Getting Started with Training Zones

To get the most out of your MyProCoach training plan, it’s important to correctly set up your training zones in TrainingPeaks. This ensures your workouts are tailored to your current fitness level and that you're training at the right intensities.

Training Zones

Workouts are structured using five training zones, each indicating the required effort for the session and any specific intervals.

You can track your effort using one or more of the following methods, depending on the discipline:

Check this table to learn more: MyProCoach Training Zones

Enter Your Thresholds and Zones to Update Your Workouts

Step 1: Identify Your Threshold Values

Thresholds are identified through fitness tests, which are scheduled in the first week of your plan and at regular intervals afterward. These tests provide a benchmark for your current fitness level and allow you to track progress over time. Updating your thresholds based on test results ensures your training zones remain accurate and effective.

Your MyProCoach five training zones are based on your personal threshold values for each sport:

• Bike Power (FTP - Functional Threshold Power)
• Bike & Run Heart Rate (LTHR - Lactate Threshold Heart Rate)
• Run Pace (Threshold Pace)
• Swim Pace (CSS - Critical Swim Speed)
• All Disciplines Feel (RPE - Rate of Perceived Exertion)

You can train using as many or as few measures as you prefer. Some athletes rely solely on heart rate, others on power or pace, and some use a combination of all three. Your MyProCoach plan is designed to be flexible—choose the method that best suits your setup and preferences while ensuring your training remains structured and effective.

Learn more: Should I Use Power, Pace, Heart Rate, or Rate of Perceived Exertion?

Step 2: Set Your Training Zones in TrainingPeaks

On Desktop:

1. Go to Your TrainingPeaks Settings: Click your name (top right) > Settings > Zones.
2. Select Heart Rate, Power, or Speed/Pace: From the 'Add Activity' dropdown menu, choose Bike, Run, or Swim.
3. Enter Your Threshold Values: Add your latest Threshold Heart Rate, Power, or Pace for each discipline.
4. Set Your Zones: Click "Auto-Calculate", choose "Threshold" as the basis, and select MyProCoach as the method.
5. Save Your Settings.

Learn More:

• How to Analyze a File in TrainingPeaks
• 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).

Step 3: Check Your Workouts

Your bike workouts are structured using power, and your run workouts are based on pace. However, you can easily follow heart rate (HR) or rate of perceived exertion (RPE) by using the written workout descriptions as a guide.

Once you enter your HR thresholds, you’ll also be able to analyze your workout afterward to track your effort and progress effectively.

Using Rate of Perceived Exertion

If you don’t have a way to measure heart rate, power, or pace, don’t worry—you can still follow the training zones. Use Feel/RPE (Rate of Perceived Exertion), following the zones outlined in the workout descriptions. This approach allows you to train effectively based on your perceived effort.

Managing Threshold Updates for Accurate Training Zones

Once TrainingPeaks knows your thresholds, it can notify you automatically when they change or update them.

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

We recommend not selecting “Automatically apply new threshold changes.” Instead, be notified of updates so you can review them first. Only adjust your thresholds and zones if you agree with the recommendations.

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