This article covers all the metrics in TrainingPeaks and how they are calculated. Metric Explanation Calculation TSS - Training Stress Score A composite score estimating the training load of a workout based on intensity and duration. TSS = (Duration (s) x NP x IF) / (FTP x 3600) x 100 IF - Intensity Factor A measure of workout intensity relative to your Functional Threshold (FTP/CP/LT). IF = NP / FTP NP - Normalized Power An adjusted power value that accounts for variability in effort, better reflecting physiological cost than average power. Calculated by smoothing power with a 30s rolling average, raising to the 4th power, averaging, then taking the 4th root. EF - Efficiency Factor The ratio of Normalized Power (or Pace) to Heart Rate; used to track aerobic efficiency. EF = NP (or Normalized Graded Pace) / Average HR VI - Variability Index A measure of pacing smoothness: NP divided by average power. Values >1.05 suggest inconsistent pacing. VI = NP / Average Power CTL - Chronic Training Load The rolling average of daily TSS over ~42 days, representing long-term fitness. CTL = exponentially weighted average of daily TSS over 42 days ATL - Acute Training Load The rolling average of daily TSS over ~7 days, representing short-term fatigue. ATL = exponentially weighted average of daily TSS over 7 days TSB - Training Stress Balance The difference between CTL and ATL; positive values suggest freshness, negative values indicate fatigue. TSB = CTL - ATL Pw:Hr - Power-to-Heart Rate Decoupling The percentage drift between power (or pace) and heart rate over steady-state efforts; indicates aerobic durability. Pw:Hr = (Power:HR ratio in 2nd half / ratio in 1st half - 1) x 100 w'bal - Work Capacity Balance Tracks remaining anaerobic work capacity during an effort, based on critical power modeling. Calculated using critical power model: W'bal = W' - ∑ (work above CP - recovery below CP) rTSS - Running TSS Running-specific TSS based on pace, heart rate, or power, accounting for intensity and duration. rTSS = (Duration x IF2 x 100) / (Reference pace/power threshold) sTSS - Swim TSS Swimming-specific TSS, often derived from pace and threshold pace. sTSS = (Duration √ó IF2 x 100) / (Threshold swim pace) FTP - Functional Threshold Power The highest average power an athlete can sustain for ~1 hour; used to scale power zones. Estimated via 60-min test, or commonly 95% of 20-min best effort. LTHR - Lactate Threshold Heart Rate The highest heart rate an athlete can sustain for ~1 hour; used to set HR training zones. Determined from race data or field testing (e.g., 30-60 min TT).

Your RPE stands for Rate of Perceived Exertion and refers to how you feel during a training effort. This is judged on a scale from 1-10 (1 = very easy, 10 = maximum). The below table provides an overview of the RPE scale to help you judge your own training. The table below is an RPE scale that can be applied to all sports (cycling, running and swimming). If you are unsure how hard a workout should feel then refer to this table. If you are finding the workouts feel easy when they should feel hard, you will likely need to update your threshold and training zones. Training Zone RPE Rate (/10) RPE Description Zone 1: Recovery ​< 2 This should almost feel like walking. Nasal breathing should be easy along with maintaining conversation. Zone 2: Endurance 3-4 You can ride anywhere in zone 2 for aerobic endurance rides. This should feel like your ‘all-day’ pace and breathing rate should be under control. Plus, you will find you can maintain a conversation at this intensity. Zone 3: Tempo 6-7 Training at this intensity should not feel to taxing. However, as the workout duration increase it will become more fatiguing. Conversation is still possible, but you will notice you are taking more breaths between words. Zone 4: Threshold 7-8 Threshold efforts are where your longer time trial pace sits (40km or 25miles). You will feel a continues suffering during these intervals so conversation would be very hard as your depth of breathing will increase also. Zone 5: VO2max 8-9 ​Breathing will begin to feel quite heavy during the intervals. You will notice towards the end a lot of lactic acid has built up in the body. Conversation would be very difficult to hold at this intensity. Zone 6: Anaerobic 9-10 At this intensity conversation is not possible. You will experience very heavy breathing rate, and may even find your lungs burn slightly. If you want further help please contact BCA with the provided below. Email: info@breakawaycoachingandanalytics.com

