Just adding this idea:
- Being able to calculate INOL (Intensity and Number of Lifts)
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Iād just love the ability to āone 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 itās there though! 
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 donāt think this type of application with strength plans is the right thing to do. Firstly, 90% of people donāt 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.
Iāve 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:
- Research shows that reps in proximity to failure (i.e. within ~3 reps) are what cause hypertrophy.
- Imagine a 1RM for each lift that behaved like ICUās FTP. You set it periodically and then it decays if you donāt 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)
- Subsequent sets could be classified, using the same formula: How many reps were near failure? Tracking this over time would be very useful.
- Going further: āEnergyā, 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. Thatās 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 itās of course very generalized how I formulated it, but thatās 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 āprogramming 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.
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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 (Iām long and skinny lol!). Sometime later I had to back off for injury. What is my 1RM now? Well, itās 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 doesnāt matter too much. I listen to my body, lift near failure, itās good. But for tracking over time I would like to automatically assess my sets and intensity. Thatās 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 Iām 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
My main desire is for my workouts to be counted into my Fatigue score.
Maybe there is not an objective way to do that but it would be nice if I could at least have an automatically assigned value rather than having to enter it manually each time.
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How do those activities come to Intervals? Are you manually creating one for each activity?
If those numbers are similar from workout to workout, just create a manual workout with a fixed load that you copy/drag on the calendar. When the workout is done, mark it as done and the load will be counted.
Check here for a similar question:
Currently I have Hevy auto sync to strava that auto syncs to intervals.
I could sync Hevy ā Google Fit ā intervals but I think it would be the same.
Hevy doesnāt allow for any RPE input anyways which might necessary for any useful load calculation.
But yeah even if there was a way to just set a rule like āAll workouts are 50 loadā that would be more useful than having them count 0 or having to manually enter them.
Or fancier, this workout name is this load, that workout name is another load.
Go to settings and scroll down:
You can adjust how much weight lifting affects fitness and fatigue (assuming you record it with a watch).
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thanks! Hevy does not record heartrate data but I also log them with my fitbit so maybe I could pump those over through google fit.
Looks like thereās nothing useful coming in to Intervalsā¦
Do as I said:
- Create one or more āManualā workouts with a name and an estimated load in your library.
- Drag them to the calendar following your usual routine
- Once executed, mark them as complete
This has the advantage that a workout description is also available.
ALT-Drag on the calendar to copy to another day
Mark each as done when executed and the estimated load will be counted.
I am manually creating them currently. Thanks for the tip!
Letās hope David will soon consider a better integration with Hevy.
It is now clear and evident that strength work is a priority for every type of specific sport, cycling, running, swimming, tennis, football, ecc ecc, in short the preparation of strength is the basis for then conditioning it and using it for your sporting discipline. Having a more in-depth integration with Hevy I believe is increasingly of growing interest for everyone. You could have collected all the data of all the training sessions on intervals.icu.
Letās hope in the near future
I would add that I have contacted the developers of Hevy several times, to ask if they can integrate the heart rate recording during training into the app. This would be fantastic and would prevent us from having to acquire it every time with a second app. Unfortunately I have not received an answer yet.
I thought that if more people write to them they could soon consider this heart rate integration.
What do you think?
3 Likes
Just reading through here - Iāve used fitnotes in the past, but looking over Hevy, WeightXReps and Liftosaur - it seems Hevy has an API here Swagger UI which could make an integration a possibility.
I really like the idea of supporting liftosaur or weightxrepsās text format natively in intervals however - that would be very cool. Some sort of text-based sync app should be possible?