Entering the threshold values on the training platform to calculate the training zones

In general, the training zones can be reached and adjusted or viewed by the following procedure:

For each individual sport, values must be entered individually on the training platform to ensure optimal training control in the correct training range. This is not a problem, with the instructions below the values determined from the field test (or an actual performance diagnostics) can be entered precisely.

Alternatively, you can use your own known values from performance diagnostics.

After the threshold value has been entered (point 4 in the table), the calculation method (point 5 in the table) and the calculation are selected. The entry of the training areas can be made individually Figure 4 (point 9 in table), we recommend entering the training zones according to our specifications, here given names for the training area appear in the training description in the training session including the exact load specification.
The calculated heart rate values or performance values should not be changed!!

Instructions for changing (or viewing) the training areas

1. Click on the small arrow next to the name in the upper right corner,

2. Menu „Account Settings“ 3. Zones

Selection of sport type and zone (selection of heart rate, speed, watts). After adding and saving the training zones are editable.

4. Example Running Heart Rate

Swimming

Biking

Running

Calculation of the threshold speed

Enter there (follow the link) your 400 y/m and 200 y/m time.

Calculation of the threshold values (CSS)

Then go back to Trainingpeaks and use the calculated numbers

Calculation of threshold values (power and heart rate)

- from the higher one of the two 8 min average values (heart rate and/or Watt) 10 % are subtracted and this value is entered as FTP Value
FTP value = (value x 0.9)

Calculation of threshold values (heart rate and power)

- the average value heart rate (or/and average power) of the second part (20 minutes) are used as test value and entered as threshold value.

Speed

1. settings / account settings
2. zones
3. swimming - speed (Speed/Pace)
4. input of the CSS value (Treshold)
5. selection type ⇾ Threshold Speed
6. selection method ⇾ Joe Friel for Running (7) (no error Running :-)
7. Calculate
8. Apply
9. Enter the name of the zones if necessary
Zone 1: Recovery
Zone 2: Aerobic - easy
Zone 3: Tempo - medium
Zone 4: SubThreshold - hard
Zone 5A: SuperThreshold - very hard
Zone 5B: Aerobic Capacity - very fast
Zone 5C: Anaerobic Capacity - Sprints
10. saving with Save & Close

Power

1. Settings /Account Settings
2. Zones
3. Power
4. Enter the FTP (Treshold value)
5. Selection Type ⇾ Threshold Power
6. Selection Method ⇾ Andy Coggan (6)
7. Calculate
8. Apply
9. Enter the name of the zones (by default they are empty)

Zone 1: Active Recovery
Zone 2: Aerobic Capacity
Zone 3: Tempo Rides
Zone 4: SubThreshold
Zone 5: VO2 Max
Zone 6: max. Speed

10. saving with Save & Close

Heart Rate

1. Settings /Account Settings
2. Zones

Bike Heart Rate
4. Entering the FTP value
5. Selection Type ⇾ Threshold Heart Rate
6. Method selection ⇾ Joe Friel for cycling (7)
7. Calculate
8. Apply
9. If necessary, enter the name of the zones (by default the right zones should be predefined).

Zone 1: Recovery
Zone 2: Aerobic Capacity
Zone 3: Tempo
Zone 4: SubThreshold
Zone 5A: Super Threshold
Zone 5B: Aerobic Capacity
Zone 5C: Anaerobic Capacity
10. Save with Save & Close

Heart Rate

1. Settings / Account settings
2. Zones
3. Run Heart Rate
4. Enter only the FTP value (Threshold Value)
5. Selection type ⇾ Lactate Threshold
6. selection method ⇾ Joe Friel for Running (7)
7.Calculate
8. Apply
9. If necessary, enter the name of the zones (by default the right zones should be predefined).

Zone 1: Recovery
Zone 2: Aerobic
Zone 3: Tempo
Zone 4: SubThreshold
Zone 5A: SuperThreshold
Zone 5B: Aerobic Capacity
Zone 5C: Anaerobic Capacity

10. saving with Save & Close