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
In the first week of your training plan, and at regular intervals, you’ll complete a fitness test to determine your Functional Threshold Power (FTP) or Threshold Heart Rate (THR). After completing your test, follow these steps to update your thresholds in TrainingPeaks.
Power: Enter Your Threshold (FTP) in TrainingPeaks
Go to Profile picture → Settings → Zones.
Select Power → Activity → Bike.
Enter your average power from today’s test × 0.95 as your FTP (Functional Threshold Power).
You don’t need to add zones — your structured workouts are built to calculate and apply the correct intensities automatically. (If you do add or use zones, use the MyProCoach Auto-Calculator.)
Save changes — your bike workouts will now match your current fitness.
Heart Rate: Enter Your Threshold Heart Rate
Go to Profile picture → Settings → Zones.
Select Heart Rate → Activity → Bike.
Enter your average heart rate from today’s test minus 6 beats as your threshold.
Use the MyProCoach Auto-Calculator to generate your 5 training zones accurately.
Save changes — you can now match the correct HR ranges to the zones shown in your workout descriptions.
Rate of Perceived Exertion (RPE)
If you train by feel (RPE), use the table below to guide your effort levels for each zone.
Tip:
Learning how each zone feels helps you stay consistent, even when data isn’t available. Over time, you’ll instinctively recognise your effort levels and pace your rides more effectively.
Exporting Workouts to Your Device
Your bike workouts can be exported to your training device (such as Garmin, Wahoo, Suunto, Coros, or Zwift).
- If you train using Power, you can export workouts to your compatible device and follow them in real-time.
- If you train using Heart Rate, simply match your determined heart rate zones to the written workout description. (Learn more: 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 Zones Updated
Keeping your training zones current ensures every ride matches your real fitness — helping you train smarter, improve faster, and arrive at your next race stronger than ever.
Need help? Contact our coaching team.
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