Setting your threshold run pace in FinalSurge

It’s important that your threshold run pace is set correctly in FinalSurge, as the target run pacesin all training sessions are calculated from this value. To set your threshold pace correctly, follow the steps listed below, and as shown in the video:

  1. Enter the time from a recent 10km race, or from the 10km run test (scheduled every 4 weeks in your training plan) into our run pace calculator here

  2. Click the “training” tab and make a note of the “threshold” pace (in mins per km)

  3. In FinalSurge, go to workouts -> HR / power / pace zones

  4. If you’re setting your threshold pace for the first time, click “zone type -> pace zone”, and “activity type -> run” under “add new activity zone”

  5. Enter your threshold pace from the pace calculator

  6. Select “80/20 Run Pace” under “Auto Calculate Zones”

  7. Don’t select anything in the “race distance” box that appears, and don’t enter a time into the hours / minutes / seconds box.

  8. Click “apply” next to the blank hours / minutes / seconds” box

  9. The zone ranges should then calculate & populate automatically. Click “Save Zone”

(n.b. if you’re updating your run pace zones rather than setting them for the first time, click the edit (pencil) button on the “RUN” box and follow the steps above)


Setting your FTP (functional threshold power) in FinalSurge

If you’re training with power (which is highly recommended), either via a power meter, smart turbo, or Zwift’s zPower (or similar), complete the following steps once you’ve completed your FTP test as scheduled in your training plan:

  1. Calculate your FTP by taking 95% of the average 20 minute power from your FTP test

  2. In FinalSurge, go to workouts -> HR / power / pace zones

  3. If you’re setting your FTP for the first time, click “zone type -> power zone (watts)”, and “activity type -> bike” under “add new activity zone”

  4. Enter your FTP

  5. Select “Andy Coggan” under “Auto Calculate Zones” and click “apply”

  6. The zone ranges should then calculate & populate automatically. Click “Save Zone”

(n.b. if you’re updating your FTP rather than setting them for the first time, click the edit (pencil) button on the “BIKE” box and follow the steps above)


Setting your FTHr (functional threshold heart rate) in FinalSurge

If you’re training with heart rate (either instead of, or as well as power), complete the following steps once you’ve completed your FTP test as scheduled in your training plan:

  1. Take your average heart rate for the 20 minute FTP test (this is your FTHr)

  2. In FinalSurge, go to workouts -> HR / power / pace zones

  3. If you’re setting your FTHr for the first time, click “zone type -> heart rate zone (bpm)”, and “activity type -> bike” under “add new activity zone”

  4. Enter your FTHr in the “threshold” box

  5. Select “Joe Friel” under “Auto Calculate Zones” and click “apply”

  6. The zone ranges should then calculate & populate automatically. Click “Save Zone”

(n.b. if you’re updating your FTHr rather than setting them for the first time, click the edit (pencil) button on the “BIKE” box and follow the steps above)