Training Zones help you to train at the right intensities for each workout. We use a system of five zones.
You can use any combination of Feel, Heart Rate, Power or Pace. You might prefer to use just one set of Heart Rate or Feel training zones for every workout. Or you might prefer to have different sets of training zones, for swim, bike and run using pace monitors or a power meter.
Either way, they don't have to be super accurate initially - over time you can get a more accurate picture and fine tune your zones.
There are two ways to establish your zones.
i. I provide a training zones table (see attachment at bottom of page) that gives you the option of using several different intensity measures to set your training zones, including Rate of Perceived Exertion, HR, Power, Pace or Feel.
ii. We also have Training Zone Calculators that help create your zones based on Max HR, FTP bike power, Swim CSS and Run Threshold Pace.
Step 1. Fitness tests
If you have no recent races to look back on, you should start off by doing these fitness tests to help you establish some baseline data for your training zones and thresholds:
- Heart Rate Max Test
- Swim Pace Threshold Test
- Bike Power & HR Threshold Test
- Run Pace & HR Threshold Test
Step 2. Establish Heart Rate Zones (if you wish to use heart rate)
Once you have some idea of your thresholds, this video shows you how to set up Heart Rate Training Zones in TrainingPeaks.com using our online calculators.
Step 3. Establish Swim, Run and Bike Zones (if you wish to use pace and power)
This video shows you how to set up Swim Pace, Run Pace and Bike Power training zones and thresholds in TrainingPeaks.com using our online calculators.
Once Training Peaks has enough recorded training data about you it will start to suggest new threshold changes, including max HR, FTP and threshold running pace provided you have ticked the option to "notify me of suggested threshold changes via email" your Training Peaks Settings.
If you have used our online calculators as described above then we recommend not to tick "automatically apply new threshold changes" as this will default your zones to an automatic Training Peaks setting that may have the incorrect number of zones and calculations.