Has anybody created workout instructions so you can create workouts for in Intervals.icu with normal conversiational instructions?
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Yes! I have tried how it build a training program for someone who wants loose weight and still improve Vo2max and this is how it looks!
I took 1-8 weeks away to keep this little bit shorter.
But important is to tell GPT as much data as possible.
ChatGPT workout suggest:
Designing a customised and well-structured training plan for cycling requires careful consideration of your current fitness level, goals, and available training time. Since your target is weight loss and improving Vo2max, the plan will focus on a combination of cardiovascular workouts, interval training, and endurance rides. It’s essential to monitor your heart rate and power output during the training sessions for better tracking and performance assessment. Here’s a 12-week plan for you:
Week 9-12: Endurance and Weight Loss Focus
In this phase, we’ll combine longer rides with some intense workouts to burn more calories and improve endurance.
1. Day 1 (Indoor Cycling):
- Warm-up: 10 minutes at an easy pace
- Main set: 3 x 10 minutes at threshold intensity (70-80% of FTP) with 2 minutes of easy spinning in between
- Cool-down: 5-10 minutes at an easy pace
2. Day 2 (Mountain Biking):
- Duration: 75-90 minutes at a comfortable pace, exploring different terrains and increasing the time spent on the bike.
3. Day 3 (Indoor Cycling):
- Warm-up: 10 minutes at an easy pace
- Main set: 6 x 2-minute intervals at high intensity (80-85% of FTP) with 1 minute of active recovery between intervals
- Cool-down: 5-10 minutes at an easy pace
General Guidelines:
- Each week, try to add a little bit of time to your workouts to progress gradually.
- Stay hydrated during your rides, and make sure to refuel with a balanced diet to support weight loss.
- Incorporate some strength training and flexibility exercises on your non-cycling days to enhance overall fitness and reduce the risk of injuries.
- Listen to your body and allow for sufficient rest and recovery when needed.
- Consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions.
Remember, consistency and dedication are key to achieving your cycling goals. Good luck with your training, and enjoy the journey to better fitness and health!
This is a mix of intensity in the endurance and tempo levels. Should be done at 91-105% of FTP.
This is also sub-threshold, and in the Tempo level.
It should be done closer to 120% of FTP.
In both cases, those are mid-level (3 zone model) workouts, and will do nothing major for your VO2.
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Hi @IlariK, I actually meant something else. Specifically, that I can have a workout written in a conversational manner in ChatGPT using the workout markup of intervals.icu.
I have now given the following task to ChatGPT:
I am using this chat to have you write workouts for intervals.icu. Workouts are txt files with the following rules:
Workout steps start with a new line with a dash and use the following construction:
- A duration “30s”, “10m”, “1m30” etc.
- 100w, 80% (percentage of FTP), 60% HR (max heart rate), 100% LTHR (of threshold HR), 90 rpm (cadence)
- Ranges 100-140w, 80-90% (Wattage or percentage of FTP) etc.
- Ramps “Ramp 100-200w” or “Ramp 60-80%” (Wattage or percentage of FTP)
Remember, for the intervals you don’t start with a dash, and the number of repetitions followed by an x (for example, 4x for 4 repetitions) starts on an entirely new line with a white space above it.
Let me know if you have any questions. If not, just indicate that you have understood the workout format with the word UNDERSTOOD.
Then, subsequently, if I give the following command, it creates a workout that I can immediately put in intervals.icu as a workout:
Create a sweetspot tempo training with a warm-up of 15 minutes ramping from 55 to 75% of FTP, followed by three sweetspot tempo blocks with a rest block of 3 minutes at 65%. End with a cooldown of 15 minutes where the intensity decreases from 75% to 55% FTP.
The first command thus seems to work in ChatGPT.
PS, I wrote the task in Dutch, so perhaps the translation might not work correctly; you would have to test that."
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Yes I noticed that and therefore I didn’t use it at all.
I don’t entirely agree, training in zone 2 and somewhat above that zone will have an impact on vo2max, increase in systolic volume, improvement in cardiac output, increase in mitochondria and mitochondrial efficiency, above the first threshold you are going to make the type IIa fibres more oxidative, all of this will have an impact on vo2max, then there is the more specific preparation depending on the athlete.
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I don’t disagree in general, but the workouts that were labelled as hard, are not hard. In that respect, it won’t get the gains expected from a hard workout.
Hi, I made a custom GPT that can help you build a custom trainingplan You can test it if you want and I would love to have some feedack!
Coach GPT for Intervals.icu
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Trying this out & it looks like the output json needs to have distance in km rather than m, as this gets picked up by intervals as minutes.
Also the workout needs to have a type attribute (ride, run, swim).
Thanks
First of all, thanks for testing and the feedback!
This problem was mentioned in the instructions for the GPT, but especially for swimming. I never made a running plan in km, alsways time-based. Edited this to apply to all sports now.
I also updated the python script to work well with km and m.
The script uses words in the name of the workout to determine the type:
"type": "Ride" if "Bike" in training["name"] else "Run" if "Run" in training["name"] else "Swim",
I also added this to the instructions of the GPT.
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How do you actually input JSON to Intervals? I couldn’t find how to do this.
follow the instructions here: GitHub - h3xh0und/intervals.icu-api: Python script to sent training events to Intervals.icu API you’ll need to run a powershell or python script & will need your API key
Ask Chat GTP to provide and write trainings instructions? Hope you do NOT seriously think this gonna work with good quality. 
I mean you´ll receive an answer from this LLM, but endurance training becomes so specific at a certain point where experienced “humans” with qualified skillset are required to shift progress to a higher level.
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Have you thought about including power-based workouts?
It is essential for most cycling users, thank you.