Masterclass #3 · Training zones in TrainerPlan

How to set up each athlete's heart rate, power and pace zones in TrainerPlan, use them as targets when you plan, and let TrainerPlan detect when their threshold improves and update the zones for you.

The video is narrated in Spanish. Turn on the English subtitles from the player's settings.

In this video

• 00:00 Introduction
• 00:13 Where the zones are
• 00:32 Heart rate calculation methods
• 00:53 Calculate and save
• 01:10 Power and pace
• 01:30 Threshold detection
• 01:51 Accepting a new threshold
• 02:10 Zones as targets
• 02:32 Time in zones
• 02:49 Zone templates

Where the zones are

The zones are in each athlete's profile, under Zones. There are three types: heart rate, power and pace. Within each type, each sport has its own, because heart rate when running is not the same as on the bike. From that same screen you add zones for another sport.

Heart rate calculation methods

Each sport chooses its calculation method. For example:

• In cycling you can use the percentage of maximum heart rate, or of heart rate reserve, which is the Karvonen method.
• In running you can use the percentage of lactate threshold, entering the threshold heart rate.

Maximum and resting heart rate are always requested.

Calculate and save

• Recalculate the zones: when a value changes, for example when the threshold goes up, click Calculate zones and all the ranges are recalculated.
• Set your own limits: type them in by hand and click Save directly. They are saved as they are, without recalculating.

Power and pace

• Power: the zones are a percentage of FTP.
• Pace: the zones are a percentage of threshold pace, with each sport's unit: minutes per kilometre when running and minutes per hundred metres when swimming.

Threshold detection

Every time a workout is synced, TrainerPlan looks for a new threshold:

• The best twenty-minute and sixty-minute power.
• The same with heart rate.
• The best sustained pace running or swimming.

It only suggests improvements.

Accept a new threshold

When TrainerPlan finds a new threshold, it lets you know. You see the current threshold, the suggested one and the workout it comes from. Click Accept and the zones recalculate by themselves.

If you turn on automatic application, TrainerPlan applies the new threshold without asking you.

Zones as targets

When you create a session, choose HR Zone as the target and you will see that athlete's zones with their real heart rates. When the session reaches their Garmin, COROS, Suunto or Wahoo, the target goes as that exact range.

Time in zones

After the workout, in Analyze you have the time in each zone. Just below you have the same with pace.

Zone templates

If you use the same zone model with many athletes, create a template:

1. In Zone Templates, save the template. It only holds the names and the percentages.
2. In each athlete, choose Apply Template. The ranges are calculated with their own thresholds.
3. Save.

Related articles

• Set up training zones: methods and templates
• Automatic threshold detection
• Structured training sessions
• Power curve and time in zones
• Running pace zones: what each one is for

Next Masterclass: Strength training