I am seeking technical details on how HR+ Mode calculates its initial power output.
Specifically, if I set an HR+ target of 130 bpm (my Zone 2), what logic dictates the starting power at the beginning of the session? My concern is that because heart rate is a lagging indicator, the algorithm might prescribe high Zone 3+ power levels to force my heart rate up quickly while my legs are fresh.
Does the system use a default starting power based on my FTP, or does it gradually ramp up to prevent overshooting the intended metabolic stress of a Zone 2 ride?
We have initial starting value in settings for HR+ default is 40% of FTP, you can change to 20% :). You can design your own ERG warmup but it goes up slowly, in most cases it takes about 10 minutes to get to your optimum HR… The rules are complex but it looks at last 20second trend lines to determine and makes small adjustments every 20seconds. It works well for most peoples lag already but as I said you can do ERG warmup followed by HR+ steady state and the power at the end of the ERG warmup is the starting point for the HR+ to start from. There are lots of discussions here on this forum about this If you want to understand in great depth. On the desktop version we have two modes, agressive and standard, agressive is average power and standard is more like Maffetone approach.
It might overshoot a bit if your lag is big but mostly it does not do too much overshoot of power.
I was a couple of weeks into adding a couple of higher intensity sessions per week at that point. TRAIFTP gave me an FTP increase ten days after that workout.
More recent MAF HR rides have had less tempo power and more endurance power.
I am hoping that my aerobic fitness catches up to the higher FTP - i.e. more tempo comes back into the distribution - in due course.
Maybe reaching a certain % of tempo in the zone distribution on a MAF ride could be used as a signal that it is time to add some intensity?
Just set the initial HR+ target to 130 and pedal. The ramp up is just HR+ doing its thing - increasing power to get your HR to the target.
When you have had enough, lower the target to 120 for a couple of minutes, then to 115 for a couple of minutes (HR+ will reduce power to lower HR to the new target), then stop pedalling and save the ride.
I am happy to create you a workout that does it. A 1 hour version would look something like this
If you want to understand in great depth. On the desktop version we have two modes, agressive and standard, agressive is average power and standard is more like Maffetone approach.
