fandacious

Ah that’s a good point for what it’s worth you can just add “I’m free mornings from 5-8am” in your goal

@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

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

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

@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

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!

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

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 :)

>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

hah! you joke, but new kit is a hellofa motivator

There isn't really much more information to be gathered by going further back than your 5 most recent rides.

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

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

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

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

thanks @shaper I'll add some blurb on the home page ASAP fyi - there are no costs. We will add a paid tier later, but it won't subtract from any existing functionality

I see quite a few of you signed up and have been receiving weekly training plans... I'd love to hear some feedback - if you have any?

ah that's obviously not correct. Thanks for this. I'll take a look and see why it thinks the ride was so slow. would you mind dropping me a mail on zayin@apextechnology.co.za - that way I can give you direct feedback

Hey passionate runners, cyclists, swimmers, and fitness enthusiasts! It's been many years since I've posted on good ol' bikehubsa. Every day I miss cycling. I'm trying to fill the void with running, but one day I hope to get back on to a bike again. Anyways - I'm thrilled to introduce you to FitPlanConnect, a new web app I've developed for all of us who are striving to reach our fitness goals, be it a sub-4-hour marathon or an intense cycling challenge. Here's why you might love it: Personalized Training Plans: Just tell the app about your upcoming goal, and let the AI magic provide you a weekly plan tailored to you. Dynamic Updates: As you train and log your sessions on Strava or Garmin, FitPlanConnect adjusts your training plan. Your hard work this week? It'll shape your plan for the next! Easy to Use: Simply sign up with Gmail, link your Strava, set your metrics and you're good to go. It's like having a personal coach that understands your past workouts and continually helps you optimize your training. I genuinely believe this can be a game-changer for many of us, but I need YOUR feedback to make it even better. Give it a try and let's achieve our goals together! Head over to FitPlanConnect (https://fitplanconnect.com) and kickstart your personalized fitness journey today. To infinity and beyond (or to the finish line 😉)! PS: I'm super keen to hear your feedback about how you think this could be improved - please email me (or WhatsApp me - some of you still have my number) and let me know how I can make this better for you

wow its been a very long time since I've been on thehubsa. thanks for quoting my original post :)

I've got 2 other cars. its just the hassle of having to pack the bike every time I want a ride isn't much fun

It's been a great ride. I've done 10 argus cycle tours (some fast, some slow), hundreds of PPA races, met some amazing people over the years, and developed a passion for endurance sport that will be with me for the rest of my life. on the weekend I realised that is has been 3 years since I have even been on a bicycle. I'm no longer able to ride from home - I have to pack the bike in the car to go ride, and that's hella impractical. I've taken up running instead (can't be sitting around doing nothing) and one day I hope to be able to get back on a bike. see y'all some day

Congrats to Matt & Lindsey on tying the knot on Saturday 8 Feb. I'm sure everyone here will join me in wishing you only the best for the future

I can confirm that it sounds absolutely mad - the supercharged v8 with active exhausts is mind blowing

I bought this bad boy 4 months ago. Its a hell of a lot more fun than cycling