The Complete Guide to Self-Coaching with TrainingPeaks: From Data Novice to Training Planner

TrainingPeaks (hereafter referred to as TP) is the training management platform of choice for many coaches and athletes, but you don’t necessarily need a coach to unlock its full potential. By mastering the correct usage methods, you can use TP to plan, execute, and analyze your training, becoming your own best coach.

Basic Setup: It All Starts with the Right Numbers

Setting Your Training Zones

The most important first step in self-coaching is establishing accurate training zones. TP uses the following primary zone systems:

Metric	Test Method	Description
FTP (Functional Threshold Power)	20-minute all-out test × 0.95	Baseline for cycling intensity
LTHR (Lactate Threshold Heart Rate)	Average heart rate from a 30-minute all-out test	Baseline for heart rate training
rFTPw (Running Functional Threshold Pace)	Pace from a 30-minute all-out run	Baseline for run training

Step-by-step instructions:

1. Go to “Settings” → “Zones” in your TP account
2. Select the “Power” tab and enter your FTP value
3. TP will automatically calculate the seven power zones
4. Set up your heart rate zones as a supplementary reference as well

Important reminder: Retest your FTP every 6-8 weeks to ensure your training zones keep pace with your progress. Outdated zones will lead to inaccurate training intensity.

Understanding TSS and Training Stress

TSS (Training Stress Score) is one of TP’s core metrics. It quantifies the stress each workout places on your body:

• TSS 50-60: Easy recovery ride, no fatigue the next day
• TSS 100-150: Moderate-intensity training, requires adequate recovery
• TSS 200-300: High intensity or long distance, requires 1-2 days of recovery
• TSS 300+: Extremely high stress, such as a long race or training camp

Weekly total TSS is a key metric for managing training load. Typical weekly TSS ranges for amateur cyclists:

• Beginners: 200-350
• Intermediate riders: 350-550
• Advanced riders: 550-800
• Serious amateur racers: 800+

Core Features: A Detailed Look at the PMC Chart

PMC (Performance Management Chart) is TP’s most powerful self-coaching tool. It visualizes your training status using three lines:

CTL (Chronic Training Load)

Represents your average daily TSS over the past 42 days, which can be understood as your “fitness level.” The higher your CTL, the better your underlying fitness.

• CTL rising = Fitness improving
• CTL falling = Fitness declining (or you are in a taper/rest period)
• Ideal rate of increase: 3-7 CTL points per week; increasing too quickly risks injury or overtraining

ATL (Acute Training Load)

Represents your average daily TSS over the past 7 days, which can be understood as your “fatigue level.”

• ATL significantly higher than CTL = You are under high training stress
• ATL close to or below CTL = You are recovering or tapering

TSB (Training Stress Balance)

TSB = CTL - ATL, representing your “form” or “readiness.”

• Negative TSB: You are accumulating fatigue (normal during a training block)
• Positive TSB: You have recovered and your body is in a fresh state
• Ideal TSB on race day: +10 to +25
• TSB too high (above +30): You may be resting too much, and fitness begins to decline

How to Use the PMC to Plan Training

Base phase: CTL rises steadily, TSB maintained between -10 and -30
Build phase: CTL continues to rise, TSB may drop to -20 to -40
Taper/peak phase: Maintain CTL, allow TSB to recover to +10 to +25
Recovery/transition phase: Allow CTL to drop slightly, TSB returns to around 0

Building and Executing Training Plans

Using the Training Plan Library

TP offers a rich selection of pre-built training plans, ideal for self-coached cyclists:

1. Go to the “Training Plans” marketplace
2. Filter based on your goals (road racing, hill climbs, long-distance challenges)
3. Choose a plan that fits your level and available time
4. Apply the plan to your calendar

Creating Your Own Workouts

If you want to build from scratch, TP’s “Structured Workout” feature allows you to:

• Set target power, heart rate, and duration for each segment
• Create template workouts for repeated use
• Export to your bike computer (Garmin, Wahoo, etc.) for automatic guidance

Common self-coaching workout examples:

Tuesday: VO2max Intervals

Warm-up: 15 minutes progressive (Z1→Z2)
Main set: 5×4 minutes @ 106-120% FTP, 3 minutes rest
Cool-down: 10 minutes Z1
Target TSS: approximately 80-90

Thursday: Sweet Spot

Warm-up: 15 minutes progressive
Main set: 3×15 minutes @ 88-93% FTP, 5 minutes rest
Cool-down: 10 minutes Z1
Target TSS: approximately 85-95

Saturday: Long Endurance Ride

Continuous riding for 3-4 hours
Intensity: primarily Z2 (56-75% FTP)
May include 2-3 blocks of 10 minutes at Tempo (76-87% FTP)
Target TSS: 150-220

Post-Workout Analysis: Learning from the Data

After each workout, spend 5-10 minutes analyzing your data in TP. Focus on the following:

Planned vs. Actual

TP shows you a comparison between your Planned workout and the Completed workout. Pay attention to:

• Is the IF (Intensity Factor) within the target range?
• Is interval power consistent, or does it start high and fade in later reps?
• Is the difference between actual and planned TSS within 10%?

Trend Tracking

Periodically (every 2-4 weeks), review the following trends:

• Has FTP improved (you can use TP’s automatic detection feature)
• Does weekly TSS match the planned progression curve
• Are there signs of overtraining (persistent fatigue, TSB consistently below -30)

Advanced Techniques

WKO5 Integration

If you want deeper analysis, WKO5 (TrainingPeaks’ desktop analysis software) offers:

• Power Duration Curve: Identify your strengths and weaknesses
• iLevels Personalized Training Zones: More precise than the traditional seven zones
• Long-term trend analysis: Track your progression over multiple years

Automated Alerts

Set up TP’s notification features to alert you when the following situations occur:

• CTL is increasing too quickly (more than 7 points per week)
• TSB drops into the danger zone (below -40)
• Multiple consecutive days without logged training

Self-Coaching Mindset Advice

Finally, when using TP for self-coaching, keep a few principles in mind:

1. Data is a tool, not a shackle: If your body doesn’t feel right one day, don’t force yourself to hit the numbers on the workout plan
2. Consistency beats sporadic bursts: Training steadily 5 days a week beats cramming a week of hard training followed by two weeks off
3. Review and adjust regularly: Do a comprehensive PMC review at least once a month, and revise your plan when necessary
4. Record honestly: Include sleep quality, stress levels, and subjective fatigue—these “soft data” are just as important as power numbers

TrainingPeaks gives you coach-level tools, but whether you can use them well depends on whether you’re willing to treat every piece of data as seriously as a coach would.

Related Reading

• Training Diary: A Complete Guide to TrainingPeaks and Intervals.icu
• The Complete Guide to Power Training: Systematic Progression from FTP Testing to Interval Training Methods
• Training Peaks Fully Explained: TSS, ATL, CTL, and Race Preparation Adjustments
• Power Meter Training for Beginners: A Complete Guide to FTP Testing and Five-Zone Workout Design