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
to import the workout after you install it.
Intro
Here’s a summary of Running threshold intervals & speed at altitude | Stryd footpod by Stephen Scullion - Olympic marathoner. The video is worth your time, and we’ve pulled out what you need to run this session today. Watch the full version for additional details.
Key Points
- Power over heart‑rate: The Stryd footpod delivers immediate power data, so you can maintain the correct intensity zone without the delay that heart-rate monitors create.
- Simple training philosophy: Stick with the same interval durations and power targets across sessions; this consistency makes it obvious what’s driving results and what falls short.
- Altitude adjustment: At 6,000 ft, your power zones shift slightly below sea-level baselines. Keep the same wattage target; the reduced pace simply confirms you’re training at the right intensity for that elevation.
- Mix of threshold + speed: Following the core threshold work, a handful of short, quick bursts preserves leg speed without excessive fatigue.
Workout Example
| Segment | Distance | Target Power | Pace/Speed | Rest |
|---|---|---|---|---|
| Warm‑up | 4 km easy jog + strides | – | Comfortable – about 60‑65 % of max HR | – |
| Main set | 5 × 2 km repeats | ~380 W (LT1 at altitude) | Expect the 2 km to be slower than sea‑level; focus on staying at the power number | 2‑3 min jog recovery |
| Finish | 4 × 400 m fast reps | ~620 W (optional) | Aim for 62‑64 seconds 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 your 2 km repeats to match your LT1 power (roughly 380 W for Stephen). Glance at the power display every 50–100 m to keep yourself aligned. The 400 m accelerations inject speed into the session without hammering your threshold.
Practical Tips
- Check your profile: Keep your weight and height current in the Stryd app—inaccurate numbers throw off power calculations.
- Use power for hills: On rolling terrain, target a consistent wattage (say, 280 W) instead of chasing a particular pace.
- Compare sea‑level vs altitude: Watch how your pace dips at the same wattage; this shows you how altitude shifts your performance.
- Replace a lactate test: Running repeated 2 km intervals at a fixed power offers a practical alternative to formal threshold testing.
Closing Note
Try this power-based threshold session at your next opportunity. Adjust the wattage to fit your zones and pay close attention to the real-time feedback. The Pacing app makes customizing intervals to suit your schedule and goals straightforward. Happy training! 🎉