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

One cool feature 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, you'll get accurate workout details showing exactly how hard or easy to run - personalized to your current fitness. 

You can also use your thresholds to create a set of Training Zones for yourself. These Zones enable you to train at the right intensities, using a whole variety of measures: Pace, 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 fitness test to determine your pace 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 or 30 minutes) on the bottom right of the screen.
3. Choose the metric you want to isolate (HR, Pace or Power)
4. Click on the 20 or 30-minute peak performance to isolate the relevant data detailed above
5. The average figures on the right will now update to show details just for this segment.

Threshold Pace (Run)

1. Click on your name and go to your Settings.
2. From the menu on the left, choose Zones and then Speed/Pace.
3. Add Activity 'Run' > Add your Threshold Pace.
4. Choose Type 'Threshold Speed' > Choose Method 'MyProCoach Running' > Apply.
5. Save and Close.

 Threshold Heart Rate (Run)

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 'Run' > Add your Threshold Heart Rate.
4. Choose Type 'Lactate Threshold' > Choose Method 'MyProCoach Running' > Apply.
5. Save and Close.

Threshold Power (only if using Stryd or similar for running)

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 'Run' > Add your Threshold Power (Critical Power or rFTP).
4. Choose Type 'Threshold Power' > Choose Method 'MyProCoach Running' > 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 Pace to measure your intensity and have a Garmin device, you can export your workouts to your device and follow them in 'real-time'. Whereas if you're using Power, Heart Rate and RPE, you would just follow the written workout description instead.

Can I Adjust the Run Workouts to Export to Power?

Syncing Your Devices.

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