Intervals.icu interval detection and training tool

[davidtinker]

- Is there any suggestions of training to do to improve that on the site or must I use Xert or Zwifts training plans ? My goal would be to go over 4w/kg asap

 

No Intervals.icu does analysis mostly. You can create a plan yourself or import plans from other systems that provide calendar export (for Google, Microsoft, Apple etc, any .ics link will work).

[Spurs]

Yeah, you can't really cater for it automatically because the exact FTP drop of moving from sea level to an altitude depends on not just the altitude change but also how long the person has spent at each altitude, the amount of training done and also the individual's physiology.

 

No, as much as you do acclimatise to a change in altitude, it takes quite a long time (based on the research I've read) but also just due to the fact that there is less oxygen available at higher altitudes your FTP will always be lower at higher altitude than at sea level (I've seen a quoted level of 3-7% lower after acclimation for a 1500m change in altitude and the impact will obviously be bigger until you have acclimatised).

 

True, I guess there's too many variables at play in order to get a tool to make the adjustments automatically.  I'll just manually cater for 10% as that seems to be the sweet spot for me personally.  I don't particularly feel like doing an FTP test on a Tuesday morning before work in Jhb 

[davidtinker]

Work has started on a detailed totals page for date ranges, seasons and so on. If you would like to have some input on this, post on the forum: https://forum.intervals.icu/t/annual-total-time-in-zones/128/5

 

[Andrew_Smith]

David, I love these totals add-on.

 

Very exciting to see all those totals of 2019.

[davidtinker]

David, I love these totals add-on.

Very exciting to see all those totals of 2019.

 

Thanks! I was going to get it a bit more "finished" (activity filters and some other stuff) before doing an announcement but FastFitness.Tips spotted it I don't mind because his tweets have a lot more reach than mine!

[Gr3mlin131]

Hi David,

 

I think something went wrong on my wattbike ride from yesterday. I did several quite distinct intervals, but as in the picture no intervals were detected. 

 

The activity number is : 3083065210

 

[davidtinker]

I think something went wrong on my wattbike ride from yesterday. I did several quite distinct intervals, but as in the picture no intervals were detected. 

The activity number is : 3083065210

 

Those are Z3 intervals and the algorithm discards Z3 intervals that are less than 590s long. I am going to make the various algorithm parameters tuneable soon but for now you need to add those manually

[Gr3mlin131]

Those are Z3 intervals and the algorithm discards Z3 intervals that are less than 590s long. I am going to make the various algorithm parameters tuneable soon but for now you need to add those manually

 

No rush, I do not use the auto intervals that much. Just thought you could use the data to help debugging. Great tool by the way, thanks for the effort. 

Edited February 10, 2020 by Gr3mlin131

[RyanAW]

David, are the zones used in the totals calculations based on current ftp, or do they track with changes? I would assume that they track ftp changes, because you only show zone ranges as %, rather than absolute.

[davidtinker]

Yes, the totals do track FTP changes. FTP is stored on every activity and zone ranges and time in zones for that activity calculated accordingly.

 

You can turn on "Show watts" and "Show bpm" in "Options". Then it will show the actual ranges for the most recent activity in the time period.

[davidtinker]

For manual entries in the future, how difficult would it be to enable the user to drag the entries from date to date? 

 

This just got done (finally!). 

 

You can now drag and drop planned workouts, races etc. on the calendar. Anyone looking at your calendar or the /fitness page will see the changes in real-time! You can open /fitness in one window and the calendar in another and see the impact on your future fitness as you make changes.

 

 

Note that this doesn’t work for entries from external calendars. You need to edit those in the system that created them and refresh the calendar in Intervals.icu.

 

https://forum.intervals.icu/t/drag-and-drop-on-the-calendar/390

[davidtinker]

A great feature (maybe something like this already exists and I have not found it yet) would be to select a custom date range and view the classification/intensity distribution over that range.

 

This got done a little while ago. Look for /totals on the main menu.

[Vetplant]

This just got done (finally!). 

 

You can now drag and drop planned workouts, races etc. on the calendar. Anyone looking at your calendar or the /fitness page will see the changes in real-time! You can open /fitness in one window and the calendar in another and see the impact on your future fitness as you make changes.

 

intervals_dnd.png

 

Note that this doesn’t work for entries from external calendars. You need to edit those in the system that created them and refresh the calendar in Intervals.icu.

 

https://forum.intervals.icu/t/drag-and-drop-on-the-calendar/390

Well done, works well.

[milky4130]

Intervals.icu now supports resetting your estimated FTP value. Useful if you are coming off a long break and the normal decay isn't enough. "FTP up!" achievements for all! Add "Set eFTP" entry to your calendar.

 

Screen Shot 2020-01-16 at 06.10.16.png

Apologies if this has been asked before, but keen to know how serious I should take the eFTP, the efforts I have been doing does put me in that ballpark but is it purely based on the interval effort or some algorithm.

Edited February 12, 2020 by milky4130

[davidtinker]

Apologies if this has been asked before, but keen to know how serious I should take the eFTP, the efforts I have been doing does put me in that ballpark but is it purely based on the interval effort or some algorithm.

 

"Estimated FTP is calculated using power curves from FastFitness.Tips and Morton's 3 parameter critical power model. The algorithm requires just 1 maximal effort of between 60 seconds and 30 minutes. Your estimated FTP will stay the same if you maintain your training load and decline slowly when you reduce training. To get it to go up you need to put in a max effort! The minimum duration required is configured in settings."

 

So it uses a max effort of at least the configured duration (default 180s) to place you on a power curve. Then it uses that power curve to estimate your power at 60 mins. Its a generalisation of the 95% of 20m power or 75% of 5m power etc. rules.

 

If your anaerobic power is very good you might want to use a min duration of longer than 180s (maybe 300s). It gets results very close to Xert and using Mortons 3P model on good inputs, but only needs a single max effort.

 

It does decay slowly if you reduce training so you need to put in a max effort every now and then to get a good number.

[milky4130]

"Estimated FTP is calculated using power curves from FastFitness.Tips and Morton's 3 parameter critical power model. The algorithm requires just 1 maximal effort of between 60 seconds and 30 minutes. Your estimated FTP will stay the same if you maintain your training load and decline slowly when you reduce training. To get it to go up you need to put in a max effort! The minimum duration required is configured in settings."

 

So it uses a max effort of at least the configured duration (default 180s) to place you on a power curve. Then it uses that power curve to estimate your power at 60 mins. Its a generalisation of the 95% of 20m power or 75% of 5m power etc. rules.

 

If your anaerobic power is very good you might want to use a min duration of longer than 180s (maybe 300s). It gets results very close to Xert and using Mortons 3P model on good inputs, but only needs a single max effort.

 

It does decay slowly if you reduce training so you need to put in a max effort every now and then to get a good number.

ok thanks for that David, I do consider my anaerobic power "good" so I'll try the 300s & see what the new eFTP throws up, will decide which one I keep depending on the result