First of all choose how you are going to measure your training intensity. It's a good idea if possible to use 2-3 different measures, as none are perfect on their own.
If you have the option to use several intensity measures, this is the order in which you should prioritise them:
- Running Threshold Pace*
- Running Threshold Heart Rate
- Rate of Perceived Exertion
*For your long run of the week your pace will depend on several factors, such as the terrain and conditions. Try not to get too worried about sticking to a set pace. Heart Rate or Rate of Perceived Exertion can work well instead, helping you to listen to your body.
1. Threshold Running Pace
- Determine your Threshold Running Pace by performing the Fitness Test in your training plan.
- Use our Online Calculator to calculate your 5 Training Zones
- In Training Peaks:
- Click on your name (top right) > settings > zones >speed/pace > Run Threshold Pace
- Enter your Threshold Running Pace as your Threshold Pace
- Add your 5 Training Zones by clicking "Add Zone"
- Save and Close
- To find out more on how to Export your workouts to your Compatible device read this article from TrainingPeaks
2. Running Threshold Heart Rate
- Determine your Running Threshold Heart Rate and Zones by performing this Field Test and using our Online Calculator.
- Use these Training Zones to follow the workout description
- In Training Peaks:
- Click on your name (top right) > settings > zones >heart rate>add activity>run
- Enter your Run Threshold Heart Rate
- Add your Five Training Zones by clicking "Add Zone"
- Add your values established using the online calculator
You cannot export the workouts to HR-only devices however you can create the workout on your watch. Alternatively simply memorise the workout and perform using the lap button to record intervals of work/recovery. Your completed workout (once you have synced your compatible device) will automatically update in your calendar.
Note:
Heart rate monitoring is great for long runs. For the shorter interval sessions it is better to go by RPE (or ideally pace) and then use heart rate as a back up measure of intensity.
3. RPE/Feel
Train to Feel or Rate of Perceived Exertion as per the intensities in the table below.
You may be interested to use this table for more on zones.
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