First of all determine how you are going to measure your training intensity. It's a good idea if possible to use 2-3 different measures, as none are perfect on their own.
"Running Threshold Pace" is a great measure for running and if you are looking to export your workouts to your GPS Training Watch then this is what you will need to use. If you are running a hilly route or in very windy conditions then you may need to train with Heart Rate or Rate of Perceived Exertion (RPE). We recommend you re-test every 8 weeks to ensure you are training at the correct intensity.
"Heart Rate" is good for steady state workouts, but it reacts too slowly during high intensity interval sessions.
"Feel" also known as "Rate of Perceived Exertion" (RPE) is perfect for those who like to keep it simple.
If you have the option to use several intensity measures, this is the order in which you should prioritise them:
- Running Threshold Pace
- Heart Rate
- Rate of Perceived Exertion
1. Threshold Running Pace
- Determine your Threshold Running Pace by performing the Field Test and using our Online Calculator.
- In Training Peaks:
- Click on your name (top right) > settings > zones >speed/pace>run threshold pace
- Enter your Threshold Running Pace as your Threshold Pace
- Click on your workout from your Training Peaks calendar, you will see an Export icon (a small upwards arrow).
- This enables you to Export and Save the workout files into the formats needed for your devices.
- You can read more about how to do this at the Training Peaks Support Pages.
2. Heart Rate
- Determine your Heart Rate by performing this Field Test and using our Online Calculator.
- In Training Peaks:
- Click on your name (top right) > settings > zones >heart rate>default heart rate
- Enter your Max HR
- Add your Five Training Zones by clicking "Add Zone" (see screenshot below)
- Add your values established using the online calculator
You cannot export the workouts to HR-only devices however you can create the workout on your watch. Alternatively simply memorise the workout and perform using the lap button to record intervals of work/recovery. Your completed workout (once you have synced your compatible device) will automatically update in your calendar.
Note: Heart rate monitoring is great for long runs. For the shorter interval sessions it is better to go by RPE (or ideally power or pace) and then use heart rate as a back up measure of intensity.
Train to Feel or Rate of Perceived Exertion as per the intensities in the table below.
You may be interested to use this table for more on zones.
Watch these short videos for a step by step guide:
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