Benchmark week: FTP, swim CSS and run threshold tests
Free in The Next Race. Account required.
1 week
7
2h 45m
2.4 km
45m
40m
One week of tests to set your training zones before you start a plan: a bike FTP ramp test, a swim CSS test and a run threshold test, with easy days in between so you're fresh for each. The zones they give you drive every %FTP and CSS target in the other plans, so run this week first and then start your race plan.
Week by week
Swims are set by distance, so the time column covers bike, run and brick sessions.
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Noosa Triathlon
Australia's biggest triathlon on the stunning Sunshine Coast.
IRONMAN 70.3 Switzerland
Swim in Lake Zurich, ride through the Swiss countryside, and run to one of triathlon's most memorable finishes.
Ironman 70.3 World Championship
The world championship of half-distance triathlon, held at a new iconic venue each year.
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