Functional Threshold Pace Calculator
Set your running functional threshold pace (rFTPa) from a time-trial test, and get pace-based training zones off it.
How it works
rFTPa = test time ÷ distance covered · zones = threshold pace × zone multiplier
Functional threshold pace is the running analogue of cycling’s FTP: the pace you can sustain for roughly an hour, estimated from a maximal time-trial effort. A 30-minute all-out test is the standard protocol — your average pace across it is a close proxy for threshold. Once you have that anchor pace, every other training zone is a fixed offset from it, so easy, tempo and interval paces all fall out of a single field test rather than guesswork.
Worked example
You cover 6.4 km in a 30-minute time trial: threshold pace = 1,800 s ÷ 6.4 km = 281 s/km, about 4:41/km (7:32/mile). Zone 2 easy running (1.14–1.29×) then falls around 5:20–6:02 per km.
Frequently asked questions
How do I run the test?
Warm up thoroughly, then run as hard as you can hold evenly for the full duration on a flat course or track, and record the distance. Even pacing matters — going out too fast wrecks the average and inflates your zones.
Is this the same as lactate threshold pace?
Very close in practice. Both target the ~one-hour sustainable effort; this version derives it from a direct time trial, while the lactate-threshold estimator projects it from a race result. Either can anchor your zones.
How often should I retest?
Every 6–8 weeks of consistent training, or after a clear breakthrough. Your zones drift faster than you would expect early in a training block, and stale zones make workouts too easy.
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This calculator is for educational purposes. Double-check important results before acting on them.