Under/over intervals are quite popular among cyclists—but what exactly are they, and what value do they offer for your performance? What is the benefit of doing under/overs? When you go above your threshold, your body produces a lot of metabolic waste products (e.g. hydrogen ions). When you return to riding below your threshold, your body works to clear this waste and shuttle lactate to be reused as energy. As you complete these intervals over time, you’ll notice that you recover more quickly after going above your threshold. How far above and below my threshold should I go? There is a grey zone roughly 5% above and below your threshold where your body transitions from heavy to severe exercise intensities. Therefore, you must make sure you go clearly above and below this grey zone. That’s why these intervals are often planned at around Zone 3 (for the “under”) and approximately 110% of FTP (Zone 5 for the “over”). How should I move from Zone 3 to Zone 5? When accelerating, alternate between seated and standing efforts. Seated accelerations place additional stress on the knees, which can be beneficial for strengthening these areas, but may also increase the risk of injury if too much stress is applied. How long should each under and over section be? It can take between 1–3 minutes for the body to fully adapt to the intensity of exercise. Therefore, if the intervals are shorter than 60 seconds, it’s possible you’re not getting the full benefit from the session. You would likely be riding in heart rate Zone 4 for much of the under/over intervals. Are these better than normal threshold intervals? Not necessarily. Under/over intervals stress your body in a different way and produce different adaptations. But this doesn’t mean they’re better or worse overall. For example, if you want to improve your ability to sustain threshold intensity for longer durations, both steady threshold intervals and under/over workouts can be helpful. If you have any questions, please don’t hesitate to email me.  Email: info@breakaway-coaching.com

There can be a lot more to hill repeats than just running or cycling up and down a hill. Lets anwser some frequency askded questions. What Are Hill Repeats? Hill repeats are short to medium-length efforts performed uphill, typically repeated several times with easy recovery (the downhill) in between. They can last anywhere from 30 seconds to 5 minutes, depending on your training goals. For runners, they’re done on a steady gradient road or trail; for cyclists, on a climb that allows seated or standing efforts with consistent gearing. These sessions are not only about leg strength — they target aerobic and anaerobic capacity and neuromuscular coordination. What Are the Benefits of Hill Repeats? Hill training is often referred to as “strength training in disguise.” Here’s why: Muscular Strength and Endurance: Climbing forces you to recruit more muscle fibres with every stride or pedal stroke. Improved Running Economy / Pedalling Efficiency: You develop better mechanics and force production at slower speeds or lower cadences. VO₂max and Anaerobic Power: Short, hard hill reps push your heart rate and oxygen uptake quickly, building cardiovascular fitness. For cyclists, hill repeats also improve your power-to-weight ratio, especially helpful for climbing stages or surges in group rides. How Long Should a Hill Repeat Be? The length depends on your goal: Type Duration Focus Short Repeats 30–60 sec Anaerobic power, speed, form Long Repeats 2–5 min Strength, aerobic power Shorter reps = higher intensity and powerLonger reps = more aerobic, fatigue resistance under load What Gradient Should I Use? Ideally, pick a hill with a moderate, consistent gradient: Runners: 4–8% works well — steep enough to challenge, but not so steep that form breaks down Cyclists: 5–7% allows for either seated or standing climbing and good control of power output Avoid technical descents or uneven surfaces (unless you are a trail runner) — especially for hard running efforts where downhill injuries can occur. How Much Recovery Should I Take Between Repeats? For most hill sessions, full or near-full recovery is recommended so you can maintain good form and high effort: Short hills: 1–2 minutes walking or easy jogging (or downhill coasting for cyclists) Longer hills: 2–4 minutes of easy aerobic recovery This ensures each repeat is high quality. If the focus is aerobic endurance, you can shorten recovery — but for strength and power, more rest