This workout is a field test to establish your functional threshold power, which is the maximum power you can put out for an hour. After a warm up, four openers and a 5-min high intensity effort, you will perform an all-out 20-min test. You should go as hard as you can during the 20-minute effort. Your average power over the interval multiplied by .95 is your FTP. Once you calculate it, update your threshold setting in your profile. All other workouts key off of this metric.
100 Easy (take breaks as needed)
-50 Kick with kick board
-25 Fist Drill
-25 Catch Up
-20 seconds rest
-Warm up Z1-2 for 15 minutes
-Run as hard as you can for 30 minutes. Maintain an intensity you think you can maintain for the entire 30 minutes. Track heart rate and pace. Your average heart rate over the last 20 minutes of the effort is your Threshold Heart Rate. Your average pace for the effort is your Threshold pace.
-Cool down Z1-2 for 10 minutes