Progression Level Progress Charts

I don’t see a graph of my progression improvements. Seems like a timeline showing how your training has improved the seven categories over time, would be really useful and interesting. For example, I could see that my Endurance and SweetSpot capabilities have benefited the most over the last four months, while my Sprint and VO2Max improved some, but are areas I probably should focus on a bit more going forward.

I created an EXCEL to track this to see if it is meaningful. I manually updated my FTP a few days in, and my ENDURANCE PL dropped a little because of that.

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I made a manual change to FTP of 5 watts as recommended in the podcast. That did change my PL but not by much. Threshold went from 4.4 to 4.1 etc.

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THANK YOU! I didn’t listen to the podcast, but changed my FTP manually +6W a few days after my first ramp test. That explains why my Endurance PL dropped 0.4. I figured it was a bug.

@John_Hallas - two quick questions. PLs reset to 1.0 after each FTP test? And do PLs decay over time, say you take a couple of days off, or your workouts don’t stress your VO2Max system would your VO2MAx PL start to decay day over day? THANKS!

PL starts to decay after 14 days of not sustaining or achieving in that system from what I can tell.

PL wasn’t reset to 1.0 after an FTP test that resulted in a decrease in watts. Presume it’s true the other way, but will need someone to verify. Assume new FTP just tweaks “achievable” and “productive”, etc.

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Thank you @pawill. I’ll keep my EXCEL file active for a few weeks and try to figure out how that works. I’m sure in the background TR is improving the logic, so whatever is in place now will likely change/improve as more data flows into the system.

Believe it was a bug/feature in the early days of PLs… I also have been told that doesn’t happen anymore Ramp Over-Tester taking a new AT approach - #22 by PhydomiR

Here are the two charts I’ve been keeping.

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Need a rec…

Not seeing progression levels increase consistently however I am feeling like the work im doing is productive, im currently in the middle of traditional base mid volume 2.

Would you bump the % of each workout up 1 - 5% beforehand to look for incremental increases? Or disregard the progression levels?

The Workout level doesn’t change is you over achieve. So if you want a harder workout, use alternates to select a workout at a higher Level

I’m having same kind of problems.
I’m on low volume polarised base.
No progression from the endurance training sessions.
I mean none.
Vo2 Max session bumped my progression levels up.

This is making me frustrated. And I’m starting to ask my self what am I doing wrong?

The endurance workouts were all rated Achievable, therefore not progressing your levels whereas the VO2MAX was a Breakthrough level.
You need to do some Progressive level workouts to move the endurance levels.

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Doesn’t look wrong to me - looks as though you already have a super high endurance level if “Beehive” is rated “achievable”. What is your current endurance level if you dont mind me asking?

The easy days are meant to me easy on the polarised plan so i wouldn’t necessarily expect your endurance levels to go up loads - think VO2 max progression level increases is what you should be chasing.

Another way of thinking about it is that anybody could do a level 10 endurance workout and push their endurance level to 10 - but that doesnt mean that it would be a good idea for every endurance ride in your plan going forward to be level 10.

Thanks for your answer.
My endurance level is 6.2, it actually came down a bit from 6,5
Nice to hear that I’m on a right track with my training…

I’m still quite new to Trainerroad and super thankful for your help.

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Thanks Hurdle for your answer.
Solution might be that I have to change the duration to get the progressions I want.
1hr seems to be to short of a time for a endurance session to be progressive

Is there a way to see the progression level history? AI FTP detect changed my FTP from 219 to 231, and I don’t think it changes my VO2 progression level until after I’d blown up doing (a similar alternative to) the suggested ride. I think it said it was Productive when I chose it, but now looking at the history it says Stretch, and my VO2 progression level is now 1.6 (I think it was around 4 before?).
I’m curious to see if I’ve done something wrong, or if the workout was genuinely just a bit too hard.

  • Not within TR at this time.*
    • If you have a habit of exporting your rides to Strava, and have the Progression Levels image setting turned on for TR workouts, that is kind of a history / capture of your PL’s at each workout.

It’s best to email to see what they can tell you.

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It was on Strava - thanks for pointing that out. :slight_smile:
VO2 was set to 3.9 on Thursday, and today it’s 1.6, but my workout was based on pushing 3.9->4.3 despite my AI FTP change just before. No wonder it was so hard! :slight_smile:

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Why did it go up and not down???

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Did your FTP go down?