gives better adaptation. How Often Should I Do Hill Repeats? Hill repeats are demanding — both musculoskeletally and metabolically — so 1 session every 7–14 days is usually enough, depending on your training phase. They’re best used in: Base phase: to build foundational strength Pre-season/pre-race blocks: to sharpen climbing ability As race-specific prep: for hilly courses or off-road terrain Can Beginners Do Hill Repeats? Absolutely — but volume and intensity need to be adjusted. For runners, start with 4 x 30 seconds and focus on relaxed form, not all-out effort. For cyclists, start with 3–4 x 2-minute climbs at moderate intensity and build week by week. The emphasis for beginners should be on technique, posture, and pacing — not max power or heart rate. Examples of Hill Repeat Workouts Runners: Short Hill Repeats : 8 x 30 sec @ 95% effort, walk/jog back down Medium Repeats : 6 x 2 min uphill, easy jog down Hill Tempo + Repeats : 15 min steady uphill run + 4 x 45 sec fast strides uphill Cyclists: Strength Repeats : 5 x 3 min @ 70–80 RPM in a big gear, seated, 3 min spin down Power Repeats : 8 x 45 sec standing hard uphill @ >100% FTP, 2 min easy spin Tempo Climb Blocks : 2 x 8 min @ tempo effort climbing, 4 min recovery Each of these sessions targets slightly different adaptations — from max force to sustainable climbing strength. Are Downhill Repeats Worth Doing? For runners, the downhill segment can provide eccentric loading that strengthens tendons and joints — but it’s also where most impact-related injuries occur. If you're not experienced or haven't built up the mileage, avoid fast downhill repeats. Cyclists generally use the descent for recovery. However, practicing descending skills (e.g., cornering, braking) during easier sessions is highly valuable — especially for those racing, but be careful. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Tempo workouts often sit in a misunderstood space between easy endurance work and hard threshold sessions. But in reality, this "moderate-intensity" zone is one of the most powerful tools for building sustainable fitness, particularly in endurance sports like running and cycling. What is Tempo Training? Tempo training is steady, moderate-intensity work performed above Zone 2 but below threshold (Zone 4). In this zone, your body shifts from mainly using fat as a fuel source to relying more heavily on carbohydrates, but without triggering a rapid accumulation of lactate. It’s often described as “strong but controlled” or “just uncomfortable enough to notice.” You can’t quite chat easily, but you’re not gasping for breath either. It’s the type of effort you could sustain for 60 to 90 minutes. Why Is Tempo Training Useful? Tempo training targets a crucial area of physiology that often gets neglected. By training in this zone, you: Build muscular and metabolic endurance at a pace closer to race intensity Improve carbohydrate metabolism efficiency Delay the onset of fatigue by improving your body’s ability to buffer lactate Teach your mind and body how to handle discomfort without tipping over the edge For both runners and cyclists, tempo efforts translate directly to the kind of sustained power or pace needed during long races, hard group rides, or the back half of endurance events. What Does Tempo Feel Like? In both running and cycling, tempo effort should feel like a steady grind — you’re working, but not blowing up. You can maybe say a short sentence, but conversation becomes hard. You’re not accumulating massive fatigue rep by rep, but by the end of a 30–60 minute tempo block, your legs will know they’ve been working. If you use heart rate or power: Runners: ~80–88% of max HR, or 85–95% of functional threshold pace Cyclists: ~76–90% of FTP (Functional Threshold Power), often called “Sweet Spot” when slightly higher How Long Should Tempo Sessions Be? The beauty of tempo training is that it’s sustainable — so you can stretch the duration without needing huge recovery. A typical tempo session lasts between 30 and 90 minutes of total work, broken into blocks or done continuously. Runners might do 2 x 20 minutes at tempo with a short jog between Cyclists might do 3 x 15 minutes at tempo with light spinning in between As your fitness progresses, those intervals can be extended or stitched together into longer steady blocks — even integrated into long runs or rides. How Is Tempo Training Different from Threshold Work? This is a key distinction. While threshold training (Zone 4) hovers right around your lactate