Jump to content

fandacious

Members
  • Posts

    4775
  • Joined

  • Last visited

Public Profile

  • Province
    Western Cape
  • Location
    Somerset West

Recent Profile Visitors

The recent visitors block is disabled and is not being shown to other users.

  1. Ah that’s a good point for what it’s worth you can just add β€œI’m free mornings from 5-8am” in your goal
  2. @g-star we allow editing a plan once, but after that you have to wait the 7 days before you can edit it again. The idea was to explore paid features, but I think for now we're going to allow users to edit plans as much as they want. in the mean time I've given you ability to have multiple training plans
  3. So yeh - we noticed that sometimes it was starting on 'Monday' instead of tomorrow. We're working on a fix for this. Secondly - you should be able to "edit" your goal (see screenshot). Regardless I've changed your user to have 3 different training plans in a week, so if you wish you can create more
  4. Yeah, you're absolutely correct in that TSS/fitness score/etc is calculated over a long period of time, however, by looking at the last 10 workouts, we're able to infer your level of fitness by comparing the HR during rides to your defined HR zones, as well as power during rides vs defined power zones. This info along with speed, distance, elevation, duration give us enough information to have a very good idea of where you are at. Also, it should be noted that a new training plan is generated every 7 days based on the workouts you've done in the preceding 7 days, so even if you're finishing a block of "ride slowly", it will adapt
  5. @bleedToWin We've updated the app to pull a total of 10 activities from garmin/strava. Also, we now take the days of week into account with a bias towards longer rides on weekends Please can you regenerate your training plan and let me know how it looks
  6. Thanks for this detailed feedback. I really appreciate the time and effort you put into this We're aware most people work on a weekly training schedule. However, as we only generate 7 days of training a time, it gets difficult to start on a specific day if the user is generating a plan on Wednesday. for transparency I'm posting your entire program here (also I note that it did ask for more strava activities. For the record - if you regenerate that training plan it will pull your 10 latest activities) my replies in bold your goal: I want to be a top level competitive road cyclist Based on the provided data, let's analyze your current fitness level and activity trends before generating a training plan for your goal of becoming a top-level competitive road cyclist. **Fitness Level and Activity Trends:** - You have a total of 5 recorded activities in your Strava data. - The activities include rides with distances ranging from 35.6 km to 96.6 km. - The longest ride was 96.6 km, and the shortest ride was 35.6 km. - The average distance of your rides is approximately 62.6 km. - The rides have varying durations, with the longest ride lasting 11,966 seconds (approximately 3 hours and 19 minutes) and the shortest ride lasting 4,714 seconds (approximately 1 hour and 18 minutes). - Your rides have different levels of elevation gain, ranging from 0 meters to 963 meters. - The average elevation gain of your rides is approximately 418 meters. - Your rides have different levels of intensity, as indicated by the suffer scores, which range from 15 to 143. - The average suffer score of your rides is approximately 49.4. - Your rides have an average speed of approximately 25.6 km/h. This is the avg across all your rides incl stops. Although I'd agree this is probably not really relevant - Your rides have an average power output ranging from 193 watts to 263 watts. - Your rides have an average heart rate ranging from 116.8 bpm to 140.2 bpm. **Feasibility of Goal:** Based on your current activity data, it seems that you have a good foundation for pursuing your goal of becoming a top-level competitive road cyclist. However, it's important to note that the provided data is limited to only 5 activities, and it would be beneficial to have a more extensive history of your training to accurately assess your readiness for such a goal. **Training Plan for the Next 7 Days:** Here is a training plan for the next 7 days to help you progress towards your goal: Day 1: - Workout: Endurance Ride - Distance: 60 km - Pace: Maintain a steady pace that allows you to comfortably hold a conversation. - Heart Rate Zones: Spend the majority of the ride in Zone 2 (115-152 bpm). For the record, the bulk of your training should be z2. Lots of cyclist (and runners) think "I need to train hard to go faster". While speed work _is_ important, 75-85% of your volume should