AI Endurance Blog Posts


Respiration frequency and HRV thresholds

Respiration frequency and HRV thresholds

by Markus Rummel. We present the first results of AI Endurance's new capability to calculate Respiration Frequency (RF) from in-activity heart rate variability (HRV) data. RF demonstrates its potential in assessing the validity of HRV threshold determination.

One year on. Reflections on a year of AI coaching

One year on. Reflections on a year of AI coaching

by Grant Paling. So welcome back to my blog. As I approach 12 months of being coached by AI Endurance there is a lot to reflect on! So let’s get to it.

DDFA Dynamical Detrended Fluctuation Analysis

DDFA Dynamical Detrended Fluctuation Analysis

by Markus Rummel. DDFA (Dynamical Detrended Fluctuation Analysis) is a new method to analyze the changes in your HRV data during exercise. It is an evolution of the DFA analysis based on the research in [1, 2] used by AI Endurance.

Real-time readiness with alphaHRV and AI Endurance

Real-time readiness with alphaHRV and AI Endurance

by Stefano Andriolo, Markus Rummel and Iñigo Tolosa. We present a new real time feature of evaluating readiness to train based on in-activity heart rate variability (HRV) measurements during the warm up of your activity. You can use this feature in the newest version of the alphaHRV Garmin Connect IQ app at no additional cost.

European Championship Dreams – Part Deux!

European Championship Dreams – Part Deux!

by Grant Paling. In my last blog, I closed the chapter on my European Championship race in Portugal. It definitely was an intense period leading up to, during and after the race. So many emotions, so much effort invested and then…what’s next?

Diving into the data – how accurate was AI Endurance in predicting my performance?

Diving into the data – how accurate was AI Endurance in predicting my performance?

by Grant Paling. So you’ve read about my race. If you stuck with it, I know the report was quite epic (and that was the edited version!) so if you read it all, thank you! Having told you what happened in the race, I wanted to share a bit about how I used AI Endurance to prepare my race strategy.

Reflection on the European Championships – race report

Reflection on the European Championships – race report

by Grant Paling. I’m back. It’s been a few weeks and ultimately, a lot of time to process what happened. If you’ve been following my European Age Group Championship adventures, you will know that the triathlon went well. Very well. But let me give you a deeper insight into the race, the mentality I took into it and then in following blogs I’ll reflect on how that performance was achieved using AI Endurance.

“I don’t really know how I’m doing”

“I don’t really know how I’m doing”

by Grant Paling. In his last blog post in a series of three, "I don’t really know how I’m doing," Grant reflects on self-assessment and personal growth, emphasizing the role of AI Endurance in setting realistic goals and predicting performance in triathlons.

“I need someone to tell me what to do”

“I need someone to tell me what to do”

by Grant Paling. In his second of three blog posts, Grant shares his personal experiences with AI in endurance training, emphasizing the blend of AI assistance and human accountability in achieving his personal triathlon goals.

“I don’t have time to train”

“I don’t have time to train”

by Grant Paling. In the first of three blog posts, Grant shares his experience of qualifying for Great Britain's Age Group team in the upcoming European Triathlon Championships.

Determining the power  and DFA alpha 1 relationship accurately

Determining the power  and DFA alpha 1 relationship accurately

by Stefano Andriolo. Building on previous work, we refine a method to accurately determine the relationship between DFA alpha 1 and power. This method can be used to track fitness and thresholds of an athlete. We find in some cases ramp detection tends to overestimate thresholds, a finding mirrored in recent physiological papers. On the other hand, thresholds based on clustering of DFA alpha 1 values tend to agree well with this new method. We propose a hybrid lab and everyday workout experiment to further study the relationship.

A study on the correlation between power and DFA alpha1 in every day workouts

A study on the correlation between power and DFA alpha1 in every day workouts

by Stefano Andriolo. We demonstrate a universal relationship between cycling power and DFA alpha 1 from every day workout data that allows accessible and regular tracking of aerobic and anaerobic thresholds without the need of an exercise lab or even a dedicated testing protocol.

Gear checklist for optimal data flow into AI Endurance

Gear checklist for optimal data flow into AI Endurance

AI Endurance is a data-driven training platform. In order to maximally benefit from the training and have the program be most personalized to you, you'll want the best possible data to flow into the platform. Here's a few recommendations on how to achieve this.

Coaching For Runners Can Transform Your Training

Coaching For Runners Can Transform Your Training

Coaching for runners can help you train smarter and reduce injury risk. Here's what you can expect from coaching, how it can help, what you can do to become a better athlete, and the differences between AI and traditional coaching.

