So we added 4 new CJ features lately
I will provide more info shortly on what this means.
Alex,
I see that the new warm up in the example below it is 6 minutes at 40%, 4 minutes at 50%, 3 minutes at 60% before ramping up to 65%, 75%, and 100% over the next 3 1/4 minutes.
That is a long time at 50% or less, it takes 10 minutes to get over 50%. Would it be better to ramp up faster?
Regards
Dave
Hi Dave, this is a very interesting questions and have a few sides to it. So I worked with Andrea on these warmups and from his opinion this is reasonably optimum. Realize he is generally focused on top quality.
It also depends on a few factors like how high your FTP is, if you FTP is 400w then starting at 160w is fine 
For pros, low intensity is not as easy as it is for the rest of us. Also depending on if you use a ramp test many people have over inflated FTPs again probably an extra safe warmup.
On the other side with workouts in general you need to balance peoples expectations, enjoyment with “theoretical top quality.” Since so many people come from the mindset of TrainerRoad, and other platforms and time crunched they feel they need to feel intensity asap. Our main goal was to push the main work back a bit and the easy and best way seemed to be to extend the warmup.
So ultimately I think you are right from a user enjoyment and expectation stand point we might need to improve this warm-up a bit more. I think the down sides to not being “perfect” are not very big.
Just an FYI AI agrees 5-10 minutes of very low intensity is the right way to start
So the goal of all these changes was to maintain the primary value the Coach Jack workouts provide, while making incremental improvements in quality (rider results) while still optimizing to not increase training stress significantly with what we believe is minimal value. The other is to make the workouts more enjoyable.
Here is an example of double warmups.
So here is an example of extended main work on progressions. While this would be harder than a single effort of main work, it’s only incrementally harder.
Micro sprints added to Zone 2. This zone 2 is not the same as below AeT zone 2, so for those that want true zone 2 then it’s better to use our heart rate mode. This just provides a bit of activation without the stress of higher intensity.
Our belief is that people “race” best at their natural cadence but doing some cadence drills and slightly pushing higher than your natural cadence can help increase your natural cadence. If you use strava it will check your natural cadence and set targets accordingly.
looks good! would these apply to existing workouts in my current CJ plan?
These have slowly been rolling out over the last month. If you are using our calendar than just clicking edit from the calendar to the plan and reviewing it and saving it would update your plan.
Will these also transfer over thru Zwift? I was just going to ask about prescribed cadence work within the workouts! Glad to see 
Yes. With TrainingPeaks free version you can
Or you can download the whole plan in ZWO and put it in zwift folder
We are hoping for direct integration but still it’s closed off.
I should have been more specific… I meant the cadence additions to the workouts 
It should but we have not tested it. Also the cadence targets are just sprinkled in to some zone 2 stuff so there is not a lot of it. We can add more if people want. We will try to test next week to make sure it goes to TP and is in the ZWO files. I think it should be in ZWO files for sure But TD>TP>Zwift I am less sure about.
Alex. I think you should add more cadence to your exercises. motivates more in more focused exercise and notices an improvement in the athlete’s fitness
Ok it’s easy for us to add more. Maybe I should make it a setting that a user can adjust. Lot’s of cadence work for example. We are not convinced it makes a big difference at least in the short term, but in the long term we do believe it can help some people and probably the right amounts of consistent cadence training could make a bigger difference. I will make a seperate task for this. You are a vote for more
Yes Alex, I’m not saying that in exercise there are cadences in everything but rather where the work is more focused on the athlete.
For example, at the beginning, for example, if you are going to do hits, it is normal to do one or another gradual exercise at a 90 to 100 cadence during the warm-up. so that then n HITT of 30s at 1m at 400W with 90 cadence at 1 second hitt 95 and so on. In the equal threshold exercise. That hug and whatever you can help, send a bomb 
Oh that’s interesting. I am talking to Andrea about this and he works more with pros. So I am not very familiar with cadence work myself. This makes sense. I like this idea. I will ask some more coaches as well.
The translation of what you sent is great!!! I don’t know if you use ChatGPT for translating but it is a very good translator. Especially for complicated stuff.
It’s Google translate as I don’t know how to write English very well, so it’s easier for me.
Yes, the idea I gave is very basic, but you can start there.
Another thing that I detected, but I don’t know if they told you, is when you have the training in watts and convert it to HR it gives some crazy values.
Alex, another thing we need to develop quickly is different types of training focused on each discipline. If you need help, let me know. Thanks
And that’s why I don’t stop subscribing during the summer.
You put a lot of work into making CJ more and more perfect. 
And we love you too!!! Thanks so much. We have lots of cool new ideas in the works
I can tell you we are starting to work on new specialty plans. So finally it is coming. I don’t know when but it’s coming
Alex, I’m very happy with this news you’re announcing! I’ve been pushing for some time!! 
I have some points of improvement to present for the program!
Can I send an email with the images?
Thanks
