Enter or Update Your Thresholds and Training Zones in TrainingPeaks (Bike)

One of the most useful features of my training plans is that you can update your latest fitness "threshold" via TrainingPeaks. A threshold is simply a repeatable measure of your current fitness.

Once you add your latest threshold to TrainingPeaks, your Workout Details will then display how hard or easy you should ride - personalized to your current fitness. 

You can also create Training Zones for yourself that enable you to train at the right intensities using a whole variety of measures: Power, Heart Rate and Feel (RPE).  

Update Your Threshold and Training Zones in TrainingPeaks

In the first week of your training plan (and regularly after that), there is a short cycle-fitness test to determine your power and heart rate thresholds. Once you've done the fitness test, you will need to enter your thresholds and training zones in your TrainingPeaks settings.

Step-by-Step

Isolate your fitness test data

1. Select your workout in TrainingPeaks on your PC and click on Analyze.
2. Search for the Peak Performance (20 minutes) on the bottom right of the screen.
3. Choose the metric you want to isolate (HR or Power)
4. Click on the 20-minute peak performance to isolate the relevant data detailed above
5. The average figures on the right will now be updated to show details just for this segment.

Threshold Power (Bike)

1. Click on your name and go to your Settings.
2. From the menu on the left, choose Zones and then Power.
3. Add Activity 'Bike' > Add your average power over 20 minutes x 95% as your Threshold Power.
4. Threshold Power > Choose Method 'MyProCoach Cycling' > Apply.
5. Save and Close.

 Threshold Heart Rate (Bike)

1. Click on your name and go to your Settings.
2. From the menu on the left, choose Zones and then Heart Rate.
3. Add Activity 'Bike' > Add your average Heart Rate less 6 bpm as your Threshold Heart Rate.
4. Choose Type 'Lactate Threshold' > Choose Method 'MyProCoach Cycling' > Apply.
5. Save and Close.

How To Use Rate of Perceived Exertion (or 'Feel')

If you prefer, you can follow your workout details using Rate of Perceived Exertion (RPE) or Feel as per the intensities in the table below.

Exporting Your Workouts

If you use Power and have a compatible training platform or device, you can export your workouts to follow in 'real-time' as you train. Whereas for Heart Rate and RPE, you would simply follow the written workout description. Find out more about Syncing Your Devices.

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