turn point (LT2), tempo training deliberately stays just below it. You’re not trying to flood the system with lactate and suffer — you’re trying to build aerobic strength at an intensity that teaches you control, rhythm, and metabolic efficiency. Threshold efforts are typically shorter, more intense, and require more recovery. Tempo efforts are longer, more aerobic, and can be repeated more frequently within a training week. Should Everyone Do Tempo Training? Almost everyone training for endurance events — from a 10K to a gran fondo or marathon — can benefit from tempo work. It’s especially valuable for: Time-crunched athletes: You get a high return without full-throttle effort Base-building phases: Bridges the gap between Zone 2 and harder intervals Athletes struggling with pacing: Tempo teaches effort regulation and mental control However, if you’re in a polarized training model (emphasizing lots of easy work and very hard intervals), your coach may limit tempo work strategically. It’s not that tempo is bad — it’s that it must be balanced properly in the broader training plan. Examples of Tempo Workouts For Runners: 2 x 20 minutes @ Tempo (Z3) with 4 minutes jog recovery 10 km steady run @ Tempo effort (just slower than half marathon pace) Long run with final 30 minutes @ Tempo For Cyclists: 3 x 15 minutes @ 85–90% FTP with 5 minutes recovery 60-minute ride with middle 30 minutes at Tempo Sweet Spot workout: 3 x 12 minutes @ 88–94% FTP These sessions are great on their own or in combination with high-cadence drills, big gear work, or fast finish blocks. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

One of the simplest but most effective run variations you can add to your training is the Finish Fast Workout. It’s a great way to build both the physical and mental strength needed to finish races. But how exactly do they work? And when should you use them? What Is a Finish Fast Workout? A Finish Fast workout is exactly what it sounds like: a run that starts easy and finishes fast. The majority of the session is run at an aerobic pace (easy or conversational effort), with the final portion — usually 10–20 minutes — run at a much faster pace, typically around threshold/race pace. It’s not an all-out sprint at the end — it’s a controlled but challenging pickup, executed when you're already a little fatigued. This format makes it ideal for mimicking race-day conditions without the recovery demands of a full hard session. What Are the Benefits of Finish Fast Workouts? Finish Fast runs train your body to produce high-quality effort under fatigue — something that nearly every runner struggles with in the later stages of a race. By finishing strong, you teach your body to: Clear lactate more efficiently Recruit fast-twitch muscle fibres when glycogen is low Sustain good form and pace despite rising fatigue Over time, you’ll learn how to "change gears" and unlock another level even when your legs are tired. How Do Finish Fast Workouts Differ from Negative Splits? It’s a subtle but important distinction. Negative Split Runs progress gradually throughout — each section of the run is slightly faster than the last, requiring careful pacing and control from the start. Finish Fast Runs , on the other hand, are more binary. You cruise through the majority of the run at a steady easy pace, then shift gears and push hard in the final block. There’s no gradual build-up — it’s a strong finish after an extended warm-up. When Should I Include Finish Fast Workouts? Finish Fast runs work well throughout most phases of training, but they’re particularly useful in the build-up to race day , or during base training when you want to add quality without overloading intensity. They can be slotted into your week as your long run, mid-week aerobic run, or even as a standalone tempo-lite session. What Pace Should the Final Segment Be? The intensity of the final fast block depends on your fitness and goals, but a good rule of thumb is: First section : Easy aerobic pace (Zone 2) Final 10–20 minutes : Depends, can be at race pace or Threshold (Zone 4), depending on how long the run is. You should finish feeling strong and in control — not completely wiped out. If you're struggling to hold pace with decent form, you're going too hard. Remember, the goal is quality under fatigue, not collapse at the finish line. Can Beginner Runners Do Finish Fast Workouts? Yes — but they should be adapted appropriately. For newer runners, even a final 5–10 minutes at a steady pace (e.g., marathon pace) can provide the desired stimulus. It’s more about learning how to shift gears than hitting elite speeds. As fitness improves, the duration and intensity of the fast finish can be gradually increased. Example Finish Fast Session A classic format looks like this: 60-minute run: First 45 minutes at an easy aerobic pace Final 15 minutes at threshold pace or half marathon pace 5–10 minutes easy cool-down if needed This simple structure provides a huge return on investment, particularly for runners preparing for distance events. