🎉 🎉 🎉 Introducing Adaptive Training! 🎉 🎉 🎉

[hubcyclist]

So I did this workout today, was hoping that as potentially productive that I could get it, but it was a bridge too far going from 5.5 to 6.4 These were 3mins at 120%, tried to turn it down for the last one but the body was already angry from the earlier efforts! lol

[BCrossen]

They mentioned on the podcast that you should view these things as a weather forecast. The closer it is, the more accurate the tailored work will be. For something a month out, I’d suspect there’ll be several more adaptations to it before you hop on the bike that day. I’m very interested in hearing how your progression changes as you do workouts given your experiences so far.

Also, to @Mowag, there are a couple post workout surveys that are served based on how AT classifies your performance. For a success, it’s a simple 1-5 survey from easy to all out. For a struggle pass or struggle fail, it will ask for your primary reason that you struggled. And for a fail it will do the same. Those responses will be fed into the model and it will learn more about you, specifically. So yeah, if you fail and note that intensity is too high or something like that, it would likely reduce your progression levels and serve you some adaptations to future workouts based on your experience and performance with that new information in mind.

No two people will likely have the same plan and progression once this is fully implemented and the AT is serving workouts on a very individualized basis.

[patrickhill]

@Nate_Pearson

It will make more sense to adjust what you’re doing in the level system, but if you adjust your FTP we will still adapt and keep you progressive.

This is great to hear. I am so excited to see how AT will progress me. In my opinion, the entire “too much intensity” discussion can be largely solved by an appropriately set FTPs. I will continue to take the ramp test because like you, I want to have an objective measure of my fitness, but it probably overestimates my FTP.

Will AT use the assessed FTP (using on 75% of highest 1min power) and assign mostly low levels for each of the energy systems? Or will it recognize that I’m not in the meat of the ramp test bell curve and adjust my FTP down to a point where my average level is now in the middle?

Also, since users will almost never fail endurance rides, how does AT determine the appropriate level for that energy system. Solely based on the survey?

[Nate_Pearson]

@Tris

Forgive the very basic questions…

What is it that determines the scores on the progression chart? Does it measure performance and efficiency at each stage of intensity, and compare it to average of riders? In other words, a ‘10’ in sweet spot means you are super efficient at that intensity of FTP.

And would that also mean that more sprint/endurance based riders would have a lop-sided chart deliberately? Or do the scores adjust compared to your goals?

Or will it just make sense once I see the interface?

It’s based on what workouts you complete and how long ago you complete them.

But…the next recommended rides are based on more factors.

So your score isn’t dependent on any other rider.

[Nate_Pearson]

@patrickhill

Will AT use the assessed FTP (using on 75% of highest 1min power) and assign mostly low levels for each of the energy systems? Or will it recognize that I’m not in the meat of the ramp test bell curve and adjust my FTP down to a point where my average level is now in the middle?

Right now it’s 75% and lower levels, but once we have more data we’ll probably have unique percents (but no promises). We’ll see how the current system preforms.

[Mowag]

@BCrossen

if you fail and note that intensity is too high or something like that, it would likely reduce your progression levels

I hoped it would also do that if I succeeded, but had a harder time than I should have had. I guess this is hard to measure though …
I think it is kinda dangerous to “nail” every workout and yet dig quite a deep hole (even more so for an unexperienced rider who doesn’t know how “hard” a particular effort should feel)

[rkoswald]

Just be consistent in how you answer the RPE questions. Remember, the “P” is “perceived” so it is relative to you.

[Carbman]

It’s probably been answered before but if the different levels are set for a certain FTP then how are they adjusted after a change in FTP?

e.g. will a 10% FTP increase lead to a 10% decrease across all power level progressions or how does it work?

[trpnhntr]

@rkoswald

Remember, the “R” is relative to you

What does RPE stand for?

I always thought it stood for Rate of Perceived Exertion - so the P would be relative to you, not the R.

Sorry for being pedantic, but I’m legitimately curious what else it stands for

[mcneese.chad]

RPE = Rate of Perceived Exertion

One way to track your effort is with the RPE or Rate of Perceived Exertion scale

• RPE: What does this scale tell you about exercise?

To the general idea, the “Perceived” part is the “relative” aspect that was likely intended (despite the wrong word/letter combo used).

[ColoradoJames]

Some are used to RE (like Strava users) for Relative Effort.

[BCrossen]

Got a few more things worth sharing now. Did my first adapted workout today. As I noted in a previous post, it changed Kaiser +4 to South Twin +2. It deemed this workout a stretch for me because my VO2Max progression level was a 3.9 going into the workout. I finished it with pretty much perfect compliance. Here is the finished workout page as well as the survey I was served.

I rated this workout Hard. I found it challenging but never so challenging that I had to fight super hard to finish the intervals. If I had been really fighting in the last interval or two, I would have rated it Very Hard instead. After that is submitted this nice little touch pops up. It is a small thing but one I really like. Just a nice motivational gesture.

After scoring it in this way, my progression level increased as you can see in the below image. My VO2Max progression level is now a 5.7 rather than the 3.9 it was going into the workout. There isn’t really a notification that this has happened, however. I just had to look at my old screenshots to see the difference.

Scrolling forward in the plan, it does not appear to have resulted in more adaptations. That said, next week is a recovery week for me, so it may not care about changing stuff later than my next ramp test yet.

[rkoswald]

You’re right! Doh!! I fixed my post above.

[lancestrum]

Thank you for sharing this!

[doubledadster]

Congrats - big step forward. I eventually made my way through the podcast - a question for which I haven’t heard/seen the answer. If I push a workout from my TrainingPeaks account (whether it’s a training plan workout, a coached workout, or a custom workout) is the ML able to classify that workout? If say, I have a 6 x 3 VO2 workout scheduled, but life happened and I am too tired for the workout, will AT be able to offer an alternative workout?

[marmar]

I’m confused…

Added to the Beta last week (awesome, and thank you). Earlier this week I had Baird -1 programmed in for Tuesday and it was rated as productive. Makes sense, I’m in base and always avoid dreaded VO2 work. Managed my way through it and post ride it’s flagged as achievable and no movement in my profile that I noticed.

I’ve just finished Tray Mountain which was again flagged as break through but sits in my history as achievable, though does appear my sweet spot score has improved (didn’t note it pre workout).

Is it the case that if you complete the productive workout as prescribed it’s reclassified it as achievable in the history but the progression level bumps up?

And also, I use iOS to run TR, but seem to be on the main release, would I be better of getting into the iOS beta to get the most out of AT?

[tnordberg]

I assume in the mainline iOS app you don’t see much related to adaptive training? I’m on the iOS beta and it seems fairly well integrated there.

I’d guess viewing workouts would show rating per current ability but would also hope the historical review / analysis would show the “then” ability…

I’ll check mine when I get a chance and see if I notice anything weird in these areas.

I checked a recent ride and in the career page it shows Productive (and when I completed it gained 0.7 in the target area). Pulling up that workout in the workout list shows it as Achievable now with the new progression. I think this all seems correct to me.

[PWeber]

No it won’t classify that workout. But if you export it from TP and import it to Workout Builder, then as a custom workout it would be classified (in time, not today i believe)

[marmar]

@tnordberg

I assume in the mainline iOS app you don’t see much related to adaptive training? I’m on the iOS beta and it seems fairly well integrated there.

Yes still mainline iOS app. Zero AT integration there which is to be expected. I guess I should move to the beta app to see the better functionality and be able to better provide feedback. Is that still a closed beta?

[tnordberg]

The beta is open, see instructions on first post here:

Early Access to iOS Beta: Updated TrainerRoad

In the coming days we will be launching the newest Beta for our mobile applications! We are looking to expand our pool of athletes for testing. If you would like to opt in for testing the new app, please fill out the form below. This round now includes both iPhones and iPads. How it Works Please click the link below on the device you would like to test the new application on. You will need to access TrainerRoad - Beta through the Test Flight App. Feedback We are looking for any feedback …