WHO THIS IS FOR
IS THIS YOU?
The rider setting up TrainingPeaks for the first time
You have created an account and the dashboard is overwhelming — you want a clear walkthrough.
The rider switching from Strava to structured training
You want to move beyond ride logging into periodised training and need to know how TrainingPeaks fits.
THE ROADMAN VIEW
The Roadman view
TrainingPeaks is the gold standard for structured training, but it is also the most intimidating platform for a newcomer. The dashboard is dense, the terminology is opaque (CTL, ATL, TSB, IF, NP, TSS), and the free tier feels limited compared to the premium features constantly advertised at you.
Start simple. Connect your device, set your zones, and use the calendar to log rides. Ignore every metric except TSS for the first month. Once you understand training stress, the rest of the dashboard starts to make sense. Do not try to learn everything on day one.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr Andrew CogganCo-developer of Training Stress Score (TSS) and the power-based training framework
The Performance Management Chart is built on the impulse-response model of training adaptation. Chronic Training Load (CTL) represents fitness, Acute Training Load (ATL) represents fatigue, and the difference (Training Stress Balance, TSB) estimates form. The model requires accurate threshold values and consistent data to produce meaningful outputs — garbage in, garbage out.
PRACTICAL APPLICATION
DO THIS WEEK
Connect your data source
Go to Settings > Connected Apps and link your Garmin Connect, Wahoo, or Strava account. Enable auto-sync so rides upload automatically. If you use multiple devices (outdoor head unit plus indoor trainer), connect both sources to capture all sessions.
Set your training zones
Go to Settings > Zones and enter your threshold values. For power zones, enter your FTP. For heart rate zones, enter your lactate threshold heart rate (LTHR). If you do not know these values, do a 20-minute test and use 95% of your average power as FTP, or use your average heart rate from the final 20 minutes of a 30-minute all-out effort as LTHR.
Learn to read the calendar
The calendar shows planned workouts (if following a plan) and completed sessions. Green means completed as prescribed, yellow means partially completed, red means missed. The weekly TSS total at the bottom of each week is the single most useful number — it tells you how much training stress you accumulated.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKESetting zones based on estimated values rather than tested thresholds.
FIXInaccurate zones produce inaccurate training stress calculations, which make the entire Performance Management Chart unreliable. Test your FTP and LTHR before setting zones. Retest every 6-8 weeks.
MISTAKETrying to understand every metric immediately.
FIXStart with TSS (training stress per session) and weekly TSS (total load per week). Add CTL, ATL, and TSB once you have 6-8 weeks of data. The metrics only become meaningful with sufficient historical data.
MISTAKEPaying for Premium before you have used the free tier consistently.
FIXUse the free tier for one month. If you log every ride and actually look at the data, upgrade to Premium. If you forget to open the app, Premium will not fix that — the habit matters more than the features.
FAQ
FREQUENTLY ASKED QUESTIONS
Is TrainingPeaks free?
Do I need a power meter to use TrainingPeaks?
Can I use TrainingPeaks with Zwift?
What is the difference between TrainingPeaks and Strava?
Should I use TrainingPeaks or Intervals.icu?
How often should I update my zones in TrainingPeaks?
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