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.
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) instead.
We recommend you re-test your fitness every 8 weeks to ensure you are training at the correct intensity, and we include these tests in our training plans.
"Running Threshold 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
- Running Threshold Heart Rate
- Rate of Perceived Exertion
1. Threshold Running Pace
- Determine your Threshold Running Pace by performing the Fitness Test in your training plan.
- Use our Online Calculator to calculate your 5 Training Zones
- 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
- Add your 5 Training Zones by clicking "Add Zone"
- Save and Close
- To find out more on how to Export your workouts to your Compatible device read this article from TrainingPeaks
2. Running Threshold Heart Rate
- Determine your Running Threshold Heart Rate and Zones by performing this Field Test and using our Online Calculator.
- Use these Training Zones to follow the workout description
- In Training Peaks:
- Click on your name (top right) > settings > zones >heart rate>add activity>run
- Enter your Run Threshold Heart Rate
- 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.
Heart rate monitoring is great for long runs. For the shorter interval sessions it is better to go by RPE (or ideally 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.
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