Training zones are the backbone of structured training. Setting your heart rate (HR) zones correctly ensures your workouts match their intended purpose — whether that’s easy recovery paddles, steady aerobic base work, or high-intensity intervals.
This guide will walk you through setting up your heart rate zones in TrainingPeaks, on desktop only. TrainingPeaks' mobile app can only be used to maintain your heart rates once they have already been created, you can only set them up from scratch in their desktop version of the website.
This is only a How-To. To read more about zones first visit How to Set Training Zones for Outrigger Canoe Paddling
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Setting Up Zones on Desktop
Watch the video to view to see how to set up your zones by using your most recent time trial results. Detailed instructions below.
Step 1: Log in
- Go to TrainingPeaks.com and sign in.
Step 2: Open Athlete Settings
- Click your name/profile icon (top right).
- Select Settings from the dropdown.
- In the left-hand panel, click Zones.
Settings
Zones
Step 3:
Enter Threshold Heart Rate
- Decide where you want to record your zones
- If you're primary sport is paddling then use Default. Default will apply these zones to all of your activities regardless of sport type.
- If you have other sports that you have already created sport specific zones for then click Add Activity, choose the sport you want to assign HR zones to.
- Input your threshold HR (recorder form your 60 minute time trial, or you can use your 60 minute peak heart rate from a race).
Add to "Default" if you are only using TrainingPeaks to train for paddling.
If you are using TrainginPeaks to train for multiple sports like, running and paddling then set a specific zone for paddling and a specific zone for running. Assuming your running zone is already set up, then click Add Activity to add a sport specific zone.
Step 4: Determine Values to Input
-
Use the HR calculator at the bottom of this page to calculate your zones or use the table below to calculate them yourself
Read more on why these are the zones we use here:
How to Set Training Zones for Outrigger Canoe Paddling
| HR Zone | Range Start | Range End |
|---|---|---|
| Zone 1: Recovery | 0% | 77% |
| Zone 2: Aerobic | 78% | 86% |
| Zone 3: Tempo | 87% | 93% |
| Zone 4: SubThreshold | 94% | 99% |
| Zone 5A: SuperThreshold | 100% | 102% |
| Zone 5B: Aerobic Capacity | 102% | + |
Step 5: Input Your HR Values
- Once you know your zones click Add Zone 6 times to create the fields to input our zones into.
- Input Your Zones.
- Click Save and Close, and you're all set.
Adding Zones
Inputting Values
Step 6: Set Up Zones on Device
Now you need to set zones on any other devices you use that track them, such as your GPS watch.
- Garmin - Follow the instructions here.
- Apple Watch - Follow instructions here.
- Polar - Follow instructions here.
Keep Your Zones Updated
Your threshold HR will shift as fitness improves. Re-test every 6–8 weeks and update the threshold in TrainingPeaks so your zones stay accurate.
