The Training zones tab is fairly complex and split into two parts: Zone models and Training zones.

It lets you:

create or copy a model (Grappe, Karvonen, HR, …);
customize it (formula, number of zones, percentages);
apply this model to one or several athletes;
lock an athlete's zones to prevent accidental changes.

💡 a model is a library; the final values are then instantiated in the Training zones tab.

1. Access the "Training zones" tab

Step	Action
1	From Nolio, click your avatar, then Settings.
2	In the Nolio section of the side menu, select Training zones.

The page is fairly complex, so we'll split it into two parts: Zone models and Training zones.

Part 1: Zone model

1. Overview

1.1. The metrics

Above the table is the metrics selector to pick the model you want: Heart rate, Power, Pace, Cadence, VAP, Ascent speed.

1.2. Zones table

Field	Role
Order	Lets you rank the zones.
Label	Name the zones.
%	Set the min and max values of each zone.
Trimp coef	Value for load calculation with TRIMP (editable).
Coggan load/h	Value for Coggan load calculation (editable).

💡 For a given metric you can create one column per sport by clicking (+). With a new column, click (all sports) to select the sports concerned by that column's values.

In the example I create a running pace column and a swimming one:

1.3. Configuring the zones

To start your zone model, click the Configure button below the desired column.

1.3.1. Default configuration

You can then select a default configuration:

Category	Method	Number of zones	Based on
Heart rate	Grappe et al.	5 zones	Max HR
	Karvonen	5 zones	Max HR + Resting HR
Power	Grappe et al.	7 zones	MAP
	Cycling - FTP	7 zones	FTP
	Cycling - MAP	8 zones	MAP
Pace	Running - MAS	5 zones	MAS
	Running - MAS	8 zones	MAS
	Running - FTP	5 zones	Running FTP
	Swimming - Critical Speed	5 zones	Swimming Critical Speed

1.3.2. New configuration

To use your own model, you can start a new configuration:

Give the configuration a name
Define a calculation formula: which metric is used depending on the category (heart rate, power, pace, etc.).
Set the desired number of zones: maximum 15
Set the % per zone
Save

1.4. Several zone models

You can have several models to adapt workouts to the athlete's profile or conditions.

Just click the (+) icon next to the model's name.

💡 You must have enabled the option: Enable multiple zone models, in your coach options.

Because they let you quickly adapt training to context. In hot weather/heatwaves, it's harder to hold your usual pace zones. Create a second model with lowered percentages and apply it to the relevant athletes: your zones recalibrate automatically to reflect the weather, without touching your “standard” model.

Part 2: Training zones

The Training zones tab shows and applies, for each athlete, the cardio, power, pace zones (and, depending on settings, cadence, VAP, ascent speed).

This is where you see the concrete values (bpm, W, min/km) and where you apply a model to an athlete or to your whole roster.

💡 Reminder: Zone models are the library (formula, %).
The Training zones are the values of those models for a given athlete (based on their metrics).

2.1. Apply a model:

First choose the athlete with the selector just above.

You can then apply the chosen model:

To all zones for [the athlete]
To heart rate only for [the athlete]
To all zones for all my athletes
To heart rate only for all my athletes

💡 Handy to roll out a global update (new protocol, formula change), or conversely to adjust only the cardio after a Max HR test.

2.2. Read and check the zones

Below, you'll see the table with the selected athlete's values to check everything is set correctly.

Heart rate: zone in bpm (e.g. 0–141, 141–159, 159–172…).
Power: zone in W (based on MAP or CP depending on your model).
Pace: zone in min/km (based on MAS / threshold pace depending on your model).
Trim coef: physiological load coefficient (adjustable).
Coggan load/h: Coggan load per hour (adjustable).
Description: teaching reminder (e.g. Active endurance: easy conversation).

2.3. Lock zones option

“Applying a zone model to this athlete will have no effect”

When the Lock zones box is ticked, the athlete's zones are frozen.
In this state, any Apply a model action (or a bulk apply) does not overwrite the current values.
Locking helps preserve validated zones (after a field test, etc.) from any accidental update.

How to update anyway?

Temporarily untick Lock zones for the athlete concerned.
Click Apply the desired model (cardio, power, etc.).
Check the bounds, then re-tick the lock to secure it.

2.4. Pre-deployment checklist

The right athlete is selected.
The right model appears in “Apply the model of”.
The base values = metric (Max HR, MAP, MAS) are up to date.
I choose the suitable Apply option (single athlete vs all my athletes).
Lock zones enabled if I want to avoid further tweaks.

😵‍💫 Need help?
Get in touch

Account settings: Training zones tab