Critical power, critical pace, critical heart rate are all the same as mean max for any given amount of time or distance. We use critical power, pace and heart rate to benchmark and raise total levels of endurance and strength in your training. (They also present “mini wins” in training that prove your are getting stronger and faster)
Why do it? When timed right, raising just one CP or CHR raises your “race speed potential” for all peak efforts on your peak power, pace and heart rate charts.
How to execute your workout today
For this training session below learn how to find your peak curves for power, pace, heart rate or distance to execute your “CP” “CHR” ❤️ workouts by each sport.
Cycling
Critical Power Ⓦ
Finding your critical power numbers, beat your best..
How to execute a CP bike workout for power
Start by loading your training peaks account and navigating to your dashboard of data. (Top of your account screen on the web app. Using the mobile app? Select “peaks” from the bottom of the TP mobile app, select the sport and duration / CP / CHR.
Mobile app
Critical power, pace or heart rates by sport
In your training session follow the instructions how hard or long to “beat” this power number.
Your training target may be to beat a particular power best by time or distance.
Note the heart rate ❤️ caps within the workout descriptions as well as any rate of perceived efforts.
Using Zwift or Strava?! You may want to chose a KOM/QOM to set your new CP best for motivation. (Group riding is encouraged!)
Note some targets may be harder to beat than others and riding outdoors often times can produce higher power results.
Run Critical Pace
how to beat your previous bests in training and racing
Running
How to execute for pace
Start by loading your training peaks account and navigating to your dashboard of data. (Top of your account screen on the web app. Using the mobile app? Select “peaks” from the bottom of the TP mobile app, select the sport and duration / CP / CHR. Find your peak pace curve and select a date range for your data in training peaks.
Mobile app
Critical power, pace or heart rates by sport
How to execute a CP run workout for pace
In your training session follow the instructions how hard or long to “beat” this pace number.
Your training target may be to beat a particular pace best by time or distance.
Note the heart rate ❤️ caps within the workout descriptions as well as any rate of perceived efforts maximums.
Using Zwift or Strava?! You may want to chose a KOM/QOM to set your new CP best for motivation. (Group running is discouraged unless it is part of a running race approved by your Tristar Coach.)
Note some targets may be harder to beat than others; You may want to steadily raise your personal pace bests to avoid injury.
Use an area that has consistent footing such as a track or treadmill to also mark your paces.