For those interested in optimizing their fitness, structured workouts in TrainingPeaks offer a detailed approach to training. I’ve been using TrainingPeaks for well over a decade. During that time, I’ve worked through a series of updates on the platform – some changes I love, some I can definitely do without, and some I like but find they have some potential pitfalls in practice. The structured workouts, which we create from the workout builder, fall in the third category for me.
I know this may be a somewhat unpopular opinion, as many athletes love the convenience of the structured workouts. They provide prompts for effort and interval timing, and help to take some of the guesswork out of executing workouts. I’m on board with all of these benefits – without question.
Additionally, I do like structured workouts for a few reasons. I can create fully customizable workouts, geared toward my athletes’ specific training targets, both for intensity and TSS. Once created, the structure provides an easy-to-understand visual representation of what the workout will entail. You, as the athlete, can easily see what is in store for you on any given day. That’s helpful!
Overall, using the workout builder saves me time, which allows me to do more in-depth coaching work for planning, analysis, racing strategy, and communicating regularly with my athletes.
However, in the 6 or 7 years since structured workouts were introduced, I’ve noticed a few pitfalls that can interfere with getting the full benefit from a training program. In this article, I review ways that both coaches and athletes can get the benefits from structured workouts – without succumbing to the problems.
1. Correct workout doesn’t upload to the watch
There are a few reasons why the workout as planned in TrainingPeaks won’t match up with what shows up on your watch (or bike computer or Zwift). Sometimes, there’s a glitch in the matrix, and the technology just isn’t synced up due to those issues. Another reason is that there were changes to your schedule in the short term, and the activities haven’t re-synced.
To help protect against mismatched workouts, we recommend a few fixes:
- Sync your activities before every workout to ensure you have the most up-to-date information. Each model of watch may have a different procedure for syncing. So, check with the device manufacturer’s help page. Here is the link for:
- Don’t rely on technology solely. Read the workout description so you understand the spirit of the workout and what it should be. In this manner, you’ll be able to tell if the watch is giving you the wrong prompts. Another good reason to read the workout description is that it often includes cues and advice for execution, which can’t easily be translated into a structured workout. (See point #4.) Having the wrong workout in your watch is never a good reason to do the wrong workout. This can be prevented with some planning.
2. Mismatched thresholds
While you or your coach may enter thresholds into TrainingPeaks, this information does not sync automatically to your device. To ensure the percentages entered in TrainingPeaks match up to the right targets, you’ll want to double-check that the thresholds for heart rate, power, and pace are set up correctly on your device or third-party software platform (such as Zwift).
To find your current zones, you can access them in your settings on either TrainingPeaks’ web-based platform or the mobile app. Note that thresholds for heart rate and power will differ by sport (e.g., cycling vs. running), so make sure you enter the right numbers for the bike versus the run.
3. Working the range
Your coach creates workouts with a range for your intensity target. These ranges correspond to the particular intensity zone that the coach wants you to work – whether that is aerobic, tempo, threshold, or VO2max. On any given day, you may find that you can work in various parts of this range. Structured workouts can be helpful to ensure you can stay within the specified range.
But there are reasons for when you may stray from the range. For example, if you are riding or running outside on hills, power and pace may need to be adjusted for those changes in terrain. A structured workout cannot easily account for that (but the workout description will). So, then you are stuck with your watch barking at you, making you feel like you aren’t doing it correctly, but you are.
Heat is another good reason you may need to train outside the range. For example, in hot weather, we recommend a 5-7 bpm HR “bump” to account for the cost of the heat on your effort.
Lastly, if you are using a platform such as Zwift, you won’t see the full range your coach laid out for you. You will only see a single number. Let’s say you have 3 x 10 minutes at a range of 88% to 97% of FTP. Anywhere in this range works for the adaptation we seek, but Zwift will give you the target that is directly in the middle. But, if you are feeling amazing, you may want to push it all the way up to 97%. This connects to the next point.
4. Limited information in structured workout
There is more information I generally like to share with athletes that can’t be easily accounted for in the structured prompts. This doesn’t mean we shouldn’t use the structured settings, but it does mean we need to ensure we read the workout in its entirety so we understand how to execute the workout.
Another limitation in this regard is multiple metrics. There is no way to set up a structured workout with multiple metrics. I often encourage athletes to check in with more than one metric, but a structured workout can only account for one type of metric: HR, pace, or power. For example, I may want an athlete to shoot for specific pace targets in a track workout, but also have them check in with HR to ensure they are in a particular HR range, as well as the pace range. Yet, a structured workout doesn’t have this flexibility. So, I wrote it in the description.
I recommend taking the time at the start of each week to read through your workouts for this week. This can be hugely helpful in terms of time management and mentally preparing for the sessions. Then, re-read each workout before you start so you know what is expected and it is fresh in your mind. For details that you want to ensure you remember, write them on your hand.
5. Being present in the workout
Particularly for race-specific workouts, it’s important to understand what the effort feels like throughout the body and the mind. If we just “stick to the numbers,” we don’t put ourselves in a position to make optimal race day decisions. Again, this doesn’t mean we shouldn’t use structured workouts. It just means we need to check in with how the numbers feel in terms of respiratory, cardiovascular, muscular, and mental exertion.
During periods when your body is making a fitness “jump,” just sticking with the numbers can impair your progress. And, during periods when your body needs recovery, trying to hold on to the numbers when everything inside is screaming: “Rest Please!” can be counter-productive to your adaptation.
In summary, structured workouts can be a useful tool when we use them mindfully. Stay present and focused on the spirit of the workout and you can’t go wrong!
Happy training!
Want to take the guesswork out of training and learn how to get the most from TrainingPeaks and structured workouts? Work with a No Limits Endurance coach and get a plan that’s tailored to your goals—and the support to execute it.