity for that elevation.
- Threshold plus speed: after the core threshold work, a handful of short, quick bursts preserves leg speed without too much fatigue.
Workout example
| Segment | Distance | Target power | Pace/speed | Rest |
|---|---|---|---|---|
| Warm-up | 4 km easy jog + strides | - | Comfortable, ~60-65% max HR | - |
| Main set | 5 x 2 km repeats | ~380 W (LT1 at altitude) | Slower than sea level. Focus on the power number | 2-3 min jog recovery |
| Finish | 4 x 400 m fast reps | ~620 W (optional) | 62-64 s per 400 m | 90 s easy jog between reps |
How to use: once you’ve logged a few workouts, Stryd computes your power zones automatically. Program the 2 km repeats to match your LT1 power (roughly 380 W for Stephen). Glance at the power display every 50-100 m to stay on target. The 400 m accelerations add speed without hammering your threshold.
Practical tips
- Check your profile: keep weight and height current in the Stryd app. Bad numbers throw off the power calculations.
- Use power on hills: on rolling terrain, target a consistent wattage (say, 280 W) instead of chasing pace.
- Compare sea level vs altitude: watch how pace dips at the same wattage. That tells you how altitude shifts your performance.
- Replace a lactate test: repeated 2 km intervals at fixed power are a practical alternative to formal threshold testing.
Closing note
Try this power-based threshold session and adjust the wattage to your zones. The Pacing app makes customizing intervals to your schedule straightforward.