How to Update Your Bike Thresholds in TrainingPeaks

Why Update Your Bike Thresholds

Your bike threshold sets the power or heart rate levels for all your cycling training zones. Updating it regularly ensures every workout matches your current fitness — keeping your sessions effective, accurately paced, and aligned with your progress.

How to Update Your Bike Thresholds

During the first week of your plan — and at scheduled retests — you’ll complete a fitness test to determine your Functional Threshold Power (FTP) or Threshold Heart Rate (THR). After your test, update TrainingPeaks as follows:

If You Train with Power (FTP)

1. Go to Profile Picture → Settings → Zones.

2. Select Power → Activity → Bike.

3. Enter FTP = Average Power from test × 0.95.

4. Save — your structured workouts will now scale automatically.
   (No need to manually add zones. If you do, use the MyProCoach Auto-Calculator.)

If You Train with Heart Rate (THR)

1. Go to Profile Picture → Settings → Zones.

2. Select Heart Rate → Activity → Bike.

3. Enter Threshold HR = Average HR from test − 6 bpm.

4. Use the MyProCoach Auto-Calculator to create accurate HR zones.

5. Save — your zone ranges will now match your workouts.

Rate of Perceived Exertion (RPE)

If you train by feel, use the RPE table to match the effort levels for each zone. This helps you pace effectively even without data.

Exporting Workouts to Your Device

• Power: Export workouts to your compatible device (Garmin, Wahoo, Zwift, etc.) and follow the targets live.

• Heart Rate: Match your HR zones to the workout descriptions. (Learn more: Can I Use Heart Rate When Exporting My Workouts?)

• RPE: Follow the written intensity guidelines in TrainingPeaks.

Keep Your Zones Updated

Regular threshold updates keep your training accurate and effective — helping you get stronger, improve faster, and be fully prepared for your next goal.

Need help? Contact our coaching team.

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