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.
"Functional Threshold Power" (FTP) is a great measure for bike sessions and if you are looking to export your workouts to your GPS Training Device then this is what you will need to use. If you don't have a power meter you will 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 a great measure 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 and for interval sessions.
If you have the option to use several intensity measures, this is the order in which you should prioritise them:
- Functional Threshold Power
- Heart Rate
- Rate of Perceived Exertion
1. Functional Threshold Power (FTP)
- Determine your FTP by performing the Field Test and using our Online Calculator.
- In Training Peaks:
- Click on your name (top right) > settings > zones >power
- Enter your FTP 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.
1. Heart rate monitoring is great for steady state rides. 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.
2. It is likely that your bike heart rate will be around 5-8 beats lower than for your running heart rate zones. For this reason use the lower end of the heart-rate zones for cycling and the mid to upper end of the zones for running.
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: