@Littlefield82 awesome dude, enjoy, have fun! Circle back to this thread in a while to let us know how it goes!
Two last things I really wish someone had told me when I started:
1 - When you first start, the system really has no clue where to put you in Progression Level for each zone. So you’ll start quite low, and work up to find your level. It only takes the system a few rides & surveys in each zone to get your PL dialed in. Super fast. BUT… equals the first couple rides might be waaaaay too easy, like not even close to actually being in the zone for you. That is totally OK, normal, and good!!! Be SUPER careful about increasing the intensity. It is extremely easy to dial it up too much, and end up in a hole where you now have to perform at your own personal 11/10, superhero, race-day personal best level every single WO day, or you fail the WO. Which of course is never going to happen; we have stronger and weaker days. And failing WOs is every time is no fun. And plus you’re then perpetually in a fatigue hole, and every day it just gets worse and worse, not better and better.
2 - On that fatigue hole thing: You didn’t mention how much experience you have doing structured = intervals training on a smart trainer. If you know already, cool. If you have near zero experience: You’re about to be more tired than you ever have before in your life. Your HR recovers incredibly fast as you let off the gas; few seconds. Rides are full of massive mini-breaks. These WOs will be pushing you to hold your body at your absolute max output level, constant, for 5, 10, 40, etc mins straight. Or VO2s for 20, 30, 60s, 2 mins, etc, Draining yourself at that level, held for that long, will force you to reach the tube to the very depths of the fuel tank, draining reserves you never knew you had!! Will feel to a new person [again…to digitally controlled structured training] like race-day efforts, but doing it multiple times a week. It can quickly become a problem.
Solution? The right perspective: In regular rides, I was killing myself on every ride, every chance I got!! Super fun!! Sprints, climbs, etc. And that was fine, bc those rides are like 15 - 45% breaks. So you recover DURING the ride, and you’re never maxing out, truly holding accurately within 1-2% of your true biological maximum possible output, for 5, 10, 45 mins, without a break. You do not want to be killing yourself every day in digitally controlled WOs, that have an infinite abyss of resistance, with sort of zero breaks.
Ideally, all of your WOs should be Easy to Hard, hitting one VH every 1 - 6 weeks, depending on how great you are at recovering. You should not be pushing yourself to VH twice a week. Probably not even every week, unless you’re super-recovery guy. And again; this is extra, super important, bc while we’re all fighting to get a 1 - 5% gain over 1 - 12 months, your FTP bounces up and down daily 1 - 5% easily, and if you’re sick, didn’t sleep well, ate poorly, even a mild hangover, this can be 10 - 40%… like… you’re not gonna finish 1/4 of the WO. SO, this means: Having your FTP set a touch too low in TR, you’ll continue to crush WOs, have fun, make progress, etc. Having it set a touch too high, you’ll routinely fail WOs, often be mashing the VH or even AO buttons in tears, and just generally have a miserable time!!!
But, if you don’t increase the intensity manually, and just follow the system and answer the surveys, this will all just happen naturally, and you’ll never end up in a hole!!
If you get antsy, decide you’re bored, and bump up the first few WOs a lot, and push yourself to what is truly a Very Hard RPE level, but then lie to the system and say it was Easy or Moderate, your next WO will be even harder, and the black hole has started to open, and you’re falling in, and you’re new, so you don’t even know it until it’s too late.
And aaaaapparently, some TR users have been so stupid that they end up messing up the system so much, they get their PLs so out of whack that they need to have support entirely wipe their account after a couple weeks and start entirely fresh. I’ve just heard about this happening to people who are that stupid, it definitely didn’t happen to me!!!
Happily, the danger zone is clearly marked, even for newbies!! You just need to know what sign to look for, and it’s this: If you hit >1 VH in a week, or even one AO, something is wrong. You are headed into a hole, if the course doesn’t correct. Best thing at that point is probably to just bump your FTP down 5 - 10% and let the system reset to match you. [There is no way to manually adjust your PLs.] It will just take a few WOs in each zone & surveys and you’ll be right as rain again.
Honestly, I’m tempted to say DON’T, under any circumstances increase the intensity. But if the first WO is really really low, like you get 25% of the way through, and you can definitely tell it’s below 50% of where the difficulty should be, maybe axe it, and pick a Stretch alternative. Breakthrough maaaaybe, but again… risky, be careful!