Thoughts post test week (still need to do the critical power on bike)
Having completed Ironman Texas 2 weeks ago, it was good to see where things are at especially since my last tests were when environmental conditions were more suitable for kick-ass performances. In the cusp of summer, things are heating up here in TX, and humidity has been insane the last few days (90+%) …
This morning 5kTT. Started well but faded massively after couple of k. Felt defeated at the moment, but then Coach Paul in my head pop in to say this: you’re training in these conditions all summer long (and even hotter), this is what represents your capacity in these conditions. So at 91% humidity and 25c, I was able to clock in 23:46. Athletica will give me training intensity zones that represents what I can do in these conditions… you following me?
So athlete MJ realized that 1. Don’t always attach so much negative value to the absolute time- remember to look at what the conditions were. 2. Always do a test in the conditions you’re going to train in the next few months. So as most people on the northern hemisphere are getting into summer training, it could be a good idea to crank out a fun 5k to see if your training intensity zones need to be adjusted. 3. Running 5k hard after an Ironman is a great reminder that even an old girl, Ironman athlete need to do some hard running
MAF run test earlier this week also showed a lot slower time - quite similar to my pace at Ironman Texas, which made me realize that 1. I paced my IMTX pretty well considering the conditions. 2. Fixating on some wishful time regardless of conditions, is sure way to feel defeated and bad about myself. Just don’t.
Hello friends!
I have made my 5k TT test.
As I understood: my Threshold HR is average HR during the last 10 min of the test.
What about Threshold Pace? My average pace during 5k is 4:10 min/km. Athletica has installed my Threshold Pace at 4:26 min/km. It’s about 94% of average test pace.
Is 94% of average 5k TT pace correct formula for calculation?
Many thanks
I had a test week last week and I just felt I was not fully rested after IMTX to be doing this. I did not like the MAF test. i walked the majority of it because it was impossible for me to keep my heart rate as low as it wanted it to be. Fast walking kept my HR steady where it wanted it and as soon as I would attempt a slow jog I was getting beeped at that my HR was too high. I’m not understanding how this test is beneficial. Could my HR just have wanted to be elevated because of fatigue? Then my 5k test was awesome. I always go out way too fast but I took almost a minute off my time from the last time I did one. And we won’t talk about my FTP test.
I did a 5K TT test run this week. My HR is set to 170 but my AVG HR in the final 10 min of the 5K test was 161 (my HR never reached 170 during the test). I can set the threshold manually to 161 but I’m curious why the threshold was not set to 161 by Athletica. I got a message that my 5K TT time was updated, but not my HR. I do feel like my HR zones are too high.
Note, I have the 5K TT test workout saved in my workout library and added it to my plan manually for this test. Could that explain why the HR threshold was not adjusted?
Hi @Paw ,
Agree with you that it should have been updated. We’re making changes in this area so this is likely the cause. I’ve updated your zones manually accordingly. Thanks for reporting this and hopefully this will be resolved for others soon.
Best,
Paul
I noticed that training zones are now calculated from critical power and pace, instead of FTP and FTPace. My critical power and speed now adjust automatically.
I have a few questions:
Can I calculate my FTP and FTPace from the critical power and speed values in my profile? If so, how?
How do I calculate my critical power and speed if I know my FTP and FTPace?
Are the protocols for determining critical power and pace different from the previous protocols for FTP and FTPace during test week?
Wondering the same - about to start a new plan and wondering whether there is still value in including the test week. I think there would likely still be value since the test workouts would help build an accurate power/pace profile with a mix of indensities/durations…?
On a related note, does the new mathod for determining critical power/pace still automatically detect and update critical HR?
Hello @Kormozaparnik & @rap.
Good questions. This update went out to all on the beta group last week and we’re just ironing out a few minors before rolling out to everyone. A couple key points.
For the most part, FTP = CP. Or at least plus/minus 5%. So because we can automatically detect CP using our algorithms based on how you train, this makes the most sense to use.
