I tried an beginner level 30-15 style workout tonight (2x6) and found the timing for the power to ramp up in ERG was taking about 6 seconds or so. You can see this graphically:
I’m assuming this is because of the algorithm design. Is it feasible to have power latch on/latch off more quickly for workouts such as this?
Or would it be better for example to use slope mode for the work segments and erg for the recovery and just shift the gear to what you need for the work section?
If you have different suggestions for how to use the app better for workouts like this I’m interested to hear what they are.
You are asking about smoothed targets, we never send smoothed targets. We send say 100w and immediately send 160w target we never send smoothed targets in between, so if you feel it ramping slowly that is definitely your trainer.
We did add some new power smoothing lately I need to make sure it’s not being applied to the output but I am fairly sure it is not. Make sure smoothing is off. Otherwise this would be your trainer, different trainers react differently. I will review code to make sure we are not sending a smoothed signal to intervals.
Usually slope is not required for 30 seconds, 15s maybe, and <10s usually but it could solve this problem if it is a slow trainer issue.
Are you saying that TD applies the demanded power instantly so the slowness (I counted again more carefully and it is actually 5 seconds to reach demanded power) I’m seeing is because of the trainer?
Does this mean trying to find a way for example to do a true 30x15 routine using my trainer is not possible unless I exclusively shift the bike gears? I’m using a Saris H3.
If you feel a 5 second delay in your legs that is your trainer, Tacx neo is 1 second delay, wahoo is 2-3 seconds some are longer. Our emulators have 0 second delay… Meaning we send power target and it changes instantly. So we send the same signal to our emulators we do to your trainer.
On very short workouts you notice things clearly (VISUALLY), on long workouts you don’t see it so clear. See below how quickly an emulator reacts. Make sure you have smoothing turned off in our settings. Visually if yours looks very delayed with smoothing off then that is your trainer. You can still do them, it’s fine, they just won’t be as beautiful looking but training effect will be very similar.
I’m not so sure. If the cycles are only 45 seconds total and up to 10 seconds total is messed up in either the too low power during the power phase or too high power during the recovery phase that sounds like a problem to me.
I’m thinking perhaps I should bail on this type of workout and do continuous intervals instead.
I understand the key principal here is keeping HR elevated and if I achieve 90% hr maybe it doesn’t matter how you get there?
It can sometimes help if you pre-empt the jump in resistance and spin faster from just (say 2 seconds) before the increase starts.
40/20 is a good format for trainers, so is 60/30 (at a slightly lower power of course)
“I understand the key principal here is keeping HR elevated and if I achieve 90% hr maybe it doesn’t matter how you get there?” is pretty much correct.
Breathing like a fish out of water gasping for breath is another description I’ve seen used.
You could try a HR+ workout with the HR target at ~90%. Maybe experiment with 90s to 3 minute intervals to see how long it takes to get up to target and then how long you can hold it (it is hard!).
I think it is clear 30x15s are not a great pick for my trainer setup. I’m considering a block of 60-30s instead. I think this correlates not too badly with outdoor rides as some of the rollers I encounter need over FTP efforts to get over them and they are short.
The 30-15 plan was to adjust it to hit ~ 90% cycling HR peak and I thought it would take about 125% to do this.
The 60-30s goal is the same HR target. I’m guessing the starting point is to 120% on and 60% off. I’d progress from 2x4 to 3x6. 6 intervals x 1.5 minutes = 9 minutes which is about the same as 13x 30-15. Any thoughts/comments?
Of course I will try it and change the power if the plan doesn’t work. The goal is aerobic development NOT anaerobic repeatability.
Example 3x13 30-15 W’bal based off numbers from last year:
