I am so excited about the new dynamic endurance feature! My understanding is that it will gradually build ride length to match a long term goal. I have a 127-mile event in June. My current plan has 4 workouts per week and I’d like to do longer rides on Sundays. I’m editing my existing plan and and making Sunday my “Dynamic Endurance” day. If I plug in 3-5 hours in as my max, it gives me one week of maybe 1:15….a great start to a build up! Then it slams subsequent weeks right upto the max of whatever I selected (3-5 hours). What am I missing here?
With Dynamic Endurance, we’ll steadily ramp up the duration of your endurance rides over time to meet your goals rather than simply turning things up to your max right away, which likely isn’t sustainable or productive.
Check out our Help Center article on Dynamic Endurance below!
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Thanks Eddy, that makes sense–and that’s my question. The issue I’m having is that it slams things to the max very quickly. Right now, my plan has assigned long rides on Sunday at 2 hours—no problem, since I’ve only been doing 1 to 1.5-hour rides lately. At the next block, it slams them right up to 5 hours every Sunday. Seems like a ramp-up would be more appropriate? Thanks.
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We only calculate workout specifics for workouts that are in the AI Window, so if the workouts that show 5 hours are outside of your window, that’s why.
Below is an example of what I mean by outside of the AI Window. The three workouts I’ve highlighted aren’t in the black window.
They will change once they enter your window.
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Perfect explanation, thank you! One more clarification request, if I may. My first dynamic endurance training day is this Sunday. It indicates a duration, but no intensity (power levels). Will the intensity populate as the day approaches?
I believe that Endurance Solo Rides have a suggested IF of ~.70, so shooting for that would be ideal.
Since Solo and Group rides aren’t structured workouts, we’re not going to give you intervals or power. If you want those types of specifics, you could right-click on that solo ride and switch it to an Outside TrainerRoad workout.
Here’s an idea of what a description for a two-hour ride edurance ride around a level 3 would look like from an RPE perspective:
Warm Up:
- Ride for 10 minutes, gradually raising your power from RPE 4 to 6.
Main Set:
1 hour and 45 minutes at RPE 5.
Cool Down:
- Spin easy for 5 minutes.
Workout Goals
Endurance workouts are aimed at improving your aerobic power production capabilities in a steady, low-stress manner.
By training your endurance muscle fibers to better utilize oxygen to metabolize fat as fuel, your muscles can spare sugar stores for more intense efforts.
This long/slow approach to fostering aerobic capabilities is the lighter, kinder alternative to high-intensity repeats, but both approaches target many of the same adaptations.
Try to keep your spin above 85rpm, preferably above 95rpm.
Let me know if this helps!
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That makes sense, I’ll have to train myself on RPE. Looks like I have a nice winter break Sunday so I converted to an outside ride and it gave intervals/power outputs and changed the IF to .62. Interestingly, I toggled it back to an inside ride (from outside) and it left the intervals and IF at .62.
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I don’t believe that’s built into the triathlon plans yet. We’ll get there!
I read on older post about Solo and Group rides that it would suggest how to ride your ride. Like “Hard group ride. Try to take some real pulls.” etc. Has that feature been removed?