Getting Started with Training Zones

Training Zones

Training Zones are used in your training plan, so that you know how hard or easy to go during each workout.

We use a system of 5 zones that can be used for swimming, cycling or running. You can train using any of these measures:

• heart-rate
• power
• pace
• rate of perceived exertion (RPE)
• feel 

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 in our Training Zones table here.

If you DO use heart-rate or power or pace, you can auto-calculate your training zones in TrainingPeaks Settings, as I explain below.

Fitness Tests

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. For example, how fast you can run for one hour.

Once you know your thresholds, you can create accurate training zones (see below).

TrainingPeaks also uses your thresholds - to 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 analyse your workouts and isolate test data please check the article from TrainingPeaks below:

How to Analyze a File in TrainingPeaks

Notifications

Once TrainingPeaks knows your thresholds, it can notify you when they change (or even update them for you!)  

In Settings, you can toggle these notifications on or off:  

1. Choose to be notified of threshold changes.
2. Make appropriate updates to your threshold and zones as you progress.

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