Training Zones

Your thresholds set every zone HQ uses: workout targets, the interval charts, training load and the files you send to your watch. Zones update as you type.

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Heart rate

{{ hrMethod === 'hrr' ? 'Five zones of heart-rate reserve (Karvonen)' : 'Seven zones from threshold heart rate (Joe Friel)' }}

ThresholdThreshold heart rate bpm {{ lthrError }} MaxMax heart rate bpm {{ maxHrError }} RestingResting heart rate bpm {{ restingHrError }}

{{ s.label }}

{{ z.key }} {{ z.name }} {{ z.purpose }} {{ z.range }} {{ z.percent }}

{{ hrHint }}

Power

Seven zones from functional threshold power (Andrew Coggan)

Threshold power (FTP) W {{ ftpError }}

{{ s.label }}

{{ z.key }} {{ z.name }} {{ z.purpose }} {{ z.range }} {{ z.percent }}

Add your FTP to see your seven power zones.

Running pace

Five zones from threshold pace

Threshold pace /km {{ thresholdPaceError }}

{{ s.label }}

{{ z.key }} {{ z.name }} {{ z.purpose }} {{ z.range }} {{ z.percent }}

Add your threshold pace (mm:ss per km) to see your pace zones.

Zones saved. Your workouts use them from now on.

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Cancel

{{ wpWorkout ? wpDate(wpWorkout.date) : 'Workout' }}

{{ wpWorkout ? wpWorkout.title : 'Loading…' }}

{{ wpWorkout.sport }} {{ wpDetail.compliance.label }} From TrainingPeaks From a plan {{ wpWorkout.pairing.paired.source }} Edited here

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Changed here {{ wpWhen(wpWorkout.edited.at) }}. It stays this way until the session is changed in {{ wpWorkout.edited.source }}, and then that version takes over.

Recorded on {{ wpWorkout.pairing.paired.source }}

{{ wpWorkout.pairing.paired.title ? wpWorkout.pairing.paired.title + ' · ' : '' }}its numbers are this session's actuals

{{ wpWorkout.pairing.paired.title ? wpWorkout.pairing.paired.title + ' · ' : '' }}one recording for this and {{ wpWorkout.pairing.paired.together.join(', ') }}, done in one go

{{ wpWorkout.pairing.kind === 'recording' ? 'Is this one of the day\'s planned sessions?' : (wpWorkout.completed ? 'Also recorded on a device?' : 'Recorded it already?') }}

{{ wpWorkout.pairing.kind === 'recording' ? 'Pair it, and the session takes this recording\'s numbers.' : 'Pair it, and this session takes the recording\'s numbers.' }}

Duration

{{ wpShort(wpWorkout.completed ? wpWorkout.actual.duration : wpWorkout.planned.duration) }}

planned {{ wpShort(wpWorkout.planned.duration) }}

Sets

{{ wpWorkout.strength.done ? wpWorkout.strength.done + ' / ' + wpWorkout.strength.sets : wpWorkout.strength.sets }}

done

Exercises

{{ wpWorkout.strength.exercises }}

Duration

{{ wpShort(wpWorkout.completed ? wpWorkout.actual.duration : wpWorkout.planned.duration) }}

planned {{ wpShort(wpWorkout.planned.duration) }}

Distance

{{ (wpWorkout.completed ? wpWorkout.actual.distance_km : wpWorkout.planned.distance_km) ? (wpWorkout.completed ? wpWorkout.actual.distance_km : wpWorkout.planned.distance_km) + ' km' : '—' }}

planned {{ wpWorkout.planned.distance_km }} km

TSS

{{ (wpWorkout.completed ? wpWorkout.actual.tss : wpWorkout.planned.tss) || '—' }}

planned {{ wpWorkout.planned.tss }}

{{ item.label }}

{{ item.value }}

{{ item.label }}

{{ item.value }}

{{ arError }}

{{ item.label }}

{{ item.value }}{{ item.unit }}

Along the way

{{ arReadout || (arOnPhone ? 'Drag across a chart' : 'Hover a chart') }}

{{ item.title }}

{{ tick.label }}

{{ tick.label }}

Splits

{{ arIsPace ? 'Km' : 'Split' }}	{{ arIsPace ? 'Pace' : 'Speed' }}	Elev	HR
{{ arSplitLabel(split) }}	{{ arRate(arIsPace ? split.pace_s_per_km : split.speed_kmh) }}	{{ arSigned(split.ele_delta_m) }} m	{{ split.avg_hr \|\| '—' }}

Pace from moving time; stops are left out.

{{ wpWorkout.description }}

Structure

{{ [wpWorkout.structure.total ? wpShort(wpWorkout.structure.total) : '', wpWorkout.structure.metric ? 'targets in ' + (WP_METRIC[wpWorkout.structure.metric] || wpWorkout.structure.metric) : ''].filter(Boolean).join(' · ') }}

{{ block.repeat }}× {{ wpShort(block.total) }} total

{{ step.name }}

{{ [step.target, step.zone, step.open ? 'lap button' : ''].filter(Boolean).join(' · ') }}

{{ step.notes }}

{{ step.yours }} {{ step.duration || step.distance }}

Time in zones

{{ wpZoneClock(wpTimeList.total) }} with {{ wpTimeList.label.toLowerCase() }}, at {{ wpIsCoach ? 'the athlete’s' : 'your' }} zones today

{{ zone.key }} {{ zone.name }} {{ wpZoneClock(zone.seconds) }} {{ Math.round(zone.share) }}%

{{ wpIsCoach ? 'Athlete’s zones' : 'Your zones' }}

{{ wpZoneList.threshold }}{{ wpZonesInUse ? ' · this session’s zones in full colour' : '' }}

{{ row.key }} {{ row.name }} {{ row.range }}

{{ wpWorkout.strength.done }} of {{ wpWorkout.strength.sets }}

Exercises

{{ wpWorkout.strength.sets }} sets · {{ wpWorkout.strength.exercises }} exercises

{{ wpWorkout.strength.done >= wpWorkout.strength.sets ? 'Every set done. Record how it went below.' : 'Tap each set as you finish it.' }}

{{ block.label }} {{ block.heading }}

{{ block.notes }}

{{ row.label }}

{{ row.title }}

{{ row.sets }}

{{ row.notes }}

How to do it

{{ row.instructions }}

Video

{{ wpWorkout.completed ? 'Edit what you did' : 'Record this workout' }}

Duration Distance (km) TSS Avg heart rate

How hard was it? {{ wpRpe ? 'RPE ' + wpRpe : '' }}

How did you feel?

Edit in builder Send to others In your library

Comments

{{ wpIsCoach ? 'Leave a note for your athlete about this session.' : 'Tell your coach how it went.' }}

{{ entry.initials || (entry.author_role === 'coach' ? 'C' : 'A') }}

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{{ entry.author }} · {{ wpWhen(entry.created_at) }}