FAQ | AI Endurance

Frequently Asked Questions

How is AI Endurance different from other apps?

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.

We deeply care for a scientific and data-driven approach. We know AI Endurance works because not only have we compared it to the most recent peer-reviewed research in exercise physiology, we have shown how our AI optimized training easily outperforms even the best one-size-fits all approach current research has to offer.

How well can AI Endurance predict performance?

How often do you train the AI?

Which sports can I use AI Endurance with?

Which tracking apps can I use AI Endurance with?

What is GAP and how does AI Endurance use it?

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 pace instructions are always in GAP.

Alternatively to GAP you can use running power.

Can I use AI Endurance with running power?

How can I use AI Endurance running power workouts with Garmin + Stryd?

Do I need power data for cycling?

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 activity title, e.g. '20 min FTP test' for a twenty minute FTP test. For Ramp Tests include the word 'ramp' in the title, e.g. 'Ramp Test'. To change your activity title, click on the activity in the calendar and click 'View Analysis'. Click on the pen symbol next to the activity title.

You can also mark your race performances by selecting 'Race' for your 'Run Type'/'Ride Type' in 'Edit Activity' on Strava.

When should I update my performance level (FTP, 5k and 10k pace)?

You can manually set performance levels under Account if you feel like the data does not represent your fitness state well, for instance if you haven't done a test or race for an extended period of time. This should be used sparingly. Our AI automatically picks up most race and test performances. We define FTP as 95% of your best 20 minute power or in a ramp test as 75% of your best 1 min power. We define 5k pace as your best 15 minute GAP and 10k pace as your best 30 minute GAP. For more information, see training zones.

Can I use AI Endurance if I don't have enough data?

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 is my prediction error large?

Here are a few possible reasons:

1. Garbage in garbage out - is your data clean, i.e. from a well calibrated GPS device or power meter? If not you can exclude time intervals where bad data was taken under 'Data Exclusions' in the Dashboard. A common culprit are saved runs that are actually bike rides. You can usually identify those via spikes in pace in your 'My Past Data' plot in the Dashboard.

2. For cycling, have you been riding with multiple bikes and not all of them are equipped with a power meter? If you record an activity without a power meter but wear your heart rate monitor and preferably have a cadence sensor installed, we estimate your power from those measurements. However, if there are lots of rides without heart rate data the model would be blind for a significant fraction of the actual training. Also if you have/had multiple power meters/smart trainers and those read inconsistently relative to one another that can cause issues.

3. Similarly, if you are not recording all your runs with a GPS device the model is blind to those activities you are not recording.

Can I use imperial units?

AI training plans

Which goals can I train for with AI Endurance?

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!

How can I execute the workouts?

- Directly execute the workouts from your Garmin device if you connect 'Garmin - Export Workouts' with AI Endurance.

- Directly execute the workouts from your Suunto device if you connect Suunto with AI Endurance.

- Export your training plan to TrainingPeaks where you can execute your workouts in Apple Watch, Wahoo, Polar, Suunto and many more.

- Download our Zwift workouts.

Simply go to the 'Apps' page and connect your account. If you make changes to your AI Endurance training plan, these will automatically be forwarded to your connected apps. We continuously export your workouts up to one week into the future.

You may require a TrainingPeaks Premium account to access your full week of AI Endurance workouts in TrainingPeaks.

When does the training plan adapt?

Why are there no swims in my triathlon plan?

Data Import

Can I have Strava, Garmin Connect and Suunto connected simultaneously?

How long does it take for my workouts to show up in AI Endurance?

If you have 'Garmin - Import Data', Suunto or Strava connected, only a few seconds to minutes after you upload the activity. If you have multiple connections, we import your Garmin/Suunto 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, Suunto and Strava even if you have multiple connections.

If your import data includes HRV, it can take a few minutes for your activity to show up in AI Endurance as the DFA alpha 1 analysis is computationally expensive.

Why did my Zwift activity not get imported from Garmin Connect?

Can I manually import FIT files?

Heart rate and heart rate variability

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.

We calculate your aerobic and anaerobic heart rate thresholds from your DFA alpha 1 data, see this blog post.

For your cycling activities without power, we use heart rate and cadence to estimate your power through a personalized machine learning model.

What about heart rate variability (HRV)?

We track your activity HRV data if you have 'Garmin - Import Data' or 'Suunto - Import Data' enabled and HRV logging enabled on your device. You can easily track your aerobic and anaerobic thresholds from your HRV data via DFA alpha 1. For more information, see also this blog post.

We also use DFA alpha 1 to track your readiness to train, durability and overall fitness improvements. Learn more here.

How can I log activity HRV with Garmin or Suunto devices?

Enable HRV logging:

- Garmin: Settings -> System -> Data Recording -> Log HRV or Settings -> Physiological Metrics -> Log HRV. Connect to a heart rate strap - preferably Polar H10 - via Bluetooth not ANT+.

- Suunto: all devices connected to a heart rate chest strap automatically log HRV.

Devices:

- Garmin: includes Forerunner 620, 630, 645, 920, 235, 255, 735, 935, 945, 955; Fenix 3, 5, 6, 7; Edge 520, 530, 820, 830, 1000, 1030, 1040, Explore; Epix.

- Suunto: all watches connected to a heart rate chest strap.

How can I determine my DFA alpha 1 threshold power/pace/heart rate?

How should I set my zones after a DFA alpha 1 ramp test?

Go to the Account page and set your intensity zones.

- If your Endurance ceiling (aerobic/VT1) was determined, set the first blob (Endurance - Tempo boundary) to the determined value.

- If your Threshold ceiling (anaerobic/VT2) was determined, set the third blob (Threshold - VO2Max boundary) to the determined value.

We also automatically track if your thresholds are not in-tune with your current zones and notify you if an update is appropriate.

Why was my DFA alpha 1 power/pace/heart rate threshold not calculated automatically?

In order to detect DFA alpha 1 thresholds automatically, AI Endurance has to detect an intensity ramp during your activity as this is the method that is backed by current research on DFA alpha 1 threshold detection. Our algorithm has to be able to identify a time frame that fulfills the following criteria for automatic threshold detection:

1. Steady and smooth increase of intensity, i.e. monotonically decreasing alpha 1 values and monotonically rising pace/power values.

2. Sufficient data points on both sides of the threshold, e.g. alpha 1 < 0.5 and alpha 1 > 0.5 for the anaerobic threshold detection.

3. A not too high ramp speed for increasing the intensity. If you ramp up the intensity too quickly there is a delay in your cardiovascular response relative to your power/pace that would lead to overestimated power/pace thresholds.

You also have the option to download the activity data from the activity page as a csv file and manually perform the ramp detection.

What is the quality cutoff for analysing HRV data?

5-10% artifact corruption. Artifact corruption indicates the quality of your HRV data. For minimal artifact corruption, we recommend the Polar H10 heart rate monitor. In your activity page, we show your DFA alpha 1 threshold for any artifact corruption but for analysing your readiness to train we only take into account activities with less than 10% corruption. To be taken into account for AI predictions, we require less than 5% corruption.

What is a good heart rate monitor for recording high quality HRV data?

Should I connect my heart rate monitor via Bluetooth or ANT+?

Where can I get more information on best practices on recording DFA alpha 1 data?

More Support

Where can I get more support?