For those onboarding, they get a solid assessment of the threshold right after downloading their training history, and adjustments can be made on a session by session basis moving forward.
To the point about testing - I’ve experimented myself and found that 20 min all out or more gives the best result in terms of an accurate threshold (CP or FTP - whatever you want to call it). So yes - doing an FTP test definitely has value.
Finally, yes - a critical heart rate is also calculated during these efforts. Remember to ideally use a working HR monitor if you know you’re going to go all in with one of these tests so your HR capture is accurate.
I’ve mentioned this in some of my other posts, but this seemed like a good place to point it out directly. I feel that the latest automatic adjustments (I’m in the beta program) have gotten too aggressive, such that my zones have been shifted too far down in HR and I’m consequently running too slowly.
I ran a 5k back in May, and my threshold HR back then was set to 171 from the data of that run. Since then, I haven’t done any hard runs of that length, and as a consequence my threshold or critical HR has been shifted steadily downwards, to the point that it reached 161 with the last adjustment. I’m fairly confident my threshold is closer to 171 than 161, and I’ve now manually adjusted it upwards.
While I like that the thresholds are being calculated automatically, I do think you need to add in some longer intervals and possibly still add in a 5k test every few months in order for the auto calculations to be accurate. The way the program is setup now, at least for medium volume, I basically never run hard enough for long enough to really get a good reading of my threshold value. I realize I can add a 5k manually, and I think I probably will if the values don’t adjust properly after my coming half marathon, but it would be better if Athletica could plan that for me so it’s a natural part of the plan.
Actually finding something similar at the moment as well as I am only just about to start the racing season, at which point, I think the automatic adjustments will start to be more accurate.
I guess that opens things up to the potential of, during the base and build periods in the offseason when you are not racing, you start dropping off too far without the right intensity/duration combinations scheduled in training.
Maybe it’s just a unique combo for triathlon where you are splitting your time across three things, especially if you are training for say the shorter Sprints or Olympics only, how would you get that intensity/duration combo to make the adjustments needed?
Or I am just not understanding the science/methodology (probably more likely)?
Hi there. I’ve been using athletica for about six months, but haven’t done the test sessions before. I’m in test week now and have a few questions:
my swim distance and paces didn’t calculate correctly because my Garmin doesn’t recognize kick sets. Is there a work around for this?
I can’t tell if my critical swim speed updated based on the tt, and if it did whether it was accurate because of the above.
I’m doing my bike ftp tomorrow on the trainer. I’m still trying to figure out the optimal setup for my.infopr rides - i have a tacx trainer, vector pedals, edge 530 and a zwift account. What’s the optimal equipment setup for athletica to get the most reliable input?
Thanks!!!
Garmin watch doesn’t detect kick sets, so please add any kick sets to your total distance.
Please let me know your time for 400m and 50m and I will show here how to calculate it - it then needs to be inserted to your Thresholds in your training plan settings.
You can import all your Athletica workouts into your Zwift Custom library. Here’s a little video on how https://youtu.be/pzSNkRdxNDg?si=bI46d4rRmmO2i6_5 - Then, when you start your test tomorrow:
Open Zwift, go to custom - find the correct Test - don’t use ERG mode - you can change this in your setting on Zwift. Let your body and mind do what it can on the day without ERG mode adjusting anything.
Be FREEEE! Don’t try to hit any power targets, a test should always be done freely, as hard as you can
now you have to decide which power source you are going to use: trainer or your vectors - if you ride a lot outside, I would go with Vectors, especially if you race by power. If racing by power is not that important, and you will be riding mostly indoors (as I assume you will this winter), then I would go by your trainer power. The important thing here is that you always use the same power source. Vectors and trainer will give slightly different numbers, so you are aware.
@wilcoxa35@Marjaana Garmin does enable recording of kick/drill sets on most watches. You just have to add the drill set screen and remember to start kick or drill sets in this mode, then add the distance at the end of each set. It works pretty smoothly once you get it set up (and if you remember to set it as a drill before you start).
Don’t try to hit any power targets, a test should always be done freely, as hard as you can 
