10×100 Threshold — Make-rate & Split Trend
Set Controls
Example: 1:20 for 100y @ Threshold.
00:00.0
Notes
Notes print below results.
Live Results
| # | Split | Cum | Target | Δ vs Tgt | Pace | Notes |
|---|---|---|---|---|---|---|
| 1 | — | — | — | — | — | |
| 2 | — | — | — | — | — | |
| 3 | — | — | — | — | — | |
| 4 | — | — | — | — | — | |
| 5 | — | — | — | — | — | |
| 6 | — | — | — | — | — | |
| 7 | — | — | — | — | — | |
| 8 | — | — | — | — | — | |
| 9 | — | — | — | — | — | |
| 10 | — | — | — | — | — |
About this Test
Why we use 10×100 @ Threshold and how to read your data.
What it measures
- Aerobic threshold: sustainable pace with controlled, repeatable splits.
- Make-rate: ability to hold the interval without falling behind.
- Durability: how much the split drifts across reps (fatigue profile).
How to run it
- Select a challenging but sustainable interval (e.g., 1:20 or 1:25 for SCY).
- Even effort, consistent turns and breathing; no sprinting first few reps.
- Press Start at rep 1, then press Stop (record) at each touch.
How to read the results
- Split trend: flat line ≈ strong threshold control; rising splits ≈ too aggressive start or conditioning gap.
- Δ vs Target: cumulative drift from scheduled times; stay near ±00:00 over the set.
- Pace per 100: normalize if distance differs (e.g., LC/SC conversions later).
How we use it in training
- Set paces for aerobic/threshold work on future cycles.
- Progress checks: repeat monthly to watch drift narrow and pace improve.
- Race strategy: even-split skills transfer to 200–500 events.