The Benefits of Monthly Threshold Testing for Cyclists, Runners, and Rowers
Knowing your fitness level and how it is changing over time is extremely beneficial and motivating. Cyclists have long known the power of the FTP test — a 20-minute threshold ride that reveals not only their current performance level but also serves as a potent aerobic and neuromuscular training session. I recommend that you do this on your own once every month, even in the off-season. But cyclists shouldn’t be the only ones… runners and rowers can — and should — test themselves too.
In this post, we’ll discuss:
What FTP testing is and why it works
How to apply this concept to cycling, running and rowing
Why monthly threshold testing offers more than just data
Protocols and training benefits
How to integrate them into your health optimization plan
What Is FTP — and Why Is It So Effective?
FTP (Functional Threshold Power) is the highest average power output a cyclist can sustain for ~60 minutes. Most commonly, athletes use a 20-minute test to estimate FTP using this formula:
FTP ≈ 95% of 20-minute average power
This number tells you your current aerobic threshold, helps define training zones, and doubles as an excellent high-intensity continuous training (HICT) session — a form of training shown to enhance mitochondrial density, VO₂ max, and lactate clearance capacity.
Bonus: It's measurable, repeatable, and drives mentally resilience — exactly what athletes and biohackers alike need.
What’s the Equivalent for Runners?
Lactate Threshold Run (aka Critical Velocity Test)
The running equivalent of FTP is threshold pace — the fastest pace you can sustain for 30–60 minutes. To replicate the benefits of the cycling FTP test, runners can perform:
20-Minute Threshold Run Protocol
Warm-up: 10–15 minutes easy running + 3 x 30-sec strides
Run 20 minutes as hard as you can sustain evenly
Record average pace and heart rate
Your threshold pace ≈ your 20-min average
Repeat monthly to assess aerobic fitness and adjust training zones
This is roughly equivalent to your Critical Velocity, a key metric in elite distance training.
Training Insight: This session improves lactate buffering, mental toughness, and aerobic power — exactly what runners need to level up their game.
What’s the Equivalent for Rowers?
20-Minute Time Trial on the Erg
For rowing, the 20-minute time trial is widely accepted to measure Functional Threshold Power (FTP) in watts, as well as pace (split per 500m).
Rowing Threshold Protocol
Warm-up: 10 minutes easy row + 3 x 1-minute harder efforts
Row 20 minutes as hard as sustainable
Record:
Average watts
500m split
Stroke rate
Goal: Establish a baseline. Your training zones can be built as percentages of this wattage, similar to cycling.
This test improves both cardiovascular efficiency and muscular endurance in the rowing-specific posture.
Why Test Monthly?
Threshold tests aren't just for performance nerds — they’re one of the most time-efficient tools for:
Tracking progress (VO₂ max, threshold pace/power, RPE)
Calibrating your heart rate and power zones
Building resilience with a monthly mental and physical challenge
Providing a HICT-style metabolic stimulus that builds mitochondria and lactate processing without spikes in cortisol (like HIIT)
Real-World Applications
Endurance athletes: Use it to build a season-long performance profile
Weekend warriors: Benchmark and stay motivated
Health optimizers: Efficiently enhance metabolic fitness, VO₂ max, and mental grit
Precision medicine patients: Use threshold testing to track aerobic function improvements over time
Conclusion
Just like the FTP test transformed how cyclists train and measure success, runners and rowers can benefit from regular, 20-minute field tests. They’re objective, adaptable, and highly effective.
Don’t just ride or run — test yourself, train smarter, and thrive.