Custom running workouts Apple Watch

Custom running workouts Apple Watch

Apple Watch has been a popular choice in running and triathlon. You can now track and execute your AI Endurance custom running, cycling and swimming workouts on your Apple Watch.

Your Customized Triathlon Meal Plan

Your Customized Triathlon Meal Plan

When it comes to triathlon training, nutrition plays a vital role in fueling your performance and optimizing your results. To help you reach peak performance, we have developed an advanced AI meal plan that takes into account your unique requirements, respects the calorie cost of your workouts, and accommodates your dietary preferences. With the power of evidence-based nutrition models, we ensure that your triathlon meal plan is tailored to support your goals.

Triathlon Nutrition: Fueling Your Performance for Success

Triathlon Nutrition: Fueling Your Performance for Success

When it comes to excelling in endurance sports such as triathlon, running or cycling proper nutrition plays a crucial role in maximizing your performance and achieving your goals. Whether you're swimming, cycling, or running, your body requires optimal fuel to meet the energy demands of these activities. In this blog post, we'll explore the importance of nutrition in triathlon, running, and cycling, followed by an introduction to the new feature of AI Endurance which provides recommendations for daily and activity specific nutrition requirements individualized for each athlete.

What Are The Benefits Of Having A Training Plan?

What Are The Benefits Of Having A Training Plan?

When it comes to sport and fitness, it’s not all about training hard but it’s about training smart. We are often asked about training plans and if they are worth your money to invest in them. 

ChatGPT in AI triathlon, running and cycling training

ChatGPT in AI triathlon, running and cycling training

We explain how AI Endurance uses ChatGPT to help guide your triathlon, running and cycling training.

Your heart rate variability recovery model

Your heart rate variability recovery model

Before every workout you should know if you're actually ready for it. Everyone responds differently to stress, bad sleep and exercise fatigue - our new recovery model makes data driven decisions about when you should train and when you shouldn't - based on heart rate variability (HRV).

Three Ways Sport Has Had to Adapt to a Digital Society

Three Ways Sport Has Had to Adapt to a Digital Society

The world around us is changing, driven by technological advances that seek to improve our lives.

How to use Suunto Guides with AI Endurance

How to use Suunto Guides with AI Endurance

We show you in a few simple steps how to connect Suunto Guides with your AI Endurance account. You can get live workout instructions that are optimized to you by our AI. You can also easily determine your training zones and thresholds via a simple ramp test that utilizes your heart rate variability (HRV) data.

Control smart trainer with Garmin for your workouts

Control smart trainer with Garmin for your workouts

If you do not want to use Zwift or other virtual platforms, you can simply execute your AI Endurance cycling workouts by letting your Garmin control your smart trainer. For example, let your Garmin Edge 530 or Forerunner 945 control your Wahoo Kickr trainer. All smart trainers supporting the ANT+ FE-C protocol, including Tacx, are supported.

Calculate cycling power without a power meter

Calculate cycling power without a power meter

Power meters are costly and we often can't afford one on every bike we own. AI Endurance calculates cycling power from activities without a power meter using heart rate, cadence and DFA alpha 1. The results are generally more accurate than speed based estimates such as Strava's estimated power. All you need is a heart rate monitor and ideally a cadence sensor on your bike and AI Endurance will estimate your power for every ride.

New readiness to train and durability HRV metrics

New readiness to train and durability HRV metrics

Daily readiness to train is affected by many factors including sleep, illness and training load. Heart rate variability (HRV) readiness to train metrics typically rely on measurements taken immediately upon waking in the morning. We introduce an HRV readiness to train and a durability metric based on DFA alpha 1 (a1) measurements taken during exercise. These new metrics provide additional insights and do not require you to measure HRV upon waking.

Get your best TrainingPeaks plan from AI Endurance

Get your best TrainingPeaks plan from AI Endurance

Get your AI Endurance best training plan into TrainingPeaks. From there, you can execute your TrainingPeaks workouts in Zwift and many other apps. Connect your AI Endurance account once and any changes will automatically be synced with TrainingPeaks.

The DFA alpha 1 app for threshold tracking (Garmin, Zwift)

The DFA alpha 1 app for threshold tracking (Garmin, Zwift)

DFA alpha 1 is a heart rate variability (HRV) metric that allows tracking of the aerobic and anaerobic threshold. We explain the breakthrough potential of this new metric and how you can track your DFA alpha 1 thresholds with the AI Endurance app, Garmin and Zwift.

