Workout builder

Wow great!
In my opinion, the first option is enough.
8m 90% PC42 (i.e. 8m at 90% of best 8m power for last 42 days)

2 Likes

The second option would work well David, as when you are looking to extend time to exhaustion (TTE) at FTP, you are targeting an interval duration beyond your current TTE, but at a power level derived from your PD curve at your current TTE

2 Likes

HOW to calculate the time to exhaustion (TTE) ?

1 Like

There are several tools that ‘predict’ this for you, like TP (WKO) and Xert. The higher your power above threshold is, the shorter TTE will be, obviously.

In theory, your TTE for your FTP is 60 minutes, but for most it’s somewhere between 40 and 70 minutes.

Having good (power) data, helps in determining your TTE for any given (above (F)TP) power, i.e. x minutes at 120% or y minutes at 130%, etc.

1 Like

Do you mean, for example, such training?
6m 100% PC42-5m (i.e. 6m at 100% of best 5m power for last 42 days)
It’s probably quite difficult training :slight_smile: In trainings it is important to set realistic goals.

1 Like

Guys unfortunately I am going to have to park the %PC thing for now. It’s difficult to implement because an athletes power curve for a given number of days is a much more complicated reference than FTP. Things like “time in zones” for FTP based workouts don’t change when the athletes FTP changes (because the zones move as well). Everything potentially changes whenever a new ride is completed for power-curve based workouts. The actual %FTP or watts for every step needs to be computed just to draw the little charts on the calendar, expensive if this requires the power curve, simple for FTP based.

I could provide easy access to the athletes power curve (for a given number of days) to make it easy to lookup things like 5m power as a percentage of FTP for creating workouts.

6 Likes

Thanks for having a look at the possibility anyway.

1 Like

Houston, we have a problem :slight_smile:

Swimmers typically measure their workouts in meters or yards

3 Likes

Ack this thing is getting scope creep. Is the 70% pace as a percentage of your swim FTP?

Are running workouts specified in a similar way?

1 Like

Run and swim workouts I’ve seen are specified either using distance or time per step. The intensity can be given as a zone or specific pace.

Initially this swim workout looked like this:

250m Z1
10 x (100m Z3 / 15" rest)
500m Z2
250m Z1

(I confused Z3 with 70% while editing)

My run workouts usually look like this:

20min Z1
4 x (8min Z3 / 3min Z1)
10min Z1

or it could be

1km Z1
20 x (500m Z3 / 500m Z1)
1km Z1

I’ve seen other formats, but definitely people use both time and distance as measures

The workout editor now has an “Indoor” checkbox next to the activity type when “Ride” is selected. Tick this box to use your indoor FTP to build the workout. It is automatically ticked if you import a workout file. “Virtual Ride”'s are always considered indoor.

It turns out that delete was supported but only for empty folders. There is a delete button on the “Edit Folder” dialog. It was hidden unless the folder was empty (UX fail). Now its always there but displays a message if the folder is not empty.

1 Like

This might be fixed now. I wasn’t able to reproduce it (Chrome on Mac) but did find something a bit off.

Still can’t see a delete option… (Chrome)

image

I’ll look in Edge

Its on the edit dialog so you need to “Edit Folder” first. I will add it to that menu as well.

Cheers, got it.

(weird things in Edge, formatting, CSS etc, won’t got there, now I know why I don’t use Edge)

Mega feature!

I’m not sure I’m quite understanding the behavior though:
I drop a workout onto today, and it sits beside the one I already completed:


Then I move it to Monday (where I already had a workout) and it’s gone, but some percentage value changes.

When I refresh the page for a glimpse of a second I can see this:

So my guess is that the planned workouts get hidden behind the real one somehow. But I can’t remove them as they’re not visible once the website has loaded. Am I doing sth. wrong?

By the way: What do the percentages mean (7% in the workout and 25% in the weekly summary on the left)?

1 Like

Thanks!

Activities and planned workouts are separate in Intervals.icu.

There is a checkbox in “Options” to “Show past planned workouts”. You need to check that to see workouts before today.

The other related checkbox is “Show compliance to plan” which is what is showing the percentages. It looks at the total training load (or duration if load isn’t available) for activities done on each day and compares that to what was planned by activity type. Each activity gets a percentage showing actual load / planned load. The help icon ("?" near “View on Strava”) has some more info on the colour coding of the percentages.

So on the 31st June your compliance is 89% (nice and green!).

The percentage in the summary is the same thing for each activity type for the whole week.

1 Like

The builder now has a “Add Step” button that pops up a form to fill in to add a new step to the workout. Its quicker to edit the text but this has all the options and is easier for new users.

4 Likes

What does the error “Request failed with error code 422” mean the problem is when importing a ZWO file to create a workout?