Starting from Zero… an Intervals.icu experiment

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Hello all.

When I created the videos on how to link intervals.icu to Garmin and Wahoo devices, there is a part where I mention the option to Download Old Data to fetch previous activity data stored in the devices and that the historical information will fill up the calendar and fitness sections, speeding up the analysis and planning process. If there is no history data, then all calculations will start from zero.

Then it got to me that, when I joined Intervals.icu coming from Golden Cheetah, I imported my power data and I never saw how is it to start from zero.

By Zero I mean, what it would be like for some one who is just starting training with power AND starting with Intervals.icu at the same time? I am particularly curious about the Fitness Chart.

So, I decided to do an experiment and see that first hand. I have a Wahoo Bolt 2 that is seldom used. I removed it from my Intervals account and created a new one in order to make this experiment.

I opened the account with the same settings as the main one (as eventually I want to compare both) and linked it to my Wahoo account, making sure no old data was transferred and that all was in zero.

I added the Wahoo mount to my bike so that I will use both the Garmin and the Wahoo at the same time in all the rides during this experiment, planned for 42 days to give the Fitness Chart the required time frame with the standard 42 days for fitness and 7 days for fatigue.

The experiment started on April 7th and I have been documenting the daily results in my Instagram account (https://www.instagram.com/bicimapas/) and will continue to do so until I get to the 42 days, maybe a bit longer, depending on what shows up.

This is a screen shot of the first day when an eFTP was immediately calculated

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This is day 7, yesterday (the red dot shows when the “new” eFTP was calculated):

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And this is the activity list view showing Fitness, Fatigue and Form during the first 8 days (including today):

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Maybe you will find this interesting,

Greetings

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Second Week Results

Hello all,

After 15 days running this experiment, this is how the Fitness Chart looks. Considering that Fitness uses a 42 day constant, there are still 27 days in the average calculation with no data and the effect has been several days in the red zone, though it is not significant yet.

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The Ramp Rate for the first week was 11.7 and 9 for the second week. I am riding 6 days a week with a rest day on Thursdays.

Of course, the Fatigue, Fitness and Form trends on this experimental account are quite different from those in my regular account.

Greetings

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Interesting project. But you can also do that with a training plan. Then you can also play through different scenarios, and define different “form” and “fitness” starting points, etc.

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For people who are starting out with the PMC chart and don’t have detailed data (like someone who just bought his first sports device) but were already active on regular bases, there are a couple of thumb rules to set a starting Fitness in the ballpark.
If you have an idea how many hours a week you were active over the last month, multiply that by a load of 45 (which is 65-70% intensity) and divide by 7 to get an acceptable starting Fitness number. This will balance the PMC chart much faster compared to waiting 6 weeks.

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@R2Tom
You are correct but, based on the images shown in your post, it is evident that you have a very good knowledge of both the Intervals platform as well as training with power.
I have done those simulations with my CTS-TSS planning worksheets as well and know what to expect.
This experiment has the purpose to show someone who is just starting training with power using Intervals.icu and has no history data, what they could expect when starting. Such a person would not yet have the knowledge to do the planning you show in your images.
Eventually, once the 42 days are completed, I will create a Youtube video explaining new commers to power training what they will see in the PMC in the first weeks.
And give a use to my Wahoo Bolt 2 that was collecting dust… :wink:
Thanks for your comments