Punchy, techy Singletrack, how to match the workout for adaptive training?

Here is a link to the ride, not sure if this lets you all see it?

Did a hot lap of a techy and very punchy local trail yesterday. I live in SE Michigan so we don’t have massive climbs or descents but we have a lot of short punchy climbs. Anyway, this took me 2 hr 15 min and AVG 116, NP 156 (FTP 250) but it was a max effort because of the nature of the riding (avg 174 BPM). I spent almost 2 hours with my HR in threshold zone. 10 minutes alone was in anaerobic power zone. I’m struggling with how to match this to a workout so it gets registered by adaptive training. My experience is it really doesn’t if you don’t match it to something. I did an AI FTP update a while back and entered a ticket with support and they mentioned that if you don’t match the outdoor rides to something, they really don’t get assessed properly.

Anyway, a 2 hour 156 NP ride on paper would be basically a Z2 / borderline recovery ride for me. But because of this type of demanding single track, it was 2 hours of my HR in threshold due to all the big spikes into V02 Max / Anaerobic. I thought about maybe quantifying the time spent over V02 Max and trying to match it to an Anaerobic workout? That still feels wrong because I still logged a bunch of time in other zones too.

I will really be interested to see how workout levels V2 will score this type of thing.

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What AI FTP Detection Needs to Detect Your FTP

In order for AI FTP Detection to have enough data to accurately detect your FTP, you need a minimum of 10 completed TrainerRoad indoor workouts. If you haven’t completed enough workouts, don’t stress—you’ll see how many more you need when you click the button to use the feature. Once you’ve completed these 10 workouts, AI FTP Detection will analyze and incorporate all indoor and outdoor rides with power data, whether or not they’re TrainerRoad workouts.

  • So, any non-TR ride with power can & will be used for AIFTPD if you have done the 10 indoor workouts as the prerequisite.

With respect to the “really don’t get assessed properly” comment, that relates only to Progression Levels. The only rides that currently get included in PL calculations (and the related AT adaptations) are indoor TR workouts or outdoor TR workouts.

  • As such, I understand your goal here (a workaround for the current limitation where AT ignores non-TR workouts for PL), but it is sort of a fools errand. I did a quick search and don’t see anything that is even a reasonable approximation of your ride above. Any one you pick to associate will give you PL changes that likely don’t really align with your actual ride. That will skew your PLs and potentially set you on a course that is not correct for you actual progress.

  • This is the reason that TR highly discourages this type of hack. Unless you do a decent job of following a related TR workout, it’s best to just leave this untouched for now.


Ahhh okay, thanks for clearing all that up Chad, I will leave it blank!

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Highland Rec… Nice! I haven’t been out there this year. BTW I’m a local SE MI gravel and MTB’r who’s been using TR for almost 5 years. I’ve seen massive improvements using TR so feel free to DM me if you want to learn from anyone of my many mistakes, lol.


Hey thanks man! Actually I recognized your name on the forum recently and on some Strava rides (Nacho). My buddy rides with WiM as well. I’ll shoot you a message, would love to pick your brain! Just followed you on Strava (Daniel Gruszka).

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Ahh nacho…what a great and painful ride