Currently Endurance Nation has a temporary calculator for determining your Run with Power Zones (implemented in October 2017).
You can find the EN Run Power calculator here.
Run Power Testing Protocol
Enter the Average Power from the 5k test in our EN Online Power Calculator here. If you prefer to do a “proper” run with Power test, you can use the following guidance: Here’s the protocol:
- Warm up for 15 minutes, preparing for a hard effort.
- Run a 3-minute interval at maximal effort.
- Recover for 30 minutes with a 5-minute walk, 10-minute easy jog, 5-minute walk, 5-minute easy jog, and 5-minute walk.
- Run a 9-minute interval at maximal effort.
- Cool down 10-15 minutes with easy running.
- After you have complete this test, take the average power for the 3 mins and the 9 mins, and average the two values. For example, if you did 350 watts for the 3 mins, and 300 watts for the 9 mins, you would get a 325 watt average of the two.
- After this, take 90% of that averaged value. This number is your estimated rFTPw and it should be within +/-3% of your actual value if your interval pacing was good.
- Enter ^^this^^ number into the EN Run Power calculator and use those zones.