DFA alpha 1 HRV based (an)aerobic threshold estimation

DFA alpha 1 HRV based (an)aerobic threshold estimation

DFA (detrended fluctuation analysis) alpha 1 is an HRV (heart rate variability) based aerobic and anaerobic threshold estimation method. It only requires a heart rate monitor that tracks HRV data. It has the potential to track your thresholds automatically without dedicated test workouts.

Which training really works?

Which training really works?

We compare polarized training, threshold training and AI optimized endurance training. AI optimized training yields the best results, followed by polarized training with threshold training in third. The results are inline with current exercise physiology research. If the training composition is not optimized to the individual athlete, substantially smaller gains are to be expected.

How do I choose the right AI training plan?

How do I choose the right AI training plan?

There are different options on the market for optimized AI training plans that are based on applying machine learning to your individual data. In this post, we compare the different options and their features.

How to use Zwift custom workouts to grow your FTP

How to use Zwift custom workouts to grow your FTP

Use Zwift custom workouts to grow your FTP with a data-driven, personalized Zwift custom training plan from AI Endurance.

How to use Zwift running workouts to increase your pace

How to use Zwift running workouts to increase your pace

Use Zwift running workouts to increase your running pace with a data-driven, personalized and predictive Zwift running training plan from AI Endurance.

How to get Garmin custom workouts directly on your device

How to get Garmin custom workouts directly on your device

Execute your AI Endurance personalized training plan directly from your Garmin watch or bike computer. No more writing down workouts or remembering interval sets. Get step-by-step instructions as Garmin custom workouts and a Garmin Connect training plan with only a few clicks.

Your maintenance running schedule to stay fit during COVID-19

Your maintenance running schedule to stay fit during COVID-19

We get it, virtual races are not the same as actual races in terms of staying motivated. That's why AI Endurance is introducing a new maintenance running schedule to keep you in shape during the pandemic.

Virtual Cycling Challenge Martin Road

Virtual Cycling Challenge Martin Road

Stay on top of your goals and support our local businesses and charities at the same time. A virtual cycling challenge that comes as close to a race as possible now that social distancing is crucial in slowing down the spread of COVID-19.

Virtual Running Challenge North Shore 10km

Virtual Running Challenge North Shore 10km

Stay on top of your goals and support our local businesses at the same time. A virtual running challenge that comes as close to a race as possible now that social distancing is crucial in slowing down the spread of COVID-19.

How to Improve FTP in 8 Weeks With AI Endurance: Success Story

How to Improve FTP in 8 Weeks With AI Endurance: Success Story

We recap the results of following AI Endurance’s cycling training plan that saw our FTP grow according to AI Endurance’s predictions, following the instructions on how to improve FTP.

How to Find Motivation to Execute Your Cycling Training Plan

How to Find Motivation to Execute Your Cycling Training Plan

In this post, we discuss staying motivated executing your cycling training plan when you’re not training for an event. Also we give an update on our training and give a status report on how AI Endurance’s performance predictions are stacking up against reality.

How to Use the AI Endurance Cycling Training Plan

How to Use the AI Endurance Cycling Training Plan

In this post, we explain how to use AI Endurance’s cycling training plan that we generated for Paris to Ancaster, Canada’s biggest gravel racing event. The plan includes detailed workout instructions. For indoor cycling, we show how to use AI Endurance with Trainerroad and Zwift.

Predict Race Performance for Paris to Ancaster

Predict Race Performance for Paris to Ancaster

Paris to Ancaster is the biggest gravel grinder bike race in Canada. It’s in 8 weeks and I need to get in shape. AI Endurance can predict race performance and create a training plan which is optimized to my training responses. It predicts that I can increase my FTP by 14% to 293 Watts on race day with just 3.5 hours of training a week.

Running Training Zones and Cycling Training Zones

Running Training Zones and Cycling Training Zones

In this post, we give a short introduction to the running training zones and cycling training zones we use to structure your training. We use 5 training zones defined by pace for running activities and by power for cycling activities. AI Endurance calculates these zones for you individually based on your past training data.

The AI Endurance Race Pace Predictor

The AI Endurance Race Pace Predictor

AI Endurance has a built-in race pace predictor for your running and cycling performance. In this post, we discuss how you can use it to predict your pace for your next running race or your goal power for your next cycling event.

Five Winter Training Tips for Runners and Cyclists

Five Winter Training Tips for Runners and Cyclists

Sometimes it’s hard to stay motivated during the cold months with the next race still so far away. We’ll give you a few winter training tips on how to stay motivated and stay fit until it gets warmer outside.

How AI Endurance Training can help you reach your goals

How AI Endurance Training can help you reach your goals

AI has great potential to help us as endurance athletes improve our training. In this post we will discuss how AI endurance training works.