be slow rides. Day 2: - Workout: Interval Training - Distance: 40 km - Pace: Warm up for 10 minutes, then alternate between 3 minutes of high-intensity effort and 3 minutes of recovery. Repeat this cycle for the duration of the ride. - Heart Rate Zones: During the high-intensity efforts, aim to reach Zone 4 (170-189 bpm). During the recovery periods, drop back down to Zone 2. It's easier to just ask the user to do 1:1 3min high intensity intervals during the duration of the 40k ride. Day 3: - Workout: Active Recovery - Distance: 30 km - Pace: Ride at a very easy pace, focusing on recovery and allowing your body to rest. - Heart Rate Zones: Keep your heart rate in Zone 1 (0-115 bpm). You'd definitely want a day of active recovery if you did your intervals properly Day 4: - Workout: Hill Repeats - Distance: 50 km - Pace: Find a hilly route and perform multiple hill repeats. Push hard on the climbs and recover on the descents. - Heart Rate Zones: During the climbs, aim to reach Zone 4. During the descents, drop back down to Zone 2. I agree that it would be nice if it knew you had more time on a Sunday. But again, this is just a suggestion. No-one is going to punish you if you ride a bit longer Day 5: - Workout: Tempo Ride - Distance: 70 km - Pace: Ride at a steady pace that is challenging but sustainable for the duration of the ride. - Heart Rate Zones: Aim to spend the majority of the ride in Zone 3 (152-170 bpm). Z3 isn't balls to the wall. its slightly above conversational pace. If you want to be a top level athlete, some sessions are going to be hard Day 6: - Workout: Long Endurance Ride - Distance: 80 km - Pace: Maintain a steady pace that is slightly challenging but allows you to comfortably complete the distance. - Heart Rate Zones: Spend the majority of the ride in Zone 2. Z2 is basically "have a chat with your mates while riding slowly". This should be easy to do Day 7: - Workout: Recovery Ride - Distance: 40 km - Pace: Ride at a very easy pace, focusing on recovery and allowing your body to rest. - Heart Rate Zones: Keep your heart rate in Zone 1. Z1 is almost freewheeling. Again - you should easily be able to do this Please note that this training plan is based on the limited data provided and may need to be adjusted as you progress. It's important to listen to your body and make modifications as needed to prevent overtraining and injury. Good luck with your training, and remember to enjoy the process of becoming a top-level competitive road cyclist!
  7. Yep - it will pull your HR and power zones on the athlete, as well as HR/power info on the activities and then infer fitness from that
  8. All of that said, we are looking at either making the "number of activities" configurable or just bumping it up to 10 activities over the last 2 weeks :)
  9. >I know my 5 most recent rides were not representative of my usual training as I've been winding down for saturdays big ride. sure - and it would pick this up because it knows what your heart rate / power meter ranges are. So it would know that these are easy rides for you Adding hard rides that you did more than 2 weeks ago have very little bearing on your current training regiment. We spent a few months doing different configurations and this was the best combination in terms of accuracy without needing bucket loads of data. All of that said, we are looking at either making the "number of activities" configurable or just bumping it up to 10 activities over the last 2 weeks
  10. There isn't really much more information to be gathered by going further back than your 5 most recent rides.
  11. computers... for some reason it took your max speed of 7.88m/s and assumed it was km/h I'll get our devs to fix that
  12. It's based on a a huge swathe of health/fitness/phsyiology information. Its able to reasonably infer ranges/abilities based on only minimal information
  13. we use your 5 latest strava/garmin activities when generating a plan I assume you're referring to this >- The maximum speeds achieved during these rides range from 7.9 km/h to 12.2 km/h. yeh that does seem odd. I'll investigate that and see why it thinks you rode so slowly
  14. flip - firstly - congrats on kicking cancers butt secondly, I honestly couldn't say. The programs are generated based off your training history and goals. If I may suggest, login, link your strava/garmin, give it your goals and see what type of plan it generates for you. If you feel like experimenting you could test both plans on alternating weeks and see which one works better for you If you want to focus on weight loss you can also ask it to add dietary advice
Settings My Forum Content My Followed Content Forum Settings Ad Messages My Ads My Favourites My Saved Alerts My Pay Deals Help Logout