TrainingPeaks allows you to plan, track, and analyse your training all in one place. You can sync your account with your favourite apps and devices for real-time workout guidance and monitor your fitness progress with powerful data tools. Plus, training plans and coaching services guide you along the way.
The browser-based WebApp provides workout and fitness summaries of uploaded workouts, and can be used with a training plan or via a coach.
Premium adds the ability to plan workouts, analyse fitness trends and more.
The Mobile app provides on the go access to planned and completed workouts, along with a Performance Management Chart to monitor your training.
If you’re a coach, it also includes integrated coach-athlete functionality.
Connecting TrainingPeaks
Signup to create your TrainingPeaks account.
Note that you’ll be signed up to use a 14-day free trial of TrainingPeaks Premium, and will automatically convert to a Basic (free) account after the trial if you choose not to purchase premium. The difference between Premium and Basic is described in Basic vs. Premium Athlete Accounts on the TrainingPeaks website.
TrainingPeaks can be used to plan your workouts, or to analyse completed workouts. To execute workouts, you’ll need to connect TrainingPeaks to your watch, using one or more Compatible Apps and Devices.
Building a structured workout
TrainingPeaks premium gives you access to the WebApp, where you can drag and drop workouts into your schedule from a number of different workout libraries, or create your own custom workouts.
Once added to your calendar, you can edit any workout to adjust intensities, durations, reps etc. as described in the Athlete User Guide.
Downloading planned workouts
Workouts planned in TrainingPeaks can be downloaded to devices listed in Structured Workout device compatibility.
Most devices will accept power-based workouts and (after connecting TrainingPeaks) will automatically sync the next week of workouts, so that your workouts will be available when you start your run.
Apple watches need the TrainingPeaks app to be installed to download planned workouts to the Apple Workout app.
Uploading completed workouts
Completed workouts can be uploaded from all devices once you’ve connected TrainingPeaks.
Apple watches need TrainingPeaks to be connected to Apple Health to upload completed workouts.
Reviewing second-by-second workout data
TrainingPeaks Premium gives you access to second-by-second workout data using the TrainingPeaks Webapp or Mobile app:
- In the Webapp, open a completed workout then select the [Analyze] button at top left.
- In the Mobile app, open a completed workout, then select the Map/Graph tab.
Manual and automatic laps
You can use either app to see metrics by lap (using the lap markers stored in the workout), but can’t adjust this to see distance-based (per km/mile) laps.
Reviewing a workout range
You can also manually select a section of your workout (in either app) to review metrics just for that section (which is handy when reviewing a workout containing maximum effort sections).
Reviewing/Updating Threshold Power
When using TrainingPeaks, Threshold Power is referred to as Functional Threshold Power (FTP).
Auto-Calculated Functional Threshold Power
TrainingPeaks automatically calculates your FTP using data from the last 90 days of training to keep your FTP up-to-date.
To ensure your FTP is accurate, you should ensure you regularly run maximum efforts at a selection of durations – for example, 2-3 minutes, 10-12 minutes, 20-30 minutes or a 5k race.
To ensure that no maximum efforts drop out of the 90-day window, you should run maximum efforts every 4-5 weeks (alternating across the durations).
Manual FTP
TrainingPeaks also offers the ability to manually set your FTP.
This is useful if you’re returning to training after injury and have not yet been able to complete maximum effort runs, or if your FTP is based on a prior training period and you’ve lost fitness since then.
Instructions for manually setting your FTP are in How to set Thresholds on the TrainingPeaks website.
Stress Scores
When using TrainingPeaks, Stress Scores are referred to as Training Stress Scores (TSS).
Training Stress Scores are calculated for each planned and completed workout. TrainingPeaks uses several physiological metrics to quantify training stress – see Training Stress Scores explained for more information.
When Running with Power, and providing Power is available in your workout file, Stress Scores will be calculated using Power (rather than using pace, heart rate or other methods).
Training Load
TrainingPeaks offers Acute Training Load (ATL), Chronic Training Load (CTL) and Training Stress Balance (TSB) scores:
- ATL measures the shorter-term impacts of your training.
- CTL measures the longer-term impacts of your training.
- Training Stress Balance is the difference between ATL and CTL.
The Webapp shows these metrics in the Performance Management chart (in the Dashboard tab), while the Mobile app shows them in the Overall Fitness chart (in the Charts tab).
Both allow you to select a date to see values for the metrics as at that date, and both show the total TSS for workouts completed on that date.
Stress Balance
When using TrainingPeaks, Stress balance is referred to as Training Stress Balance (TSB).
TSB is shown (along with ATL and CTL) in the charts described above:
- In the Webapp, the Performance Management chart (in the Dashboard tab).
- In the Mobile app, the Overall Fitness chart (in the Charts tab).
Ramp Rate
TrainingPeaks does not offer a Ramp Rate, but you can calculate your own Ramp Rate by tracking week-by-week CTL scores.
Ramp Rate = Current CTL – CTL 7 days ago.
Running Effectiveness
TrainingPeaks does not offer Running Effectiveness (RE), but you can calculate your own RE by selecting a lap or workout section on the second-by-second workout page in the Webapp.
Running Effectiveness = (Distance / Moving Time) / (Power / Weight), where:
- Distance is in metres
- Moving time is in seconds, and is only valid if you did not pause (or auto-pause) your watch during the section
- Power is in Watts
- Weight is the weight configured in your Stryd footpod (converted to kilograms)
Alternatively, the SuperPower Calculator page describes how to calculate RE using that tool.
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