I’ve encountered some issues with my training plan and would appreciate your help in resolving them. Here’s an overview of the steps I’ve taken and the challenges I’m facing:
Steps I’ve Taken:
Completed the final setup of Athletica.
Imported valid data from the previous season (a few months’ worth).
Conducted a test week to ensure proper set-up and data.
Issues Encountered:
1. Training Plan Consistency
My biggest concern is that the training plan remains the same throughout the year. For example, I reviewed the training blocks for the next four weeks and compared them to the blocks planned four weeks before my main event (Ironman 70.3 World Championship, 9 months away). The structure and prescribed times are identical, which doesn’t align with the progressive adaptations I need.
Example:
Build 2 (now in January) is identical to Build 2 (3 weeks before IMWC):
Switching to a Low Volume plan, which reduced swim sessions but eliminated strength training altogether. Attempts to add a strength portion constraint didn’t work.
Due to the nature of my main race and my fitness priorities, I need to focus more on improving my running speed and strength work on the bike, with fewer swim sessions.
3. Strength Workouts
The strength workout is the same exact session repeated throughout the entire year. There is no variation or progression, which feels misaligned with my training needs and goals.
Examples: main load before my race vs. some random racovery and build week during the year:
I keep receiving prompts to import HRV data, but I haven’t found a way to do this. I use an Apple Watch and manually export workout data from Training Peaks, but I can’t figure out how to include HRV data. Could the lack of HRV data negatively affect plan calculations?
Regarding point 1, when I compare my first and last build week before a B priority race (half distance), the volume of work is about the same. Perhaps there will be some adjustment based on session completion and subjective feedback.
A few questions I had when I read this was 1) what is the load or fitness today vs. the load before the taper? The goal of the program is to slowly build it up, providing bits of the stress you will see on race day. There isn’t a single important session but the training plan as a whole. 2) assuming threshold settings are correct, if you think you can handle more and life allows it, perhaps try playing with the hours a bit.
Half distance racing requires a lot of functional strength. You may want to consider racing short in the lead up, or focus on single sport limiters now. 9 months is a long time to get fit. Depending on background, you may not need that much time. I hope this helps. Sorry if it doesn’t.
1.When you look at the plan forward now, it looks the same, but the magic truly happens as you execute those workouts and athletica gets to know what you can handle over time. The load starts to increase and you’ll see changes as you go. It takes a little bit of time before it gets to know you.
This is part of the adaptability of the system. It changes with you as you train.
We get this questions often. As you keep training and if you feel like you can handle a little bit more, just increase a little bit of duration. For example, if you think you need more time on the bike, then add 10-20mins of time and the system will adapt. If run is your weakness, then I would recommend frequency over length. You may want to swap one of those swims to running.
Here’s an example why this is important. Say that you get sick, or work gets away, or you just can’t stay motivated (heaven forbid) and miss a bunch of training. You can’t expect to jump back on training and pick up after missing a bunch of training.
Similarly, if you keep ticking off boxes and coping with training well, athletica will see that and add a bit more load knowing you can handle it. (there are safety guards in place for not overdoing it of course and you’ll see some overtraining warnings if fatigue numbers go haywire).
So when the time comes and you enter build 2 phase before your race, that week has changed. The load will be higher based on what you’ve done.
So unfortunately you just need to stay patient here and see things changing as you go.
Swim: use workout wizard injury tab to change one of those swim sessions into Run or bike instead, or delete the swim all together.
Our strength program is great and really helps your running, but I agree it gets boring after a while. You could insert your own strength program there. Happy to give you a strength workout if needed.
Unfortunately our recovery profile is only based on Garmin watches at the moment, but we are working on brining Apple watch integration. The lack of HRV does not affect your plan calculations though.
YES! I would also love a monthly calendar view. @Prof is this in the pipeline ?
There are two ways to get a new test week (I agree it is good to test regularly to see where you are at), 1. re-generate your plan - test week is the second week of newly generated plan. 2. Go back to your last test week, save the tests you want to do in your library and place them in your calendar. Maybe the later part of a recovery week is a good time to do couple of tests, or instead of harder intervals, pop in a 5K TT or bike test. I keep my own records of tests on google sheet: you can make a copy of this one - (make sure to make your own copy).
Sorry long answer here. Hope this helps to build a little more confidence in the plan. Happy to jump on a call if you need someone to take a look at your plan
To address your first point: yes, I was comparing the current training phases, then looking at random weeks further into the season, and even just before the tapering phase. I observed the same results across all these scenarios.
