Weight Lifting improvements

Just adding this idea:

  • Being able to calculate INOL (Intensity and Number of Lifts)
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Iā€™d just love the ability to ā€œone clickā€ add total weights lifted from a weights session, perhaps also with a minutes duration, without having to click through all the screens. I track what I do in a different app, but would like to see how e.g. my deadlifts affects my fitness form for my rides (Wahoo Systm/Kickr 6).

The current way to add a session is rather confusing, and tedious. I do appreciate that itā€™s there though! :smiley:

PS. I love having my rides here, which made the transition from Zwift to Systm so seamless. Thanks!

For those of you who are cyclists, I donā€™t think this type of application with strength plans is the right thing to do. Firstly, 90% of people donā€™t master the technique of a squat, these websites place special emphasis on lifting too much weight and performing too many repetitions. There is enough scientific evidence of strength work in cyclists and everything has changed, review studies by Dr. David Barranco and PallarĆ©s, where he explains perfectly what is the strength work to be done for cyclists, where it is more important to prioritize the speed of execution than the weight.
Be careful with this type of software that does not take into account any type of personalisation and does not know the demands and scientific evidence of strength work applied to cycling.
You can easily get injured.

Iā€™ve been thinking about weightlifting and Intervals.icu. I think that the analytic techniques ICU has built out so well could have a novel and substantial impact in improving strength training. To explain:

  1. Research shows that reps in proximity to failure (i.e. within ~3 reps) are what cause hypertrophy.
  2. Imagine a 1RM for each lift that behaved like ICUā€™s FTP. You set it periodically and then it decays if you donā€™t get near it. I would set it based on one of the many approximate formula that relate weight, reps, and 1 RM (not necessarily a true 1 RM)
  3. Subsequent sets could be classified, using the same formula: How many reps were near failure? Tracking this over time would be very useful.
  4. Going further: ā€œEnergyā€, the potential to lift in a subsequent set, could be modeled like Wā€™ bal. The time constant is something like 5-7 minutes. So 1 RM used to estimate reps near failure could be dynamically modeled based on the rest between sets. This would yield a better estimate of fatigue generated by estimating what was really possible given energy depletion, rest time, and potential.

Right now I just track time and heart rate with Garmin, so that comes here for fatigue and load. Thatā€™s fine-ish. I track lifts and weight with another app (Progression). I hope to build out the model I have described with its exported data.

I wish Garmin would recognized that weight lifting is done with the watch and the phone! It is so much easier to enter reps, weight, sets, and exercises on a phone (while still tracking time and HR on the watch).

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Well, actually this is how you program strength training. You take a percentage of the 1 RM and depending on how you coped you change it for the next iteration. There are many ways how this is calculated and implemented, so itā€™s of course very generalized how I formulated it, but thatā€™s how to do it.

Currently I found Liftosaur and switched directly from my lifetime Hevy license, because it has a very strong support of all types of progression. Until that I had to calculate my new weights manually, constantly. Now this issue is taken away from me. It features even a ā€œprogramming languageā€ where you can program all your progression wishes directly into your trainingsplan. And, the developper is - just like David - very supportive and open to improving the app.

Thinking a bit more about it. It would be a great thing, if @david could check with the developper of liftosaur if there is a chance to connect those two. Liftosaur to provide all the weight programming and intervals to be the data collection for things like weight, intensity, maybe even muscle groups worked. I guess it would serve both - and it would be an excellent set of tools; best of both worlds combined.

Thx @Reini68! Will definitely check out liftosaur. It would be AMAZING if it could connect into Intervals ā€¦

To elaborate a little more on what I was trying to suggest: My point is sort of about what is your 1RM? Concretely: In May I hit a PR of 340 1RM (Iā€™m long and skinny lol!). Sometime later I had to back off for injury. What is my 1RM now? Well, itā€™s decaying. Something less than 340. This week I hit 322, seems about right. This is analogous to how ICU models FTP decay.

For programming it doesnā€™t matter too much. I listen to my body, lift near failure, itā€™s good. But for tracking over time I would like to automatically assess my sets and intensity. Thatā€™s where I would use this.

Cheers!

Thanks again for the liftosaur tip. It is really quite something. I think I will make the move, though Iā€™m trying to sort through all of its power and whether will work for me and my patterns.

Very spiritually aligned with Intervals.icu. Using data to improve.

It would be great if there would be a way to track indiviual weight lifting excesises/reps and their kg, so that we can make graphs on the progress. So not just the total weight.

Strong app.

I want all my data in intervals. In garmin I can also create weight lifting excersise, but I dont see individual sets/weights I think