How to Update Your Bike 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 power and heart rate thresholds. After completing your test, follow these steps to update your thresholds and training zones in TrainingPeaks.

Step 1: Isolate Your Fitness Test Data

1. Open TrainingPeaks on your PC and select your workout.
2. Click on Analyze.
3. Look for the Peak Performance (20 minutes) in the bottom right panel.
4. Select the metric you want to analyze (Heart Rate or Power).
5. Click on the 20-minute peak performance to isolate the relevant data.
6. The average values on the right will now display data for this segment.

Step 2: Enter Your Thresholds in TrainingPeaks

Updating Threshold Power (Bike)

1. Click on your name and go to Settings.
2. In the left menu, select Zones, then Power.
3. Click Add Activity → Bike.
4. Enter your average Threshold Power x 95% from the test.
5. Select Threshold Power as the Type and MyProCoach Cycling as the Method.
6. Click Apply, then Save and Close.

Updating Threshold Heart Rate (Bike)

1. Click on your name and go to Settings.
2. In the left menu, select Zones, then Heart Rate.
3. Click Add Activity → Bike
4. Enter your average Threshold Heart Rate less 6bpm from the test.
5. Select Lactate Threshold as the Type and MyProCoach Cycling 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 power or heart rate.

Exporting Workouts to Your Device

• If you train using Power, you can export workouts to your compatible device and follow them in real-time.
• Using Heart Rate: Can I Use Heart Rate When Exporting My Workouts?
• If you train using RPE, follow the zones in the written workout descriptions in TrainingPeaks.

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:

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