Published May 10, 2020 · Updated Jul 25, 2020
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.
We - Dominik and Markus of AI Endurance - have been training for Paris to Ancaster 2020 , a gravel grinder race that was supposed to happen on April 26th 2020 but was cancelled because of Covid-19.
Nevertheless, we stuck to AI Endurance’s 8 week cycling training plan and saw great improvements. If you missed earlier posts about our journey, you can find them here:
Dominik grew his FTP to 283 W in 8 weeks, slightly better than the prediction of 261 W, achieving a new PB with AI Endurance’s individualized training plan. His thoughts:
Markus grew his FTP to 299 W in 8 weeks, also slightly better than AI Endurance’s prediction of 293 W. His thoughts:
Check out Markus’ FTP test on Strava:
Also, see how his FTP improved over time compared to AI Endurance’s predictions:
Don’t waste your time with one-size-fits-all training plans. Use AI Endurance’s predictive data-driven approach instead to improve your FTP and get that PB! Get your own personalized training plan today!
by Markus Rummel. Coaching endurance athletes well takes time. Reviewing data, adjusting plans, responding to how each athlete is recovering and progressing: there is a limit to how many athletes you can closely monitor before the quality of attention starts to drop.
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.
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.
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.
