Feedback: The (un)intelligence of HIIT interval prescription

General
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TLDR; the prescription for Long interval HIIT sessions has a static recovery duration after each interval. This causes a considerably higher load/higher recovery than intended. The recovery needs to be athlete specific and adopted based on test week outcome.

I am a new Athletica user that just signed-up after the two week trial to give it a go.
Use the platform to structure running- and strength training. Have completed my test week.

During my initial week, i e before the test week, I got prescribed a Long interval HIIT session that included 5 x 400 m at 4:11-4:35/K pace with 45 sec walk/jog recovery.

In my session feedback I noted that I was totally cooked after the first interval due to the recovery being too short. And that I extended the recovery ~90 sec ensure good form and full control.
That is closer to a 1:1 ration b/w interval and recovery, and inline with the objective of getting an incomplete recovery to stimulate VO2 max. The AI coach noted my change and responded with “It’s great that you recognized the need for longer recovery between intervals—this is essential for maintaining form and control. Those adjustments you made in the later intervals show that you’re learning and adapting, which is key to improving your aerobic capacity without risking burnout.“

After now have completed the test week, I was expecting to have my sessions adjusted based on the feedback and fitness results of the first two weeks.

However, if I analyse my latest updated plan and upcoming Long interval HIIT sessions, the number of reps progress over time but they all have the same 45 sec recovery after each interval. Following this prescription would cause considerably higher load/higher recovery than intended.

Luckily there is a work-around to edit the suggested prescription to correct the recovery ration. But then the work-out category changes from scheduled by the regular AI coach to “Added by you”, which I assume means its load contribution will not adopt based on athlete’s accumulated load and fatigue level.

In contrast, the warm-up and cool-down duration of my aerobic development sessions is fine-tuned on a minute basis by the AI coach. Two very similar sessions can have different duration WU and CD. Here the platform is almost too dynamic.

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From my perspective here (not a coach!) I think the fact you amended the first session on the go and didn’t just give up on it is brilliant.

What you seem to be thinking is that the future sessions will always be that hard. However if things are working right, those intervals should feel a little less hard each time as you increase your fitness. So maybe next time around you could do a couple of intervals with the shorter break, then increase the rest?

The AI coach I guess will always try and push you to your maximum. It would be worth checking your zones look right as well.. Maybe adjusting them slightly might be a different option

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Hi @jockefc23 ,

Thanks for sharing your input.

I did a lab lactate test during the summer, to calibrate my Garmin running zones. These aligned pretty much with Athletica’s zones (albeit they use 7 vs Garmin’s 5 zones).

My understanding is that the AI coach will aim for a specific target load for each session, to manage the accumulated training load over time. This ensures that an athlete stays within a safe boundary that allows for recovery/adaption and leads to progressive fitness improvement.

Pushing each HIIT session to the max would defeat this purpose. In the example I cited above the target session load was 72, whilst my actual load after adjusting the recovery need up at 80. Keeping the prescribed 45 sec recovery after each interval would probably have exceeded 100 load points. Which is a significant load overreach compared to the target load.

I corrected the recovery on the fly, and could complete the session pretty much as intended. But had I put my full trust into the AI coach I would have failed miserably.

Nevertheless, I think the concept of this platform has great potential. And hope that my feedback can make this a better experience for all.

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I love this @jimmy ! I do adjust my sessions as well although I’d like to be able to rely more on the platform. I hope the platform matures over time and becomes more and more reliable.