How to Update Your Run Thresholds in TrainingPeaks

Why Update Your Run Thresholds

Your run threshold sets the pace or heart rate levels for all your running 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 Run Thresholds

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

If You Train with Pace

1. Go to Profile Picture → Settings → Zones.

2. Select Pace/Speed → Activity → Run.

3. Enter your average test pace as your Threshold Run Pace.

4. Save — your structured workouts will now scale automatically.
   (If adding zones manually, use the MyProCoach Auto-Calculator.)

If You Train with Heart Rate (THR)

1. Go to Profile Picture → Settings → Zones.

2. Select Heart Rate → Activity → Run.

3. Enter your average test HR as your Threshold Heart Rate.

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

5. Save — your HR zones will now match your workout descriptions.

Rate of Perceived Exertion (RPE)

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

Exporting Run Workouts

• Pace: Export workouts to compatible devices and follow them in real time.

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

• RPE: Follow the intensity cues in the written notes.

• Using Stryd (or similar)? Adjusting Run Workouts for Power

Keep Your Zones Updated

Regular threshold updates keep every run aligned with your real fitness — helping you train smarter, improve faster, and arrive at race day ready to perform.

Need help? Contact our coaching team.

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