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

In the first week of your training plan, and at regular intervals, you’ll complete a fitness test to determine your Threshold Run Pace or Threshold Heart Rate (THR). After completing your test, follow these steps to update your thresholds in TrainingPeaks.

Pace: Enter Your Threshold Pace in TrainingPeaks

1. Go to Profile picture → Settings → Zones.

2. Select Pace/Speed → Activity → Run.

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

4. 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.)

5. Save changes — your run workouts will now match your current fitness .

Heart Rate: Enter Your Threshold Heart Rate

1. Go to Profile picture → Settings → Zones.

2. Select Heart Rate → Activity → Run.

3. Enter your average heart rate from today’s test minus 6 beats as your Threshold Heart Rate (THR).

4. Use the MyProCoach Auto-Calculator to generate your 5 training zones accurately.

5. Save changes — you can now match the correct heart rate 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 runs more effectively.

Exporting Workouts to Your Device

Your run workouts can be exported to your training device.

• If you train using Pace, 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 and effort levels described in the written workout notes within TrainingPeaks.

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

Keeping Your Zones Updated

Keeping your training zones current ensures every run matches your real fitness — helping you train smarter, improve faster, and reach race day ready to perform at your best.

Need help? Contact our coaching team.

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