How to work together with your Arduua coach through Trainingpeak

This is a guide that describes how the runner and the coach work together through the Trainingpeaks app in the Arduua Skyrunning Online Coaching program.

The runner and the coach work together in the Trainingpeaks app which is specialised in endurance training. In the app the coach plans, follows up and analyses all your trainings.

To be able to run all your traings in real time, track them and analyse them we use your training watch and chest band as tools. To be able to get all this work you first need to synchronize your training watch to the Trainingpeaks account.

Login to startpage

Once you log in into Trainingpeaks.com, you are at your home training page.

On this page you can see your next main objectives or events (if you both have already planned your schedule of competitions), a detail of your planned training for today and tomorrow, as well as a summary of your fitness, fatigue and recovery state.

Trainingpeaks dtart page. Main objectives and events.

Check your training plan in the calendar

  • To check all your planned training sessions for the current week, click on the calendar tab. Here you will find all your scheduled workouts whether they are running, strength or mobility / flexibility sessions.
In Calendar you will find all your planned trainings.

Trainingpeaks colour codes

After completing each training the training will change color.

in the Calendar you can see all the trainings, the type of training, and if it is completed or not.

Green: When training is completed in the same time as it was planned.

Red: Whan the training has not been done.

Yellow/Orange: The training has been completed, but lasted for a very different time than the planned one, either by lengthening or shortening it.

Strength trainings

To check the details of a strength training, you must click on it from the calendar. Once inside the training, you will see all the details and the objectives about the session, and the methodology to do it.

The training can also contain attachments such as video or photos about the specific exercises of the session, so that you can execute the exercises with good technique and safety.

Here you can find the description of the training.
Training objectives and methodology.

What you need to do after a training

  • After a strength training you need to put mood (how you feel), comments and time spent.
  • The better info that you can give to your coach, the better and more individualized trainings the coach will be able to give you.

Feedback from your coach

  • Once your coach has reviewed your training (on Monday, Wednesday or Friday for all in coaching packages or on Friday for personal coaching package), he will give you feedback about your training and/or answer to your comments.
  • Communication is very fluid and it is important to get the most out of the training plan!

Running trainings

  • Once you clicked on the running training from your calendar, you can see a general view of it.
Running training general view.

Click on the blue bar training chart, and you will find the details about the planned training.

Running training, details.

Download the training to your training watch

  • On your training watch you just choose activity running or trail-running, and your watch will automatically find your training (if the watch is synchronised with the Trainingpeaks app).

You can also upload the planned training to your watch manually with this icon:

Different types of running trainings

  • Explain different types of trainings. Purpose with the trainings, and how to do them. What is easyrun? How easy should it be? Etc. Explain RPE type of training. Also try to explain pulse training, and how we will establish the runners pulse zones.

Running training will be of different types (continuous running, fartlecks, slopes, intervals, …) depending on the objectives to work (aerobic, anaerobic threshold, oxygen consumption, competition intensity, improvements in fat metabolism as fuel , running economy, technique,….).

The base and great challenge of a long-distance runner is to be able to run long distances with less energy cost, taking full advantage of fat oxidation as an energy source, which can be considered an almost unlimited reserve in the human body. To achieve this adaptation at the aerobic level as well as those that also interest us arround the anaerobic level to run faster at a high intensity, it is necessary to achieve an adequate balance in training between volume and intensity. At Arduua we train mainly with the measurement of heart rate as an intensity meter for each workout. When starting to work with a runner and as part of our welcome protocol, we performed a running test to establish their training zones according to the heart rate. In a 20-minute test we estimate the heart rate at which its functional anaerobic threshold is found. The anaerobic threshold would be the heart rate at which the athlete could complete a race of 40-50 minutes while maintaining its maximum intensity.

