I have been looking for some zone 2 base building endurance rides that finish with Alactic Sprints to add to my base building. The only ones I have managed to find that are similar to what I am looking for are “Bays or Andrews +1” workouts. However these are 20 second duration instead of the desired 10-15 second duration. Also these workouts only have 4 sprints, instead of a desired 6-8.
Ideally I am looking for 10-15 second with 6 repeats with 3 minute rests or longer in-between.
Feature request: would it be possible to have a drop down within workouts, to modify duration of efforts and also how many efforts are present within a workout. I know this changes the TSS and potential value of the workout that is being prescribed by Trainer Roads framework, but it would be a nice little override feature to have if there is a lack of certain types of workouts.
Edit: Just located the “Overlook” workout that has 10 second durations, and 5 of them. Closer, but not exact.
Your right, I could just do an additional 30 minutes as a separate workout / free ride right after.
As for the custom workouts, does completing a custom workout, or even a normal non workout ride or race contribute to the “Athlete Levels” shown on the dashboard?
Custom workouts with sprints (especially later in workout), will strongly skew Progression Levels (PL). But I think in new brave AI world it does not matter anymore, workout recommendation engine does not consider PL.
You don’t have to ride additional time… just drop out of ERG mode momentarily mid Endurance ride. the analysis of the ride from AI for Athlete Levels will then detect this work if it was significant enough to skew your Anaerobic Level (or others). Similar if you have endurance ride… but then manually change it from 100% up to 125% to get the power to Sweetspot for 20minutes mid ride. Your Athlete Level score for that workout will shift from 0.0 SweetSpot… to maybe 2.4 or 3.5 etc.
So Sven mentioned that Progression Levels don’t matter to the AI anymore. I was under the assumption that it was used as a weight to predict the amount of increase in FTP. That was simply my personal assumption. Do we know what its used for now in this “brave new world”?
All I have read or heard on podcast is that it isn’t really used on the back end of things for the AI workout picker.
It is more for users and tracking, can see down in the workout alternatives how in the Similar , Harder, Easier all have a Workout Level that tracks with the suggested original workout’s Workout Level.
So if I have a planned 4.5 sweetspot… but feeling fresh, pretty easy to select a 4.7 and feel good about it. Can also see the expected RPE % of moderate/hard/veryhard and will be usually inline with the Workout Level compared to planned workout or my previous WL’s.
But seems that AI is using the the Training Plan as your workout plan (vo2/threshold/sweetspot/etc), selecting a workout in the category that will fit in around the 60/40% (hard/veryhard) rating. If your FTP keeps going up, WL seems to stay pretty flat (in my experience)… if FTP is going down/stagnant I have seen a few of reports of high WL workouts in plans. With increasing FTP each 4wks for me (2.5-3%) results in resetting back to around WL 3.7-4.5… even when my Athlete Level is maybe 5.5 or 5.6
In regards to the Custom Workouts. If you make your own, would the AI when generating the workout plan, and modifying the workouts based on RPE ever use your custom workouts? Or does it stick to the official library?