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Negative Split runs are often underused and can be a great way to improve your ability to pace a race. What is a Negative Split? A negative split simply means running the second half of a run or race faster than the first half. In training, negative split workouts deliberately start at an easy or steady effort, then gradually increase pace — often finishing at or near race pace. This isn’t about sprinting the final kilometre — it’s about building control, discipline, and the ability to finish strong. Why Should I Run Negative Splits? Running negative splits helps you develop pacing awareness, build fatigue resistance, and improve your physical ability to push when tired. Physiologically, they teach your body to clear lactate efficiently and recruit fast-twitch muscle fibres under aerobic fatigue — an essential skill for racing. How Do Negative Split Workouts Differ From Finish Fast Runs? While they sound similar, they’re not quite the same. Finish fast runs typically involve a aerobic (zone 2) run with a fast final segment, often the last 10–15 minutes. The earlier pacing doesn’t change much — the hard effort is only at the end. Negative split workouts, on the other hand, increase pace progressively throughout the run. For example, a runner may break the run into thirds, with each third run slightly faster than the last. What Are the Benefits of Negative Split Training? They enhance running economy at faster paces, promote better fuel usage (fat oxidation early, glycogen later), and increase lactate tolerance. They also help reduce pacing errors, which are one of the most common reasons runners underperform in races. Practising negative splits in training teaches you how to hold back early and run strong late. How Often Should I Include Negative Split Workouts? These workouts can be included every 2–3 weeks, depending on your phase of training. They’re ideal during the base and build phases of a half marathon or marathon plan, but they also work well as sharpening workouts closer to race day. You can also use them during long runs or mid-week steady runs. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Whether you are training for a 5k or a marathon, long runs are an esstinal part of the training plan. There is what you should know before getting started. What are the benefits of the long run? The long run is one of the most physiologically impactful workouts a distance runner can do. It increases mitochondrial density and capillarization, improving your muscles’ ability to use oxygen efficiently. It also enhances your ability to store and conserve glycogen, improves fat metabolism, and strengthens your musculoskeletal system — all of which are critical for endurance performance. Do I need to fuel during a long run, and how should I fuel? Yes. For workouts longer than 90 minutes, it’s important to fuel during the session to maintain energy levels and prevent glycogen depletion. The general recommendation is to consume 30–60 grams of carbohydrate per hour. The long run is also an ideal opportunity to practice fueling strategies in a similar way to how you’ll fuel during your event. This helps you test both the timing and type of fuel you plan to use. Additionally, make sure to hydrate with water or an electrolyte drink — especially in warm conditions. What pace should I run my long runs at? For most long runs, aim to run at an easy aerobic pace — Zone 2, which is typically 70–83% of your threshold. For optimal endurance development, it’s often best to stay in the middle of that zone (around 76–77%). Is there anything I should look out for? Use both pace and heart rate to monitor your long runs. Over time, heart rate may drift upward even if your pace stays the same — a sign that your internal effort is increasing. In the latter stages of the run, consider prioritizing heart rate to avoid overexertion. How should I pace a long run? Long runs should be paced at a comfortable, conversational effort (Zone 2). You should be able to speak in full sentences throughout most of the run. The goal isn’t speed, but time on your feet and consistent aerobic output. If your long run includes specific pace segments (such as race pace work), these should be placed toward the end of the run, with the remainder kept at your easy pace. