Half Ironman: Race Test on TrainingPeaks
The run is the final segment of a Half Ironman (70.3) and often the most challenging. Therefore, knowing your current fitness level is essential to planning effective training sessions and predicting your race pace. One of the most useful tools for this is the run test on TrainingPeaks .
In this article, we explain how to create a simple, reliable running test that's applicable to triathletes of all levels, using TrainingPeaks to collect and analyze the data.
Why take a running test?
This type of test is used to:
- Assess your aerobic capacity and anaerobic threshold
- Estimate training and race paces
- Define custom training zones (by pace, heart rate, or power)
- Measure the evolution of your performance throughout your preparation
🔁 Ideally, this test should be repeated every 6 to 8 weeks to adjust training and monitor progress.
Types of running test
Depending on your equipment, you can perform the test based on:
- Pace (min/km pace) – ideal if you only use a GPS watch
- Heart rate (HR) – useful if you have a belt or optical sensor
- Power (W) – for those using sensors like Stryd
In this article, we will focus on a simple test, based on pace and optionally heart rate , that is accessible to most athletes.
Running test structure
✔ Requirements:
- GPS watch and TrainingPeaks app synchronized
- Flat and regular route, without many climbs or curves
- Be well rested (ideally 1-2 days after active rest)
📋 Protocol (~45 to 60 minutes):
-
Warm-up (15 to 20 minutes)
- Easy run (Z1-Z2 if you use HR zones)
- Includes 3x1 min at a faster pace with 1 min of jogging in between
-
Main test: 20 minutes at controlled maximum effort
- Run for 20 minutes at a strong, sustainable pace
- Try to keep the pace steady
- Avoid constantly looking at the clock — focus on the effort
-
Slowdown (10 to 15 minutes)
- Very light jogging or walking
- Moisturize and record how you felt
How to analyze the test in TrainingPeaks
After syncing your workout, follow these steps:
- Mark the 20 minutes of the test as a manual lap
- Analyze the following data:
- Average pace (min/km)
- Average heart rate (if applicable)
- Rhythm trend: did you maintain it or break it?
- Personal sensations (manual notes)
🧠 Tip:
If you use TrainingPeaks' Auto-Threshold Detection feature, the system can automatically suggest new training zones.
How to apply the results
If your average pace over 20 minutes is, for example, 4:45 min/km , this value can be used as a reference for:
- Tempo run training : 4:50–5:00 min/km
- Interval training : 4:10–4:30 min/km
- Half Ironman Pace : 5:10–5:20 min/km (depending on your endurance and post-bike fitness)
📌 These are estimates — it's essential to test paces on long workouts and bricks (bike + run).
How to evolve over time
By repeating this test regularly, you will be able to:
- See improvements in average pace at equal effort
- Detect signs of fatigue if there is regression
- Adjust the plan to maintain progression without overtraining
Save all your results to TrainingPeaks and compare them over the weeks.
Advantages of the TrainingPeaks Running Test
✅ Advantages:
- Simple and applicable at all levels
- Does not require advanced technology
- Based on real road performance
- Useful for planning specific training sessions and predicting race times.
❌ Limitations:
- Influenced by climate and type of route
- Difficult to maintain constant effort without experience
- Does not replace laboratory testing (but comes close!)
Conclusion
The TrainingPeaks run test is a practical and reliable tool for triathletes training for the Half Ironman. It allows you to define training zones, track your pace, and prepare more strategically for the final 21.1km run.
With regularity and careful analysis, this test becomes an essential pillar of your training plan—even when you train at home or independently.
🏃 Related articles:
- Half Ironman: Cycling Power Test
- Half Ironman: Workouts to Improve Your Run After the Bike
- Active Recovery for Triathletes: Strategies and Plans
Do you want a running plan tailored to your level?
Contact our coaches at treinamentoemcasa.com/contacto and start building your plan towards your best Half Ironman .
