Understanding Your TrainingPeaks.com Structured Workout Plan
By Matt Fitzgerald and David Warden
The 80/20 Training Plans for triathletes and runners are the first major offerings to use the TrainingPeaks.com (TP.com) Structured Workout format, which makes correct workout execution easier than ever. This article will walk you through some simple steps to get the most out of your structured workout plan.
Step 1: Establish your 80/20 Zones
Step 2: Change Your Existing TP.com Thresholds and Zones to 80/20 Thresholds and Zones
The advantages of the structured workout format begin within your TP.com training calendar, where your custom 80/20 intensity zones are displayed in the Workout Details instead of generic zone names. When your workout calls for Zone 2, for example, you will see a specific pace, power, or heart rate range in the Workout Details rather than merely seeing “Zone 2”—but only after you’ve completed the following actions. Please note the difference between the Workout Description and the Workout Details. The Workout Description is static and will always present the workout segment with the generic Zone 1, Zone 2, etc. Once you complete the steps below, The Workout Details will change to reflect your custom zones, and the generic Zone 1, Zone 2 will be replaced with your individual values for that workout segment. For example, if you have a workout that uses heart rate to measure intensity, the Workout Details would display your custom Zone 2 intensity for a segment, such as 130-145bpm, but the Workout Description would remain unchanged.
With your 80/20 thresholds now established from Step 1, log in to TP.com and select your name in the upper right corner, choose Settings, and then Zones. Note that the default TP.com zones are similar to but not the same as your 80/20 Zones.
The 80/20 method is one of the auto-calculations provided within TP.com, so updating to the 80/20 method is easy. For example, your current Run Heart Rate Zones might appear similar as they do in Figure 1, below. To change your current Run Heart Rate zones to 80/20 Zones:
- In most cases you will need to click on the “Add Activity” button and specifically add Run (or Swim or Bike) zones and not use the Default zones. If you already have Run (or Swim or Bike) zones specified, “Add Activity” is not necessary.
- Enter your LTHR discovered from Step 1 in the “Threshold Heart Rate” field (Max and Resting Heart Rate are not used in 80/20 calculations and do not need to be changed)
- Under “Auto Calculation” choose “Lactate Threshold” as the Type and “80/20 Running” as the Method
- Click on “Calculate,” “Apply,” and then “Save.”
Repeat these steps for each intensity metric you will be using in your plan (Swim Speed/Pace, Bike Heart Rate, Bike Power, etc…) Technically, you only have to modify the intensity types you will actually use. For example, if you have a Run Pace structured workout plan, you don’t have to modify the Run Heart Rate fields. However, modifying the zones for all intensity metrics (if you know them) is recommended, as this gives you the flexibility to use other metrics later on. Refer to Figure 3 for help on which Type and Method to choose for each sport and intensity type.
Be sure that you don’t only update the TP.com Default zones at the top of each section, as Default zones aren’t used by your Workout Details, nor pass custom data to your device. You must update the specific Swim, Bike, and Run zones that you will be using in your plan by clicking on the “Add Activity” button and specifying zones for each individual (not Default) sport and intensity type. For example, your zones must include a “Run Heart Rate” not just “Default Heart Rate” listed at the top left of the zone setup.
Figures 1, and 2 below are examples of what your TP.com zones might look like before and after they are modified in the manner just described, based on an LTHR of 170bpm.
Figure 1: TP.com zones (before)
Figure 2: New 80/20 Zones (after)
Figure 3: Method and Type for 80/20 Zones
|Sport and Intensity Type||Type||Method|
|Bike Heart Rate||Lactate Threshold||80/20 Cycling|
|Run Heart Rate||Lactate Threshold||80/20 Running|
|Bike Power||Threshold Power||80/20 Cycling|
|Run Power||Threshold Power||80/20 Running|
|Swim Speed/Pace||Threshold Speed||80/20 Swimming|
|Run Speed/Pace||Threshold Speed|
Completing Step 2 will allow the TP.com Workout Details to match the Workout Description and your custom 80/20 Zones, as well as pass your custom zones to compatible devices when exported.
Once you have completed these steps, you may have to log out of TP.com and then log back in to see the changes in the Workout Details. Also, if you use the TP.com smartphone or tablet app, you may have to repeat these steps separately within the app on your device in order to have the Workout Details match your 80/20 Zones there.
We also recommend while you are setting up your zones to uncheck the options “Notify me of suggested threshold changes via email” and “Automatically apply new threshold changes” at the very bottom of the TP.com Zones setup page. The thresholds discovered and proposed by TP.com are not compatible with the 80/20 zones.
Step 3: Manually Export Your Structured Workout to Your Device
One of best features of the structured workout plans is the ability to export a workout to a device that then guides you through the workout step by step. Instead of having to remember details such as the number, length, and intensity of intervals, with this feature you simply do what your device tells you to do from the start of the warm-up to the end of the cool-down.
