How to set up your Training Zones in Final Surge

Karen Parnell November 30, 2021

How to set up your Training Zones in Final Surge

We have many training plans in the Final Surge platform such as triathlon, running, duathlon, aquabike, swimming, cycling and more. Before you start the plan it´s important to set you training zones, so the plan is configured to your specific ability. Setting your zones will ensure you get the most from your training.

Setting your Threshold Run Heart Rate and Pace in FinalSurge

It’s important that your threshold run pace is set correctly in FinalSurge, as the target run paces in all training sessions are calculated from this value. To set your threshold pace correctly, follow the steps listed below, and as shown in the video:

Enter the time from a recent run test into our run pace calculator.
Click the “training” tab and make a note of the “threshold” pace (in mins per km)
In FinalSurge, go to workouts -> HR / power / pace zones
If you are setting your threshold pace for the first time, click “zone type -> pace zone”, and “activity type -> run” under “add new activity zone”
Enter your threshold pace from the pace calculator
Select “80/20 Run Pace” under “Auto Calculate Zones”
Don’t select anything in the “race distance” box that appears, and don’t enter a time into the hours / minutes / seconds box.
Click “apply” next to the blank hours / minutes / seconds” box
The zone ranges should then calculate & populate automatically. Click “Save Zone”

(Note: if you’re updating your run pace zones rather than setting them for the first time, click the edit (pencil) button on the “RUN” box and follow the steps above)

How To Find Your Running Threshold & Race Pace

Global Triathlon Network have created this handy video guide on how to do an easy 30 minute running test to determine your running threshold heart rate and pace:

Setting your FTP (Functional Threshold Power) in FinalSurge

If you’re training with power (which is highly recommended), either via a power meter, smart turbo, or Zwift’s zPower (or similar), complete the following steps once you’ve completed your FTP test as scheduled in your training plan:

Calculate your FTP by taking 95% of the average 20-minute power from your FTP test. Details are here in another blog post.

In FinalSurge, go to workouts -> HR / power / pace zones
If you’re setting your FTP for the first time, click “zone type -> power zone (watts)”, and “activity type -> bike” under “add new activity zone”
Enter your FTP
Select “Andy Coggan” under “Auto Calculate Zones” and click “apply”
The zone ranges should then calculate & populate automatically. Click “Save Zone”
(n.b. if you’re updating your FTP rather than setting them for the first time, click the edit (pencil) button on the “BIKE” box and follow the steps above)

Setting your FTHR (Functional Threshold Heart Rate) in FinalSurge

If you’re training with heart rate (either instead of, or as well as power), complete the following steps once you’ve completed your FTP test as scheduled in your training plan:

Take your average heart rate for the 20-minute FTP test (this is your FTHr)
In FinalSurge, go to workouts -> HR / power / pace zones
If you’re setting your FTHr for the first time, click “zone type -> heart rate zone (bpm)”, and “activity type -> bike” under “add new activity zone”
Enter your FTHr in the “threshold” box
Select “Joe Friel” under “Auto Calculate Zones” and click “apply”
The zone ranges should then calculate & populate automatically. Click “Save Zone”

(Note: if you’re updating your FTHr rather than setting them for the first time, click the edit (pencil) button on the “BIKE” box and follow the steps above)

As an athlete you should also take advantage of the training notes/comments and pain and injury report features. These are a great record for you and your coach.

Now you have set up your zones your are good to go training!

You can find more tips and advice on the Final Surge Athlete Help area.

Would you like a free training plan? Claim your free plan or e-book.

Would you like to talk about your training? Get in touch here.

Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, NASM Personal Trainer and Sports Technology Writer.

Here are some extra helpful links:

Frequently Asked Questions (FAQ) - FinalSurge Setup and Features

1. What is FinalSurge?

FinalSurge is a comprehensive training platform designed for athletes, coaches, and fitness enthusiasts. It offers tools for planning, tracking, and analysing workouts, as well as communication features for coaches and athletes.

2. How do I create a FinalSurge account?

To create a FinalSurge account, follow these steps:

Go to the FinalSurge website (www.finalsurge.com).
Click on the "Sign Up" button.
Provide your personal information, such as name, email, and password.
Choose your role (athlete, coach, or fitness enthusiast).
Complete the registration process.

3. Is there a cost associated with using FinalSurge?

FinalSurge offers both free and premium subscription options. The free basic account provides a lot of premium features found on other Apps, while the premium subscription offers additional advanced tools.

4. How can I set up a training plan on FinalSurge?

To set up a training plan on FinalSurge, follow these steps:

Log in to your FinalSurge account.
Navigate to the "Training Plans" section.
Browse or search for a suitable training plan and add it to your calendar.
Customize the plan to suit your specific needs by adjusting workouts, duration, and intensity levels.

5. Can I invite a coach or training partner to collaborate on my training plan in FinalSurge?

Yes, you can invite a coach or training partner to collaborate on your training plan. They can provide guidance, adjust, and monitor your progress through the platform.

6. How can I track my workouts and upload data on FinalSurge?

You can track workouts in various ways, including manual entry, syncing with compatible devices (e.g., Garmin, Coros, Polar, Fitbit), or using the FinalSurge mobile app. To upload data, follow the instructions provided for your specific device or app.

7. Can I analyse my training data and performance metrics on FinalSurge?

Yes, FinalSurge offers robust analytics tools to help you track and analyse various performance metrics like distance, pace, heart rate, and more. You can view charts, graphs, and reports to gain insights into your progress.

8. How do I set up notifications and alerts for my workouts on FinalSurge?

To set up notifications and alerts, go to your account settings and configure your preferences. You can receive notifications via email, mobile app, or even integrate with third-party apps like Strava.

9. What should I do if I forget my FinalSurge password?

If you forget your password, click on the "Forgot Password" link on the login page. Follow the prompts to reset your password using the email associated with your FinalSurge account.

For more Final Surge FAQs go to the Final Surge website.

#swimmingtrainingplan #cyclingtrainingplan #runningtrainingplan #swimming #cycling #running #finalsurge

Back