Getting Started with Thresholds and Zones

To get the most out of your MyProCoach training plan, it’s important to correctly set up your training thresholds in TrainingPeaks. 

This ensures your workouts are tailored to your current fitness level and that you're training at the right intensities.

Thresholds are identified through fitness tests, scheduled in the first week of your plan and repeated at regular intervals. These tests give you a clear benchmark and help track progress over time.

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

Bike: Power, Heart Rate, and Feel (Rate of Percieved Exertion - RPE)
Run: Pace, Heart Rate, and Feel (RPE)
Swim: Speed and Feel (RPE)

Enter Your Thresholds

For power (bike), pace (run), or speed (swim), simply enter your threshold values only — you don’t need to set up zones. MyProCoach structured workouts are built using 5 zones to automatically calculate and deliver the correct intensities for you.

💡 If you do decide to use zones, please select the MyProCoach auto-calculation in TrainingPeaks.

Enter Threshold and Zones if Using Heart Rate

If you use heart rate, enter your threshold value for the bike and/or run. You will then need to use the MyProCoach auto-calculator to learn your 5 heart rate training zones. Use these to train in the correct zone in the workout descriptions.

Please check the instructions in your fitness tests to learn more about how to test for and enter your training thresholds.

Rate of Perceived Exertion (RPE)

If you train by feel (RPE), use the RPE table below to guide your effort levels for each zone.

Rate of Perceived Exertion (RPE) Guide

Tip:
Learning how each zone feels helps you stay on track, even when you’re not guided by data. Over time, you’ll naturally start to recognise each effort level and pace your sessions more effectively.

Learn more

• Should I Use Power, Pace, Heart Rate, or Rate of Perceived Exertion?
• 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).

Managing Threshold Updates

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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