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!