From this functional threshold we establish 5 work zones of the athlete with which we prescribe their training. Zones 1 and 2 mainly aerobic zones, and in which the athlete is able to obtain energy for running through the oxygen he breathes and the oxidation of fats as fuel, this would be the intensity for aerobic training such as easyruns. Zone 3 which is a zone called “tempo” in which we obtain the energy of a mixture of fuel from both fats and fast energy like the one provided by carbohydrates. Zone 4, whose upper limit is the anaerobic threshold and is therefore a subthreshold zone, of important intensity and with a contribution almost totally dependent on carbohydrates. And finally zone 5, above the threshold. This is already an anaerobic zone and therefore a very high intensity and limited in time for the athlete in which we work on aspects such as oxygen consumption with interval work of different types and short sprints, …

Another intensity way of measurement that we use on some occasions, like for example in short intervals training where heart rate has no time enough to show the real intensity reached during intervals or when the athlete does not have a chest pulse band or we have not yet tested their heart rate zones is the RPE scale (Perceived effort rate scale). In this way, intensity control is established by scale of RPE. It is a scale from 1 (very very light effort) to 10 (maximal intensity in a sprint of 30 meters). An easy running it will be like 4 or 5 in RPE scale.

  • Explain how the coach is controlling your training vis the watch. For example Run warm up 15. Go faster, slow down etc. Go your hardest 1 minute (speed up/slow down) etc. Explain how the watch tell you what to do. This is one of the greatest par of the training how we can do this.

(This option works just with Garmin when you upload the training to your sport watch as shown in the previous point 4.b)

  • Explain how the runner comment the training after the run.
    • Where and when do I find comments from coach.

Once coach review your training (on Monday, Wednesday or Friday for all in coaching packages or on Friday for personal coaching package) he will give you feedback about your training and/or answer to your comments. Communication is very fluid and it is important to get the most out of the training plan.

  • Stretch and mobility training:
    • Inside a training: where do I find instructions for the workout
  • What to do after a training: Edit time spent, put mood and comments. If you put better and more detailed info the coach will be able to do better and more individualized trainings for you.
  • Where and when do I find comments from coach.

Once coach review your training (on Monday, Wednesday or Friday for all in coaching packages or on Friday for personal coaching package) he will give you feedback about your training and/or answer to your comments. Communication is very fluid and it is important to get the most out of the training plan.

  • Weekly/Monthly planning of your trainings. Explain how you do it. What are you taking in consideration? What type of info will the client get from you about next week training?? When and where do the client get the info that you are finished?

Once the athlete has started their training and carried out the initial tests, a plan is established with a list of training contents based on the main aspects and weaknesses determined in the athlete’s tests and questionnaires and the characteristics of their target competitions. These competitions are classified from most important to least important in A, B or C.


– Competitions A: Main races where the athlete must get in a peak state of form and totally recovered to perform at the highest level.

– Competitions B: Competitions similar to the A in distance, desnivel and / or type of terrain, where athlete will test strategies, materials, rhythms,… that will intend to manage in competitions A.

– Competitions C: Competitions that will not modify our planning and we will integrate them into the training plan.

Each competition, depending on its characteristics (distance, desnivel, terrain, …) will require reaching a certain fitness and recovery state that allows the athlete to compete with the greatest confidence, security and performance.

Once the competitions are fixed in the calendar, the coach makes a schedule to achieve the ideal state of rest and fitness before each competition. This is nothing more than a roadmap that will have to be adapted every week and every month to achieve the proposed objectives for the athlete.

  • Weekly/Monthly analyse of your trainings. Explain how you do it. What are you checking? What type of info will the client get from you when you have done these analyse? When and where do the client get the info that you are finished?

Every week, coach review training´s athlete, give feedback of every workout and adapt or programme next weeks trainings. Coach analyse main aspects of every training (time spent in zones, intensity reached, recovery times between efforts, paces, normalized pace, cadences, elevations, training stress scores, VAM,…) to check if the goal of the session has been achieved.

At the end of each month during a meeting athlete-coach, have a review of the evolutions and aims of the month, and how to move on, goals and main aspects for next month.

During this monthly meeting. Main performance chart is explained to the athlete. In this way we can check the state of fitness and fatigue reached by the athlete in the end of every month.

  • Monthly/Quarterly long term follow ups. Explain how you do it. What are you taking in consideration? What type of info will the client get from you about the analyse? What type of info will the client get about next month of training? When and where do the client get the info that you are finished? Where/how do you talk about it (video meeting etc).


During the monthly meeting, parameters reached by the athlete are shown to the athlete, those such as the state of fitness achieved, fatigue, strength work, mobility, … as well as the following objectives to be achieved are set.


If there has been any competition, the performance is carefully analyzed and conclusions are drawn to see aspects to improve or content to contribute to the training plan.

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