Can I Use HR When Exporting My Run Workouts?

Exporting Workouts

Structured run workouts are based on a percentage of your Threshold Run Pace.

How It Works

• Threshold Run Pace is your sustainable hard-effort pace (usually from a time trial or test).
• Each workout step is defined as a percentage of your threshold pace.
• When exported to devices like Garmin or Zwift, your watch or app will guide you through the workout based on your pace zones.

How to Export a Workout Using Heart Rate in TrainingPeaks (PC Only)

How to Export a Workout Using Heart Rate in TrainingPeaks (PC Only)

1️⃣ Open your TrainingPeaks Calendar on a PC.
2️⃣ Click on the workout, then the blue graph area to open the detailed workout structure.
3️⃣ Change Units to % Threshold Heart Rate at the top.
4️⃣ In the Workout Detail Editor, update zones to match the workout description:

• If the description states Zone 1-2, choose one and work at the top or bottom of the exported range.
• For ‘Upper’ or ‘Lower’ Zones, select the specific zone (e.g., Zone 2) and adjust accordingly.

5️⃣ Click Save and Close—your workout is now ready for export using Heart Rate.

Effective Training with Heart Rate & Rate of Perceived Exertion (RPE)

You can still train effectively using the workout description and training zones based on heart rate (HR) or RPE.

💡 Why HR Alone is Hard for Intervals

• HR takes time to respond—sometimes several minutes to fully reflect your effort.
• Example: Your pace may jump from Z1 to Z4 instantly, but HR won’t catch up for 30+ seconds.

💡 Best Approach

• For steady-state runs → HR is a great guide.
• For short intervals → Use RPE or pace as your primary guide, with HR as a backup to track overall effort.

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