Threshold Pace Calculator

What is Functional Threshold Pace (FTPace)?
FTPace is the pace you can sustain for approximately 60 minutes before fatigue causes a marked slowdown, it corresponds to your lactate threshold pace and separates steady from severe exercise intensities.

Why measure FTPace?
Knowing your FTPace allows you to determine workouts as percentages of that pace, ensuring you hit the right physiological zones, too easy won’t stimulate adaptation, too hard leads to too much fatigue.

Testing options

• 30‑Minute Time Trial

  1. Rest well (avoid hard sessions 24 h prior).

  2. Warm up for 15 min (easy jog + a few strides).

  3. Run “all‑out” for 30 minutes (aim for an even effort throughout).

  4. Cool down for 10 minutes.

• 5 km or 10 km Race
  If you’ve recently raced either distance, use your finish time as a proxy for a 30‑minute TT, races of ~30 min duration yield equivalent pacing data.

Extracting your average pace

• On your GPS watch or head unit, mark a lap at the start of the 30‑minute effort and view the lap’s average pace.

• In TrainingPeaks, create a 30‑minute custom split (or import your race), then inspect the split’s Average Pace field, this gives your FTPace as minutes : seconds per mile or kilometre.

Use that pace in the calculator to generate your personalised run‑pace zones.