*If you have any further questions, please DM me on instagram @runningworkouts

Pace is useful because it’s a performance-relevant variable. You race on the clock, so why not also train by the clock? However, pace becomes unreliable when you’re running uphill or downhill.

 

Heart rate has the advantage of reflecting physiological intensity, or how hard your body is working, unlike pace and power. But heart rate is not a reliable way to monitor intensity during short efforts at high intensity because heart rate lags behind abrupt changes in pace. Heart rate is also influenced by environmental and other factors, including temperature and hydration status, that can distort its relationship to actual exercise intensity.

https://www.8020endurance.com/80-20-zone-calculator/

Workout Description

20 minute maximum effort time trial

1) Warm-up for 12 minutes:

- first 8 minutes: EZ running

- roll into 2x 10s (or ~50m) gradual accelerations to near top speed. Stay fluid. Don't strain. (1:50 easy running recoveries)

2) stop, walk, and recover breathing fully for the next 3 minutes

3) run 20 minutes at maximal effort*

- aim for a fast steady start, but not initially maximal. The effort should feel maximal by the end of the test, not the outset.

4) stop, walk, and recover breathing fully for 5 minutes

NOTE: it is ok to do this testing on a track, path, or road - as long as it is safe and allows you to run uninterrupted for the test. Avoid 180 degree turns if possible.