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Runners are often told to complete strides — but what exactly are strides, what’s the best way to perform them, and what are the benefits? What are Strides? Strides (also called striders, pickups, or accelerations) are short bouts of controlled, fast running, typically lasting 15–30 seconds or covering 80–150 meters. They are not sprints — the goal is relaxed, fluid, and biomechanically efficient running at about 90–95% of your maximum effort, not all-out. How do I know what 90–95% of my maximum effort feels like? Imagine sprinting at full speed — you’d likely lose control of your footing and become quite inefficient. To find your 90–95% effort, simply back off slightly from that top-end speed, just before your form begins to break down. That’s roughly the pace at which you should perform your strides. What’s the best way to perform strides? Strides are beneficial for runners of all levels, but they’re typically best done at the end of a shorter endurance workout — not at the beginning, when you're not properly warmed up. Depending on your ability (the more advanced you are, the longer the rep can be), strides usually last between 10 and 30 seconds. Any longer than 30 seconds, and you start to lose the intended benefit. Why should I do strides? Strides improve the recruitment of fast-twitch muscle fibers and enhance neuromuscular coordination. This helps runners engage more motor units efficiently at race pace. Done regularly, strides refine biomechanics and lead to better running economy — which is especially important for distance runners. If you have any questions, please don't hesiste to email. Email: info@breakaway-coaching.com

This article goes through how to set-up your run training zones based off your THP (Threshold Pace) and THR (Threshold Heart Rate). Threshold Pace Test First you will need to complete an Threshold Pace test, which is a 30 minute paced max effort. The Threshold Pace test take less than an hour, the protocol used in the BCA training plans is below. Warm up: Part 1 - 4 min @ 1-5 RPE Warm Up: Part 2 - 3 min @ 5-7 RPE: Use this part of the warm up to increase your pace and get closer to your estimated 30 minute maximum pace. Main Set: 30 Minute Test Interval - 30 min @ 8-10 RPE Cool Down 5 min @ 1-5 RPE Threshold Pace Zones Your Threshold Pace is your average pace from the 30 minutes. For example, if your average pace was 4:31 min/km, your Threshold pace is 4:31 min/km. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for pace. Within Breakaway training plans you receive an excel document (within the link to the resources) which you can use to calculate your Threshold Pace and zones based of the below. Zone Name High (%) High (%) 1 Recovery 70 > 2 Endurance 83 70 3 Tempo 90 83 4 Threshold 105 90 5 VO2max < 105 Table 1: Running Pace Zones Threshold Heart Rate is your average heart rate from the 30 minutes. For example, if your average heart rate was 181 bpm, your Threshold Heart Rate is 181 bpm. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for heart rate. Within Breakaway training plans you receive an excel document (within the link to the training guides) which you can use to calculate your THR and zones based of the below. Zone Name High (%) Low (%) 1 Recovery < 80 2 Endurance 80 88 3 Tempo 88 94 4 Threshold 94 105 5 VO2max 105 > Table 2: Running Heart Rate Zones Setting up Zones Once you know your Thresholds (THP/THR) go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate' appear and under this click the drop down menu in 'Add Activity', click run, then click add on the right. Once you have done this you will see the below appear. Next, simply input your threshold (you do not need to fill in your Resting Heart Rate or Max Heart Rate) then click 'Add Zone' then fill in your training zones based of the tables above or the Breakaway excel spreadsheet provided in training plans. When you have finished filling in your heart rate zones you can follow the same method for pace. Once you have finished both click 'Save and Close' in the bottom right. If you have any questions please let Breakaway know. Email: info@breakaway-coaching.com