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Setting Heart Rate Zones

*The heart rate zones on your device will need to be adjusted separately.


Determine your lactate threshold heart rate (LTHR).

Using historical data; Take your average HR from the last 20min of a 10km or half marathon. Ideally within the last 6 months.

Doing a test: Warm up and then run for 30 minutes all-out best effort. Your LTHR is your average HR for the last 20 minutes. This is best done early in the ‘base’ period and then every 4 to 6 weeks thereafter.


Input your threshold value into your TrainingPeaks account using “Joe Friel for Running”. For triathletes, it is important to set your threshold for both the bike and run as your zones for each will be slightly different. When you upload your workout, TrainingPeaks will automatically use the zones for that sport.

Note. Your max & resting HR isn’t important for this calculation, so a best guess is fine.

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