Protocol to Estimate Running FTP and Lactate Threshold

Training
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Hi everyone,

I’ve spent quite a bit of time researching, but I’m still a bit stuck on how to approach measuring my running FTP and lactate threshold.

I own a HRM-Pro paired with a 965, but until now, I haven’t paid much attention to power data while running. Also, not running much past few years. Given that I train on old/less accurate treadmills that provide inconsistent pace readings, I’m eager to find a better way to quantify my training load and pace.

Here’s where I’m at:

  • What protocol would you recommend to estimate my running FTP?
  • I’d also like to incorporate lactate measurements during the test if possible.

I’ve been considering a few options:

  1. A ramp test (similar to what we use in cycling)
  2. A 10-minute all-out effort, like suggested in The Science and Practice of Running by Van Dijk & Megen
  3. A 5-minute step test combined with lactate measurements to estimate both FTP and LT

I’d love to hear your thoughts or any tips based on your experience, especially for those who have tried these tests or similar protocols for running power.

Looking forward to your insights!

Cheers

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I would go with a 30-min very hard effort (not all out) and average the last 20 minutes of data, making sure it’s a nice clean sample of a steady-state effort. That’s a solid way to get your threshold heart rate, and by extension, threshold power and pace. This all stems from Joe Friel.

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Palladino Protocol

Warm up with 15 minutes of Z1 running with 4x approximately 50m accelerations.
 Stop and recover your breath completely.
 Run for 3 minutes at a maximum effort for 3 minutes (try to do it as evenly as possible).
 Stop and recover your breath completely.
 Z1 for 5-10 minutes.
 Recover your breath completely (there should be at least 30 minutes between test segments).
 Run for 10 minutes at a maximum effort for 10 minutes (try to do it as evenly as possible).
 Stop and recover your breath completely.
 Z1 cooling to balance the planned training duration.

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