Setting up your Training Zones
What are Training Zones?
In order to specify exactly how hard to train in a sport, you can break your efforts into levels, or zones, ranging from extremely easy to extremely difficult. Many zone systems exist, but what (almost) all of them have in common is that they pick a parameter (like heart rate, power, or pace) and use it to describe varying degrees of workout intensity as a percentage of a threshold.
Threshold refers to the “lactate threshold” or the point at which your body switches from aerobic to anaerobic. Below threshold, you’re generally going easy, with harder, shorter efforts pushing you above threshold. If you know your threshold and corresponding zones, you can target specific intensities and durations for maximum physiological benefit.
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How do I Set my Training Zones?
​For running, you’ll need to determine your lactate threshold pace and heart rate by performing a 30-minute time trial​. In your training plan you will find the detail regarding how to perform this test.
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- Your threshold pace will be your average pace over the test
- Your threshold heart rate will be you average heart rate over the test
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Set your zones from the phone app:
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Open the TrainingPeaks mobile app
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Click settings
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Click zones
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Choose heart rate
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Enter your threshold value
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Choose ‘Calculate New Zones ’Click ‘more.’
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Your new threshold and zones will be displayed
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Repeat the procedure to set the pace zones
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Set your zones from your computer:
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Log into your training peaks account
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Open your account settings
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Select Zones
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​Heart rate
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If you are a multiport athlete add the run activity
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Type your threshold hear rate
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In auto calculation select "threshold" and "Joe Friel for Runnung"
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Press "Calculate"
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Press "Apply"
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Repeat the procedure to set the pace zones
