Know Your Numbers

 

Testing gives you a clear starting point, so every session is at the right effort. Three tests cover the three sports, and each has a free calculator.

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Why not try our 2 week test and trial? Click the link below and use the discount code FREETRIAL

 

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Swim: CSS (Critical Swim Speed)

 

The pace you can hold hard but steady. Swim a maximum-effort 400m, rest 5 to 10 minutes, then swim a maximum-effort 200m. Time both.

 

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Bike: FTP (Functional Threshold Power)

 

The most power you can hold for around an hour.

Choose a test:20 minutes: ride 20 minutes flat out and evenly. FTP is 95% of your average power.

8 minutes: ride two 8-minute hard efforts with 10 minutes easy between. FTP is 90% of the average of the two.

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Run: LTHR (Lactate Threshold Heart Rate)

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The heart rate where running turns from comfortable to hard. Run 30 minutes at the hardest effort you can hold evenly, and press lap at 10 minutes. Your average heart rate for the last 20 minutes is your LTHR.

 

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How often should you test? This can vary depending on your experience, but for beginners into intermediate athletes we suggest every 8 weeks, in the same conditions each time.

 

Need help with your numbers? We’ll turn them into a plan that fits your week.