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Adaptive training

Feature Request

Workouts that grow with you. Instead of repeating the same prescription regardless of how last week went, each session calibrates to how you actually executed — so the difficulty sits just above your current ability and progresses over time.

Posted by Martijn Russchen ·
Status: In Progress1 comment

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  • Martijn Russchen

    Team•

    Sep 13

    What is live now

    Each of your five energy systems carries a score from 0 to 10, measured by comparing your best effort over the last six weeks with your best ever. Every session in the catalog carries a computed difficulty for each system it trains. The session you get on a threshold day is chosen against your own threshold number.

    The target does not come from that score. It comes from what you have actually been finishing: a point near the top of the range of sessions you completed in the last six weeks, plus a small step up. It needs at least five completed sessions in a system before it sets a target at all, so one unusually good day does not become the standard you are held to.

    The band around that target is deliberately lopsided: 1.8 points easier is allowed, 0.7 points harder. Something too easy costs you one session of stimulus. Something too hard costs you the session and often the two days after it.

    This works without a power meter. Running is scored against your pace curve and swimming against your swim pace. Where nothing can be measured, the card says so instead of showing a number that means something else.

    Two additions this week

    • When your power profile shows a clear weak point, the coach now offers to train it rather than only naming it. One question, once. Saying no, or ignoring it, changes nothing.
    • When your power has been falling for four weeks while you kept training, and your resting heart rate or HRV is still off your own baseline, the coach can hold load at 60% until that turns. It is off by default and you switch it on yourself under Settings, Beta.

    What is not here yet

    The part where a session’s own result moves your score is built but not connected. It needs weekly history to be tested against, and that history started this month. When there is enough of it, that follows, together with showing you the movement attached to the session that caused it. That is why this stays In Progress rather than Complete.

    The full explanation, with the numbers behind it and the limits: Your sessions are now pitched to your own level