This article goes through how to set-up your run training zones based off your THP (Threshold Pace) and THR (Threshold Heart Rate).
Threshold Pace Test
First you will need to complete an Threshold Pace test, which is a 30 minute paced max effort. The Threshold Pace test take less than an hour, the protocol used in the BCA training plans is below.
Warm-up
03 mins @ 70-75% of FTP (3/10 RPE scale)
15 secs @ 100-110% (9/10)
01 mins @ 70-75% (3/10 )
15 secs @ 100-110% (9/10)
02 mins @ 70-75% (3/10 )
Main Set
30 mins @ paced max effort 100-110% (9/10)
Cool Down
08 mins @ 50-55% (2/10 )
Threshold Pace Zones
Your Threshold Pace is your average pace from the 30 minutes. For example, if your average pace was 4:31 min/km, your Threshold pace is 4:31 min/km. It is very important that you complete the test along (complete without training partner).
The below table shows the training zone ranges for pace. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your Threshold Pace and zones based of the below.
Zone | Name | L0w (%) | High (%) |
1 | Recovery | 129 (78) | > |
2 | Endurance | 114 (88) | 128 (79) |
3 | Tempo | 106 (94) | 113 (89) |
4 | Threshold | 100 (100) | 105 (95) |
5 | VO2max | 90 (111) | 99 (101) |
6 | Anaerobic | < | 89 (112) |
Table 1: Running Pace Zones
THR Zones
Your Threshold Heart Rate is your average heart rate from the 30 minutes. For example, if your average heart rate was 181 bpm, your Threshold Heart Rate is 181 bpm. It is very important that you complete the test along (complete without training partner).
The below table shows the training zone ranges for heart rate. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your THR and zones based of the below.
Zone | Name | Low (%) | High (%) |
1 | Recovery | 0 | 85 |
2 | Endurance | 86 | 89 |
3 | Tempo | 90 | 93 |
4 | Threshold | 94 | 100 |
5 | VO2max | 101 | 106 |
Table 2: Running Heart Rate Zones
Setting up Zones
Once you know your Thresholds (THP/THR) go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate' appear and under this click the drop down menu in 'Add Activity', click run, then click add on the right.
Once you have done this you will see the below appear. Next, simply input your threshold (you do not need to fill in your Resting Heart Rate or Max Heart Rate) then click 'Add Zone' then fill in your training zones based of the tables above or the BCA excel spreadsheet provided in training plans.
When you have finished filling in your heart rate zones you can follow the same method for pace. Once you have finished both click 'Save and Close' in the bottom right.
If you have any questions please let BCA know.