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@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
15 hours ago, Chumasande Chumi said:The goal is to run a 4h15 marathon on the 4/5 November (undecided on Soweto or Kaapse) and then ride 947 on the 19th.
I'm happy with the generated plan for the week. So far the best integration I've seen of any available resources on the web. For me though it feels heavier on the long rides than runs. I'd have it the other way around. Also as already mentioned here somewhere, I'm already in my 2h30-3h00 long runs, a 1h30 Sunday run will be counterproductive. If it can somehow pick that up from loaded workouts and consider that, that would be great (in my case 10 days' worth of activities would have revealed the last two weekend's LSD)
Also, I wanted to input dates into the goal after noticing I didn't, I couldn't do that and I couldn't simply create another one as I have reached my limit.
Other than that, the plan is not far off from what I'm doing. I pay for coaching subscriptions and applications and with some refinements, I wouldn't mind paying for this.
Also, do I jump to today on the plan or do wait for Monday? Or is Monday simply Day 1 of the plan?
**Training Plan:**Monday:
- Run: Easy run for 45 minutes at a comfortable pace.
- Recommended pace: 6:30-7:00 min/km.Tuesday:
- Rest day: Focus on recovery and stretching.Wednesday:
- Run: Interval training.
- Warm up for 10 minutes, then perform 5 sets of 800-meter intervals at a faster pace.
- Jog or walk for 2 minutes between each interval.
- Cool down with a 10-minute easy jog.
- Total running time: 45 minutes.Thursday:
- Cycling: Endurance ride for 1 hour and 30 minutes.
- Maintain a steady pace and focus on building endurance.
- Recommended speed: 25-28 km/h.Friday:
- Rest day: Focus on recovery and stretching.Saturday:
- Run: Long run for 1 hour and 30 minutes.
- Focus on maintaining a comfortable pace and gradually increasing the distance covered.
- Recommended pace: 6:30-7:00 min/km.Sunday:
- Cycling: Endurance ride for 2 hours.
- Maintain a steady pace and focus on building endurance.
- Recommended speed: 25-28 km/h.Monday:
- Run: Easy run for 45 minutes at a comfortable pace.
- Recommended pace: 6:30-7:00 min/km.
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
9 hours ago, DieselnDust said:I think you need to spend a bit more time considering the bolded part. Training rides i did a month ago add up my training stress today. I guess what you're wanting to look at is load that has not been completely assimilated to get the subscriber on track immediately at an appropriate load BUT....it needs to look further back to understand where that person is in the training cycle. They could be nearing the end of a macrocyle and about to peak and it will prescribe he wrong workouts because its looking at the data with blinkers on.
Great app btw. I was going through it with a subscriber. It has potential to at least help people get closer to their aspirations
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
3 hours ago, bleedToWin said:Feedback on the summary:
- A nice little breakdown.
- Average speed of 25.6 reported, but the slowest ride was done at 27.2
- It reports elevation gain, so is taking that into account somehow, but IDT rides (for me) have no elevation. Not sure how much this will affect things.
Feedback on the programme:
- Day 1 - 2h z2
Strange to recommend this coming off of a rest day and 2 days 90min z2 in the last 3 days.- Day 2 - 3min intervals with 1:1 work to rest ratio.
A good session for sure, but doesn't specify number of repeats. It says to do until the end of the ride meaning only 3min of cool-down and probably too many repeats. Workout is specified as 40km with 10min warm-up.- Day 3 - 1h recovery ride
Not what I would have went for, but not terrible. Big problem though is that this is Saturday and I have time to train, so what a waste!- Day 4 - 50km hilly route doing hills hard.
Not a very specific specification and the execution (in real time and post analysis) is not very measurable. Not a good session. Two days after doing VO2max intervals, eish I would not perform well... Also, it's Sunday I have more time than this!- Day 5 - 70km tempo
Hell no. Adding fatigue the day after hills with very little training stimulus. Also now you throw a longer session my way now that it's a work day?- Day 6 - 80km endurance
Longest ride of the 7 days. Hard to fit in on a Tuesday. It's also not long enough to get me into long ride benefits. My data (which the algorithm didn't look far enough back to see) indicates I need to cross the 4h mark.- Day 7 - 40km recovery ride
Mate, I came into this 7-day programme with 2 days training logged, you need to schedule a day off!General feedback:
- I assumed Day 1 is tomorrow since I already did a ride today, but the programme should specify when to start (or if you haven't done a ride today ask to confirm if you want to start today or tomorrow).
- It needs to schedule at least one rest day per week.
- It should space out intensity days more.
- It should be calendar aware and use weekends wisely.
- A rider with power data should be given power targets for intervals.
- It should require me to input training hours available and/or look further back to see how much I actually train. It prescribed 20% less than my regular active week training volume.
Honestly, this might sound overly critical, but it violated quite a few basic fundamental training principles. A universally applicable one sentence piece of advice would lead to 95% of people self selecting better sessions to fill out a week.
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 minutes ago, bleedToWin said:Curiosity piqued. Signing up to see what it'll spit out.
Does it pull Strava profile configuration for HR and power zones?
My last 5 rides are:
- Recovery ride
- Intervals with mid-distance
- mid-distance z2
- 90min z2 on trainer after a rest day
- 90min z2 on trainer
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
Just now, The Ouzo said:like I said, dont know much about this stuff, so I need to take your word for it.
I guess the proof of the pudding is in the eating, only way to see if it works is to follow the plan.
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
2 minutes ago, The Ouzo said:Any reason it only uses the last 5?
I know nothing about making training plans, but I would assume you need to have a little more history than that.
There isn't really much more information to be gathered by going further back than your 5 most recent rides.
4 minutes ago, fandacious said: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
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
3 minutes ago, Pieter-za said:(How) does it 'equate / normalise' strength / weigh training for application to running / cycling training optimisation?
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
26 minutes ago, The Ouzo said:Out of curiosity I signed up and linked my strava (its the same workouts that are in Garmin so decided I did not have to link that too)
How far back do you import data from ?
Some of the metric it give for the blurb before the training plan seem to be a out.
For instance the max speeds are way less than they should be.
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
Just now, love2fly said:Ive been riding for 20 odd years with undulating fitness. I'm currently on the comeback trail with a forced layoff after prostate cancer and have had good success with the Polarized/180HR training method as my main goal for now is lots of base fitness and at least 15kg weight loss.
Ive just resumed with 3 rides per week, (one shorter midweek and 2 longer weekend plus 1-2 gym sessions per week).
Is your programme something that would benefit me or am I better off doing what I'm on currently?
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
22 hours ago, shaper said:Any such training site that requests me to sign up without being able to review what it is about, the faq, the pricing etc without being able to review if suitable for a persons needs will loose more potential customers than gain. Just an observation for you!!
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?
Just now, Edrich876 said:This is a masterpiece! Great app, thanks for greating it. Signed -up and ready to go. Only one flaw: It's says that I covered a ride of 30km which is correct but it indicates that my average speed was 5.5km/h🫣. That's the only feedback I can give. This is so amazing. Keep up the good work💪🏼💪🏼
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!
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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.
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Sell that Jag and get a bigger car.
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
A work colleague has just bought one. Black but with a hard top. He went from a heavily modified Hyundai tiburon(modified in a dodge way like the wings and loud exhaust etc etc) to this so it is a decent upgrade. He is still driving it really slowly and cautiously
, so we have no idea if it sounds good or goes well. I am sure it sounds and goes better than the tiburon.
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
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Unlock Your Potential: Personalized Training Plans with FitPlanConnect! 🏃🚴♂️🏊♂️
in Training, Health & Nutrition
Posted
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