Your workouts are structured using five training zones. These are to show you how much effort you should apply to the session and, (if applicable) intervals of work within.
You can choose one or more of the following measures for each discipline:
- Heart Rate (bike and run)
- Power (bike and run)
- Pace (run)
- CSS: Critical Swim Speed (swim)
- RPE: Rate of Perceived Exertion or 'feel' (swim, bike and run)
Check the table below from this link for a clearer view. You will see the effort ranges for each measure applicable for Zones 1, 2, 3, 4 and 5.
Personalizing Your Plan
If you DON'T have any way to measure your heart rate, power, or pace, don't worry. You can still use our training zones. Simply follow the "RPE" and "Feel" columns.
If you DO use heart rate, power, pace, or CSS, you can set your thresholds in your TrainingPeaks settings, and your workouts will be personalized with your correct training zones.
To enable you to set accurate training zones, we give you regular fitness tests. Full instructions are included within the first week of your Training Plan.
These short fitness tests are designed to estimate your "thresholds". A threshold is simply a repeatable marker of your fitness and a useful tool for tracking progress.
Once you know your thresholds, you can update your plan with accurate training zones (see below).
TrainingPeaks also uses your thresholds - to measure your fitness levels, show you how hard to train, as well as to estimate your fatigue levels. Clever!
Enter your Thresholds and Zones to Update Your Workouts
Once you've done the fitness tests, you can update your Thresholds and Training Zones in your TrainingPeaks Settings.
Simple step-by-step instructions (with short videos):
- Enter and Update Your Thresholds and Training Zones (Swim).
- Enter and Update Your Thresholds and Training Zones (Bike).
- Enter and Update Your Thresholds and Training Zones (Run).
For more on how to analyze your workouts and isolate test data please check the article from TrainingPeaks below:
How to Analyze a File in TrainingPeaks
Once TrainingPeaks knows your thresholds, it can notify you when they change (or update them for you).
In Settings, you can toggle these notifications on or off.
We recommend that you don't check the 'Automatically apply new threshold changes'. Instead choose to be notified of threshold changes and make appropriate updates to your threshold and zones if you feel the recommendations are accurate.
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