Each athlete on EndoGusto has their own set of training zones for running, cycling, and swimming. You change an athlete's zones by updating the values the zones are built from, such as LTHR, FTP, resting heart rate, a VDOT score, or CSS, and, for percentage-based methods, by adjusting the percentage that defines each zone. Every zone recalculates as you type, so you see the exact heart rate, pace, or power range before you save.
This guide walks you through changing an athlete's training zones for each sport, one metric at a time.
Open the Athlete's Training Zones
Step 1: Select the Athlete and Open Training Zones
Go to your Calendar and pick the athlete in the athlete selector at the top left. With the athlete selected, click Training zones in the left sidebar. The athlete's Training Zones page opens.
Step 2: Choose the Sport
At the top of the page you'll see three sport tabs: Running, Cycling, and Swimming. Click the sport you want to configure. Each sport shows its own metric cards, since zones are calculated differently per sport:
Running shows Heartrate, Pace, and RPE.
Cycling shows Heartrate, FTP, and RPE.
Swimming shows T-Pace (or CSS, depending on the method) and RPE.
Each card shows the zone method it's using, which comes from your business-level default or an individual choice for this athlete.
Update the Athlete's Thresholds
Step 3: Enter the Values the Zones Are Built From
Each card has the athlete's benchmark values at the top. Which fields you see depends on the method the card uses:
Heartrate: LTHR in bpm for %LTHR methods, HRmax for %HRmax methods, and HRmax plus Resting HR for HRR (Karvonen) methods. You can store all of these at once; the athlete keeps their LTHR on file even while they're on a %HRmax method.
Pace (Running): LT Pace for percentage methods; a VDOT score for the VDOT method, set from a race result you pick or enter, or typed directly; or the zone paces themselves for a direct-entry method.
FTP (Cycling): the athlete's FTP in watts.
T-Pace / CSS (Swimming): T-Pace per 100 m for percentage methods, or CSS, entered directly or calculated from a 400 m and 200 m time trial.
Type the athlete's value and the zones below will update live.
Fine-Tune the Zone Ranges
Step 4: Click Adjust Zones and Edit the Percentages
On a percentage-based card, click "Adjust zones" at the bottom. The card expands into an editable form with a start and end percentage per zone. The start of each zone picks up automatically from where the previous zone ends, so you only set the upper boundary. As you type, the Value next to each zone updates to show the resulting range in bpm, pace, or watts.
Changes here apply to this athlete only. The RPE card uses a fixed scale, so it has no "Adjust zones" button unless you've set up a custom RPE method.
Step 5: Save Your Changes
Click "Save changes" at the bottom of the card. The card collapses back to its summary view with the new values, and a green Zones saved message confirms the update. To discard your edits, click "Cancel".
Repeat Steps 3 to 5 for each metric card and sport you want to change. Each card saves on its own.
Who Can Change These Values
Only you can change an athlete's thresholds and zone anchors. Athletes can see their zones on their own Training Zones page but can't edit LTHR, FTP, VDOT, CSS, or resting HR themselves. If an athlete runs a new race or completes a test, they let you know and you enter the result here. That keeps every zone change deliberate and traceable to a value you set.
What Your Athletes See
The zones you set here are the ranges your athlete trains in. When you assign a workout with a zone target, the athlete sees the heart rate, pace, or power range that matches the zones on this page, on desktop, in the app, and on their watch when the workout is pushed to it. Updating an athlete's zones changes the targets they see going forward, so keep them current as the athlete's fitness changes.
Tips for Coaches
Update the threshold first, then fine-tune percentages. Most zone changes come from a new test (a fresh LTHR, FTP, VDOT, or CSS). Set the value, check the recalculated ranges, and only edit individual percentages if you want a different zone shape.
Watch the Value field, not just the percentages. The percentages define the zones, but the Value: beside each zone is what the athlete actually trains to.
Keep Resting HR fresh on HRR methods. Resting heart rate shifts every HRR zone and drifts with fitness, so re-enter it after each retest.
Set zones per sport. Running, cycling, and swimming each hold their own zones. Updating Running does not touch Cycling or Swimming.
Use Custom Zones for a method you reuse. The zones on this page apply to one athlete. To build a zone method once and apply it across athletes, click "Go to Custom Zones" at the top right of this page, or see How to Set Up Custom Training Zones in EndoGusto. Accurate thresholds also drive the athlete's ECOs training stress; see Understanding ECOs: How EndoGusto Measures Training Load.
Need help? Open the chat bubble in the bottom corner of this page, or email us at [email protected].