CYCLING & RUNNING
At TRIQ, we base our training zones on the latest scientific research to provide athletes with more accurate and personalized guidance. Unlike most providers that rely on a single reference point, our training zones for cycling and running are defined using two physiological thresholds:
The upper threshold lies in the middle of TRIQ’s cycling and running Threshold Zone, while the lower threshold marks the transition between the Aerobic and Tempo Zones for cycling and running.
By using both thresholds, we improve the accuracy and personalization of training zone definitions , especially for lower-intensity sessions.
The cycling and running zones are defined by 6 Zones while the recovery zone for interval workouts is Z0
For detailed visuals on zone distribution and thresholds in cycling and running, see the illustrations below:
Cycling
Running
SWIMMING
Swimming follows a slightly different approach. Currently, we rely on a single reference point: the upper threshold, also known as Critical Swim Pace (CSP).
This is because a reliable method to determine the lower threshold in swimming hasn't been established yet. We define 4 training zones for swimming, as further subdivisions do not provide meaningful benefits in practice. The upper threshold lies in the center of our Fast Zone (corresponding to the Threshold Zone for cycling and running).
Descriptive Guidance
Tracking swim intensity via heart-rate or pace by using smartwatches, is often challenging, TRIQ therefore provides additionally descriptive guidance next to the classical numeric guidance. You can select this in the Athlete Hub > Plan Configuration > Units of Measurement
We encourage swimmers to develop internal awareness—listening to their body and sensing effort—to guide their training effectively.
For swimming zone definitions, see our illustrations below:
