rFTPa from a 30-minute time trial

Run 30 minutes at maximum sustainable effort — the average pace is the threshold pace (rFTPa).

Protocol

After warming up, run 30 minutes at the hardest pace you can sustain — an individual time trial. Record the total distance covered and the time (ideally close to 30:00).

Formula

rFTPa = time / distance

The average test pace is used directly as the threshold pace (rFTPa — running Functional Threshold Pace).

About the source

This is a field protocol established by Joe Friel, a widely accepted sports authority in zone-based training — not itself a derivation of a peer-reviewed study, hence classified as moderate strength.