This issue is more about season planning and the polarity of training. The solution isn’t simply adding a bit more time to workouts whenever I feel like it. A well-designed training strategy (such as a linear season plan) should account for this. For example, the current build weeks should focus more on volume, while closer to key events, the focus should shift toward intensity. It’s not just about the pace being adjusted as the race approaches—the structure of the workouts themselves should evolve.
While nine months is a substantial amount of time to prepare for a single event, I’m planning for a double-peaked season. My primary focus is on the World Championship (my main event), but I also have an A race five months from now. After that race, I plan to take a short break before starting another training cycle. However, I haven’t yet figured out how to communicate this double-peak strategy to the AI training plan.
As I mentioned earlier, I now understand that the workouts I see planned far into the future aren’t set in stone and will likely be adjusted. However, I’m concerned that the adjustments shouldn’t just involve adding more time to the same workouts. The current plan seems to have identical structured workouts for the entire year, but training needs to adapt to different phases of the season. For example, during certain periods, I’d expect more intense, short-interval running workouts on the track. Will these kinds of adjustments happen automatically as I complete my current workouts? I’m monitoring this closely by reviewing both completed and planned sessions, but I’m still unsure.
Thank you for suggesting the Workout Wizard! I will do that!
Regarding the strength program: I only see one identical strength workout repeated throughout the plan. Is this a mistake? Are there additional strength workouts available, or do I need to create my own?
Understood, thank you.
That sounds great—I look forward to it!
I’ve added some test workouts to my library and incorporated them into my plan. However, this feels like something a coach would typically do, so it would be helpful if the plan could suggest such adjustments as I progress. Thanks for the Google Sheet—it’s much appreciated!
And apologies for long answer too :)) I always dig deep into the training data and planning and I then summarize all my findings!
Not sure if you are still on base phase where there’s more zone 2 training or already in build where intensity builds, but the frame work of build stays much the same, BUT here’s how it changes:
more volume & and if you feel like you can handle more and feel good - add more yourself
more race specific work. There will be race pace efforts, threshold and weekly vomax sessions, plus speed in the pool. This will also change based on your fitness level. The main set of vo2max sessions change as you get on with your program. Not sure what kind of track workouts you are referring to, but there are your 30s uphill sprints (which done uphill are more gentle on your body - less risk of hamstrings tears for example), and you can do your 30s/30s on the track if you prefer that. You can also use the workout wizard to give you alternative workouts, such as 400m repeats etc. I believe there is almost infinite number of options to change up if boredom hits or you think you need something else. Remember thought, sometimes you just need to repeat the same workout many many times before seeing results.
When it comes to tests - I am not sure but I think regular test weeks are not programmed 1. because they are draining 2. not many people like them 3. they take away from training. Nothing stops you from doing a test or two after few days of easier training. That’s what I do personally when I feel like I’ve stepped up in fitness… or after time off and want to put a pin on my fitness (brutal honesty is sometimes a powerful motivator).
I love your questions… keep being an advocate for your fitness, keep asking questions and having a critical mind. LOVE it You are your own science experiment!
Hi @Marjaana
thank you for your answer! Yes exactly I am my own scientific experiment :))
In general answer - I have planned out the season and then reviewed the details and I was confused that no matter the phase, workouts are the same. Now I understand they will change over time and I will keep an eye on that. I definitely want to follow standard periodization plan where through volume you gradually build up to race specific efforts and trainings sessions.
That (for me) includes testing which is both good for:
a) keeping track with your goals and adjusting the plan if needed
b) keeping the data update, so performance potential is being calculated from accurate tresholds
I am also not fan of field tests And I have already planned them out for my season, lets say its definitely not every 4 - 6 weeks as adviced I will sort it out manually in Athletica by adding them to the library.
Thanks again!
Main set of VO2 max definitely change as you get things done. This time last year my weekly VO2 max had a load of 72, this year it’s 164. I’ve come into this year on higher fitness.
I only do medium volume bike. But if you do some maximal efforts, the AI will recognise and update your critical power. For instance I do the 2 x 8 min test on my bike due to constraint of the local road I do them on.
As you complete more workouts the power ranges of the different types of workouts will also change, as well as number of intervals and overall duration.
You are your own science experiment!
And I have already planned them out for my season, lets say its definitely not every 4 - 6 weeks as adviced