How to Update Your Swim Thresholds and Training Zones in TrainingPeaks

A key feature of MyProCoach training plans is the ability to update your fitness thresholds, ensuring that your workouts are personalized to your current fitness level. Regularly updating your threshold allows you to train at the correct intensities, optimizing progress while avoiding overtraining.

Your threshold represents your repeatable fitness level. Once updated, you’ll need to create five MyProCoach Training Zones to ensure your workouts are set at the correct intensities.

How to Update Your Thresholds & Training Zones in TrainingPeaks

In the first week of your training plan, and at regular intervals, you’ll complete a fitness test to determine your Critical Swim Speed (CSS) threshold. After completing your test, follow these steps to update your thresholds and training zones in TrainingPeaks.

Step 1: Find Your CSS

1. Enter your 400 and 200 times into this Online Calculator to determine your CSS.

Step 2: Enter Your Thresholds in TrainingPeaks

1. Click on your name and go to Settings.
2. In the left menu, select Zones, then Speed/Pace.
3. Click Add Activity → Swim.
4. Enter your CSS from the calculator as your Threshold.
5. Select Threshold Speed as the Type and MyProCoach Swimming as the Method.
6. Click Apply, then Save and Close.

Using Rate of Perceived Exertion (RPE)

You can also follow your workouts using Rate of Perceived Exertion (RPE) instead of speed.

Exporting Workouts to Your Device

Your pool swim workouts can be exported to your training device (such as Garmin, Form, Coros, Suunto, and Wahoo). Check this TrainingPeaks article to learn more and set your pool length.

You can save your usual pool length (in yards or meters) as a default in TrainingPeaks and adjust it per workout if needed.

Alternatively, print your swim workouts and bring them poolside in a plastic sleeve or use a small whiteboard for easy viewing.

Swim Heart Rate

Measuring heart rate underwater can be unreliable, though some devices perform better than others.

If you have an accurate device and want to use heart rate as a backup measure of intensity, check out this TrainingPeaks article on setting up Swim Heart Rate Training Zones. This will help you analyze your swim data post-workout.

Keeping your training zones up to date ensures that your workouts align with your fitness level, allowing you to get the most out of your training.

Check these videos to learn more:

📌 Need help? Contact our support team.

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