Workout builder

[app4g]

Can you provide guidance or provide w/ some end-result files / text for the stuffs you send to Garmin for Power or HR? Or point me in the direction where I can do my own verification so that it matches, of sorts.

One can’t control HR, per se, hence none of these major platforms actually supports HR based workouts precisely like an indoor trainer controls the wattage for a specific interval. Hence like you said, there’s the typical “beeping” to alert the users. But the ramp thing… Using the workout cues to “inform” the user would be a good alternative but it would be grossly different from the graphic tho…

@david

Interavls.icu renders a range with solid colour up to the min and then a lighter colour to the max. Same for HR, power and pace.

Yes. But this is not the reality of what is sent to Garmin / Suunto correct? That’s why i would like to verify the actual output such that it matches.

TX

[david]

Sure I will send you some files. For both Garmin and Suunto you supply a JSON doc.

[Howie]

@app4g

One can’t control HR

Um, yeah ya can. It’s called intensity control in mind and body.

[app4g]

Oh, they’re JSON… is this JSON you send the same JSON that intervals.icu generates? (That I am downloading?)

Appreciate it.TX

[david]

No the format is quite different. But all the worked out power/bpm ranges in the JSON download will help.

[app4g]

@david the HR ramps need some loving. but the Power one is fixed.

In my post here Building workout using zone number instead of percentage range - #24 by app4g,

It’s from this Test workout

[
  {
    "duration": 300,
    "ramp": true,
    "hr": {
      "start": 100,
      "end": 50,
      "units": "%hr"
    },
    "_hr": {
      "value": 174,
      "start": 116,
      "end": 232
    }
  },
  {
    "duration": 300,
    "ramp": true,
    "hr": {
      "start": 50,
      "end": 100,
      "units": "%hr"
    },
    "_hr": {
      "value": 174,
      "start": 116,
      "end": 232
    }
  }
]

Good news now is that the workout shown on Intervals will be similar as workout shown in BreakAway. HR Ramps will be plotted as a Ramp, but internally it’s a range. HR Range will be plotted as a flat line (ave of range) but internally will still be a range)

HR Target Based Training feature, using workouts sync’ed from intervals.icu is finally nearly there.

TX

[app4g]

More examples. See screenshot.
you can just check my calendar for the examples. These are what I’ve been using for verification.
TQ.

[david]

Fixed. Ramps are now kept for HR and pace. Will deploy Tues AM (GMT+2).

[DaveQB]

I’d like to request we have kJ or calories steps. Garmin Connect supports this although it seems limited to 999kcal You can of course have a few 999kcal steps in a row though, to reach your target before the next step.

So a step can have a target of 750kcal. You can get there anyway you want.

Want me to put this in the Feature request category @david ?

Thank you.

[app4g]

TX… tho honestly it takes me some brainpower to figure out exactly when it Tues GMT+2

even w/ the help from this site

GMT+2 - exact time now - Time.is

but you said tues… so i’ll just wait till wednesday or later to re-confirm.

TX
BTW, for confirmation, are the zones start and end supposed to be at the same BPM?
eg:
Z1 = 100-120
Z2 = 121-140
Z3 = 141-160

so ramp Z1 -Z2 then Z2-Z3 should be
100-120 → 121-140 → 141-160 or will it be middle of the HR Zone?
Just want to sync understanding and it’s not me mis-interpreting the way it should be.

[app4g]

Curious… what is this for? how is it used? Running? Cycling? as an alert to when the running/cycling is over? You’re not done till 750kcal for eg:? or is it for intervals? you run/cycle at x intensity until you hit 750kcal and then go to next step?

[DaveQB]

Your last sentence. For cycling interval.

Start your efforts after you’ve generated 2,000kj for example. Ideally, you’d workout how long your races are and how many kj’s you burn just before the race heats up and train to do your hard efforts in this fatigued state.

[DaveQB]

@app4g

tho honestly it takes me some brainpower to figure out exactly when it Tues GMT+2

GMT is the best way to communicate a time. So it just becomes simple maths. I know I am in +10 (+11 in summer), so instantly I know +2 is 8 hours back from me now (autumn). Easy!

[app4g]

Thanks… and wow… never did think about these sort of scenarios. Makes sense tho. I guess that’s why these pros can still have that kick at the end of 200+km

@DaveQB

GMT is the best way to communicate a time. So it just becomes simple maths. I know I am in +10 (+11 in summer), so instantly I know +2 is 8 hours back from me now (autumn). Easy!

while I agree w/ you, I have to say that i don’t typically know(remember) my own GMT time difference :-p

[david]

Adding new targets (distance, time etc.) is quite a lot of risky work unfortunately. Your best bet now is to just start with steps that gets you enough kJ of work and then put in the real stuff. 3h on the lower side of Z2 is 2000 kJ for me:

[david]

The zone ranges go from the start of the zone to the end of the zone. So if you to “Z2-Z3” its lowest bpm (or watts) in Z2 to highest in Z3. Just using “Z2” is lowest in Z2 to highest in Z2.

Z1 is a special case with no lower bound so 80% of the upper bound is used.

[app4g]

Noted, in that case, is this workout behaving in the expected way? (as I noticed the ramp start and end points don’t line up)

Or the fix hasn’t been deployed yet?

[david]

You can’t do a down ramp down using a single zone specifier.

It is behaving as expected for the up ramps. The first part of the range (Z2-Z3) uses the lower end of Z2 but the end of the range uses the upper end of Z3. So the next range starting on Z3 will not line up with the end of the first.

[app4g]

@david

The first part of the range (Z2-Z3) uses the lower end of Z2 but the end of the range uses the upper end of Z3. So the next range starting on Z3 will not line up with the end of the first.

Edit: Got it! (finally )

Is this sort of Ramp Down supported? The bpm delta is 1bpm

[thrstn]

you enter ramp z2-z3 (81%-93% // 115-132bpm) and ramp z3-z4 (90%-99% // 128-141) and this is what it looks like the sawtooth on the graph. for the line up you only have to enter “- 10m ramp Z2 HR” and “- 10m ramp Z3 HR” … lower end up to upper end of zone 2 and then lower end up to upper end of zone 3