Can I Use HR When Exporting My Bike Workouts?

Yes — you can export bike workouts using heart rate (HR) targets, but there are some important limitations to be aware of.

How to Export Using Heart Rate

(TrainingPeaks on a PC / TrainingPeaks Premium only)

1. Open the workout in TrainingPeaks and view the detailed structure (the blue graph section).

2. Change the units to % Threshold Heart Rate.

3. In the Workout Detail Editor, adjust each step’s zones to match the written workout description (for example, Zone 1–2).

4. Save and close the workout. It is now ready to export.
   
   

Tip: If the workout calls for a zone range (such as Z1–Z2), choose one zone and ride near the top or bottom of that zone.

Why Heart Rate Isn’t Ideal for Some Sessions

• Heart rate responds slowly to changes in effort.

• If your power increases instantly (for example, 200 W to 400 W), HR may take 30 seconds or more to reflect the change.

• This delay makes it hard to follow short intervals or quickly changing intensities using HR alone.

Because of this, HR works well for steady rides but is less suitable for high-intensity interval work. Power or RPE is more accurate for those sessions.

When Heart Rate Works Well

• Long endurance rides

• Recovery rides

• Base-building sessions with steady effort

• If you do not have a power meter

Recommendation

If you train without a power meter, you can export workouts using % Threshold Heart Rate.
For interval sessions or power-based targets, try to follow the workout using power (if available) or RPE for more accurate pacing.

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