To export a workout, click on the workout in your TP.com calendar, then click on the “export” button in the upper right, highlighted below.
The next step is to select the format you want the workout exported in. The options available to you will depend on the workout and structured plan type. After you’ve chosen a format, your web browser will download the structured workout file, which you will then export to your device per the instructions from TP.com and use during your workout. Once the export is complete, the workout will appear in your Training/My Workouts menu on your device (this location varies by product, see your device’s user guide for the precise location of exported workouts).
Note that TP.com does not yet allow for the export of swim workouts, and that a solution is coming. In the meantime, we have manually created 80/20 swim workouts for you to export and use on your device with our 80/20 Workout Library.
Step 4 (optional): Automatically Syncing Daily Workouts To Your (Compatible) Device
Be sure to complete steps 1-3 before activating Garmin Connect Sync or incorrect intensity zones may be delivered to your device. Garmin Connect Sync allows owners of certain compatible Garmin devices to download daily 80/20 plan workouts directly to their device wirelessly through their phone. If you do not own such a device, you can still manually export your 80/20 workouts to most other devices.
Step 5: Read the Structured Workout FAQ Below
Q: Why can’t I export swim workouts?
A: TrainingPeaks reports that this is a limitation on current swim devices and that a solution is coming. In the meantime, we have manually created 80/20 swim workouts for you to export and use on your device in our 80/20 Workout Library.
Q: My thresholds recently changed, and I updated my 80/20 zones in TrainingPeaks using the instructions in this document. The workouts on my device still display the old zones. Why?
A: Depending on the device, Garmin Connect Sync will sync up to several weeks of workouts to your device at a time. Those workouts contain your custom 80/20 zones at the time the sync took place. Updating zones in TrainingPeaks does not trigger a new sync, so the old zones remain on your device. To force a new sync, use the Shift feature in the TrainingPeaks calendar (click on the triple horizontal lines found by hovering over a given day or week in the calendar and choose Shift) and shift your plan from today forward by one week, then back by one week to the original date. TrainingPeaks will consider the effected workouts to be “new” workouts and force a re-sync to Garmin Connect. A cut and paste of a given workout(s) or unapplying and reapplying the entire plan will also force a new sync.
Q: Why do the intensity zones on my device not match my zones specified in TP?
A: This is likely caused by the same issue listed immediately above: the workouts on your device need to be re-synced with TP. Use the same steps to resolve.
Q: Can I export run workouts in more than just FIT format?
Yes. Power-based run workouts can be exported to ZWO, ERG, and MRC, as well as in FIT format. HR and Pace-based workouts can only be exported to FIT format.
Q: Why does the Workout Details section sometimes list more than one zone, such as “Zone 4 – Zone 5”?
A: In order to avoid gaps between zones, TP.com requires the 80/20 zones to overlap. Therefore, occasionally the custom intensity values presented by TP.com in the Workout Details will span more than one zone. Note that the zone range values presented in the Workout Details are still precise, and you should use those range values as your primary target. However, if you are presented with more than one zone in the Workout Details, use the zones listed in the Workout Description or the guidelines below. Again, you can ignore the zones and focus on the actual intensity range values provided, which are accurate if you have followed the instructions in this document.
- If presented with a span of two zones (i.e. Zone X – Zone 3) the higher of the two zones presented is the correct zone (in this example, Zone 3)
- If presented with a span of three zones (i.e. Zone 1 – Zone X) the middle of the range of zones presented is the correct zone (in this example, Zone 2)
Q: The predicted CTL, TSS or pace seems really off in TrainingPeaks. Why?
A: Two reasons:
1) This is a known problem in TP.com for HR-based workouts. The auto-calculation for predicted CTL or TSS for HR-based workouts has two main issues. First, the predicted TSS value will only increase in units of 10. If you have one run that would should have a TSS of 41 and another run that should have a TSS of 49, TP.com will calculate both as a predicted TSS of 40. Second, for a given amount of planned workout time, and regardless of the planned intensity, TP.com uses a minimum value. For example, if there are two runs of 30 minutes, one performed at 75% of LTHR and the other performed at 90% of LTHR, both will have a predicted TSS of 40. Thus, TP.com systematically miscalculates predicted TSS and predicted CTL for HR-based structured workout plans.
This particular issue is limited to the predicted TSS and predicted CTL for HR-based plans only, and does not impact TSS or CTL for completed workouts, nor Pace or Power-based workouts. TP.com reports they are looking into the issue.
2) Even with Pace and Power-based workouts, TP.com assumes that you will be running in the upper quartile of the zone range when predicting average Pace or Power (and therefore TSS). For example, if your Zone 2 run pace was 7:00 to 9:00 minute per mile, TP.com will assume that you will run an average of 7:30 per mile for a Zone 2 segment when predicting pace, when in reality you could be running as slow as 8:55 per mile and still be following the workout correctly. The inevitable result of Zone training is that your intensity for the day could fall anywhere within a broad range, therefore, the predicted TSS will almost always be incorrect.