Threshold Heart Rate and Pace

Understanding Threshold Heart Rate and Pace: Key to Accurate Training Scores in AlbonApp

In AlbonApp, we rely on both heart rate and pace data to estimate your training zones and provide Cardio and Running Impact Scores. But to get accurate insights, it’s essential that you understand how to set your threshold heart rate and threshold pace values correctly in the app. These values play a critical role in assessing your training load and helping manage your fitness over time.

Threshold Settings - AlbonApp

Threshold Defined 

Threshold is the intensity at which your body begins to produce more lactic acid than it can clear, leading to a buildup that forces you to slow down. Exercising above threshold can lead to valuable fitness gains, but requires more recovery time. Understanding when to train below or above threshold helps ensure that you’re targeting the right adaptations. 

On our Rate of Perceived Exertion (RPE) scale, threshold is the point where RPE 6 turns into RPE 7 – the effort level where you begin to experience significant fatigue. Using a 5-zone heart rate and pace model, this corresponds to the boundary between Zone 3 (Tempo) and Zone 4 (Hard).

What is Threshold Pace? 

Threshold pace is the speed you can maintain for 30-60 minutes (depending on how fit you are). This is the pace at which your body begins to transition from primarily aerobic to anaerobic energy use.

If you don’t know your current threshold pace, you can input a recent 10km time into the app, and we’ll convert this to an equivalent threshold pace. While this is an estimation, it provides a good approximation of your training pace zones.

It’s important to note that the only accurate way to calculate your threshold pace is through a physiological test (like a lactate threshold test). However, using a 10km time is a helpful way to get a rough idea of where your threshold pace might fall, especially if you don’t have access to formal testing.

We use threshold pace to estimate your running pace zones. When you log a running activity, the app analyses your effort and performance based on this information.

Threshold pace is also used to calculate your Running Impact Score. This gives you insights into how much biomechanical stress your body has been under during training.

What is Threshold Heart Rate?

Threshold heart rate is the average heart rate you sustain during a hard race or training effort lasting between 30-60 minutes. This is the intensity where your body starts to switch from primarily using aerobic energy to anaerobic – essentially the point where you’re working hard but can’t sustain it for long periods.

Your threshold heart rate represents the upper limit of what you can sustain for an extended period. It’s critical because training beneath or above threshold will significantly impact the type of fitness you're building and the recovery time needed after sessions. Knowing which side of threshold you're training at isn’t just useful when executing an interval workout – it helps guide your overall training strategy and long-term progression.

Setting Your Threshold Heart Rate and Threshold Pace: The 30-Minute Time Trial Protocol 

To estimate your threshold heart rate and threshold pace, we recommend performing the following 30-Minute time trial test. For this, you will need a GPS watch and an external heart rate monitor.

1. Warm-Up ProperlyStart with 10–15 minutes of easy running to prepare your body.

2. Perform the Test

• Run as hard as you can sustain for 30 minutes.

• Complete the test solo – avoid running with others or racing as this will skew the results.

3. Record Your Results

• Save the 30-minute test as a standalone activity on your GPS watch.

• Find your average heart rate for the final 20 minutes – this is your threshold heart rate.

• Your average pace over 30 minutes is your threshold pace.

4. Update Your Training ZonesUse your threshold heart rate and threshold pace to update your training zones in the app menu.

Pro Tips for Best Results 

Pacing Strategy:

• Start strong but controlled – don’t sprint out too fast.

• Aim for a steady, consistent effort throughout.

• Try to run the second half faster than the first. Your heart rate should gradually rise, peaking toward the end.

Choosing the Right Conditions:

• Use a flat, runnable surface like a track or flat road.

• Avoid trails, steep hills, or uneven terrain.

• Be well-rested – don’t do the test if you’re fatigued or sore.

• Pick a day with moderate weather – extreme heat or cold can skew results.

Why Are These Values So Important? 

Having an accurate threshold heart rate and threshold pace allows the app to estimate your training zones more accurately, which is essential for:

• Managing your cardio load (via your Cardio Score)

• Understanding your Running Impact (via your Running Impact Score)

• Optimizing your training and tracking fitness progress

Without these values properly set, you might miss out on accurate insights into how hard you’re really training – and you could overdo it, or not push hard enough to get the most out of your workouts.

Tips for Setting Accurate Threshold Values

• Perform the 30-Minute time trial test to establish your threshold heart rate and threshold pace.

• Use consistent data from your workouts to keep your values up to date. When looking at your workouts, you can expect your pace and heart rate data to match up as long as you’re not moving through very technical terrain, as this can skew the data.

• If you’re unsure about your thresholds, doing regular tests or consulting with a coach can help refine your values over time.

By setting your threshold heart rate and threshold pace correctly, you can make sure your Cardio and Running Impact Scores are reflecting the true intensity of your training. This helps you train smarter, manage load, and avoid injury as you progress toward your goals.