What is 3DP?
Three-Dimensional Pace® (3DP®) uses three key performance metrics— Threshold Pace (TP), Maximal Aerobic Pace (MAP), and Anaerobic Capacity (AC).
The Three Metrics of 3DP™
Your 3DP™ profile displays your current peak pace in three key metrics:
Threshold Pace (FTP)
Your Threshold Pace is the pace you could hold for roughly 1 hour. Threshold pace is the cornerstone for all your endurance focused training. This should be the reference for your recovery and long-run targets.
Maximum Aerobic Pace (MAP)
Maximum Aerobic Pace is the speed you could sustain for roughly 5 minutes at absolute maximum effort — think of this as close to a all out 1500m or mile. Improving your MAP raises the ceiling of your Threshold Pace (TP).
Anaerobic Capacity (AC)
Anaerobic capacity (AC) is the maximal pace achievable while fatigued, typically measured by a 1-minute maximal effort under fatigue. It distinguishes runners with a finishing kick from those who merely maintain pace or fade.
For a longer discussion of why 3DP®, see our blog post.