We can offer you truly personalized training because our AI algorithm can predict your performance from your data. So we can provide you the best possible training results for your time constraints and tell you what performance you're going to achieve if you stick to the plan.
How well can AI Endurance predict performance?
We can predict your future performance at about 5% if you have at least 100 runs with GPS data or rides with power data.
How often do you train the AI?
With AI Endurance every user gets their own 'digital twin' - a machine learning model that represents all the possible ways you would respond to different training routines. The model is updated every 24 hours for every user taking into account each new activity you have uploaded via Garmin or Strava.
Which sports can I use AI Endurance with?
Running, cycling and triathlon.
Which distances can I train for with AI Endurance?
We support 5k, 10k, (Half-)Marathon for running; FTP for cycling; Sprint, Olympic, (Half-)Ironman for triathlon.
Which tracking apps can I use AI Endurance with?
Strava and Garmin Connect.
Should I follow the training plan if I'm injured or recovering from injury?
No - we do not recommend any structured training in this case. Focus on getting healthy first. The more you focus on getting healthy as opposed to a feared loss of performance the more you minimize your time away from structured training and racing. We always advise you to consult with your physician before following any exercise plan. Our AI does not detect injuries in any form and it is very important that you listen to your body and make game time decisions before and during the workouts that are most beneficial to your health.
Do I have to follow the plan?
We always advise you to consult with your physician before following any exercise plan. The predicted performance is based on the workouts we provide. However, it is very important that you listen to your body and use your own judgement before doing a workout. Pushing yourself too much can lead to injury. We always offer alternative instructions for an easier workout if you're not feeling great and sometimes you just need to skip a workout for extra rest and recovery and that's ok too!
Gradient Averaged Pace takes into account the elevation
gains and losses during your run and normalizes your running
pace to an equivalent pace on a flat course. For example, if
you're running up a steep hill your raw pace might be slow
but your GAP can be high as it takes the steepness of the
hill into account. AI Endurance uses GAP to predict your
running performance. Your running workout instructions are
always in GAP.
Do I need power data for cycling?
Yes. Power is the only metric in cycling that we found to be predictive. There are too many variations in speed and heart rate data that are not indicative of performance.
What about heart rate?
We use your heart rate data to gauge your performance. For instance, if you were able to run 5 min/km or at 200 W for an hour at a significantly lower heart rate than last week, the AI notices this as an improvement in your performance. However, generally heart rate is a much worse predictor for performance than power and GAP.
Do you detect my race performances and FTP tests?
Yes. Please make sure your FTP tests have both the words 'test' and the duration in the Strava title, e.g. '20 min FTP test' for a twenty minute FTP test. For Ramp Tests include the word 'ramp' in the Strava title, e.g. 'Ramp Test'. Mark your race performances by selecting 'Race' for your 'Run Type'/'Ride Type' in 'Edit Activity' on Strava.
How long does it take for my workouts to show up in AI Endurance?
If you have 'Garmin - Import Data' or Strava connected, only a few seconds to minutes after you upload the activity to Garmin Connect or Strava. If you have both connected, we import your Garmin activity first and sync with Strava a few minutes later to check if there is any additional information, such as if your activity was a 'Race' or if the activity name tells us you did an FTP test prior to re-training our machine learning model for each user. We make sure there are no duplicates between Garmin and Strava even if you have both connected.
Can I use AI Endurance if I don't have enough data?
Yes. If you don't have enough data yet we will predict your performance based on the accumulated data of athletes in our database similar to you. We will automatically switch to your personal data as you accumulate more data on your connected apps.
Why is my performance predicted to decrease?
First, make sure that if you manually set your current performance level it is reflective of your actual current fitness state and not an all-time best that might not be representative of your current level. The best way to gauge your current level is to do an FTP test for cycling or a 15 min time trial for running (if you're training for shorter distances) or a 30 min time trial (for longer distances). Our algorithm will automatically pick these up and adjust your current level (see Do you detect my race performances and FTP tests? ). There can also be situations where it's hard for our algorithm to detect your fitness level, for instance if you have rarely done a test or pushed yourself in the past. In this case, our AI might underestimate your level systematically - however the predicted improvements relative to the level we detect are still going to be realized if you follow the plan. Finally, if you have always trained 10 hours a week and you are requesting a plan with 3 hours of training there might be no way to hold your current level. Our predictions are based on the learnings from your data and not just wishful thinking. Rest assured that if this is the case our algorithm is finding the plan that lets you decrease the least for your time constraints.
Why are there no swims in my triathlon plan?
It's harder to provide our AI with clean data to predict swimming performance as it is inherently more noisy and less abundant. We are working on providing you a non-AI swimming plan as a first step soon.
Can I switch to imperial units?
Soon. You will be able to use min/mile for running.