What’s TrainerRoad AI Doing to Discover My FTP?
The up to date AI FTP Detection you’re getting places you round a degree 3 threshold degree. This shall be constant between detections, and we predict this can be a good insert level into your total zone progressions to get quicker.
The outdated AI FTP Detection was predicting the results of a ramp check, then we’d make changes to your exercise ranges to attempt to make issues incremental. Meaning you possibly can find yourself with an FTP with a threshold degree of round 1-8. Though you possibly can nonetheless get good exercises, this wasn’t a constant approach to assess FTP from one detection to the following, or to check it with others.
You’ll see your FTP recalibrated by way of AI FTP detection immediately. This doesn’t imply that you just’re stronger/weaker than earlier than. That is sort of like shopping for a brand new lavatory scale that’s extra exact. Simply because the quantity modified by +/- 5 lbs doesn’t imply your weight modified.
Vary of Modifications
Early within the discussion board TrainerRoad AI beta thread (it was personal), there was an concept that the brand new AI FTP Detection overestimated individuals’s FTP’s and everybody was getting a rise. We noticed a number of individuals publish massive +10% FTP will increase, and folks ran with that as reality.
As a result of we’re recalibrating to a couple of degree 3 threshold exercise having the ability to be accomplished within the anticipated zone, for those who had an athlete degree greater than that, your FTP would enhance, and decrease than that, your FTP would lower.
Threshold Stage
< 3 FTP Lower
3-4 About the identical
4-6 FTP Improve
7+ Giant Improve
Exercise Efficiency after new AI FTP Detection
We measure your first exercise after an AI FTP Detection, and we see enhancements in fail charge and anticipated consequence with our new AI FTP Detection + TrainerRoad AI vs the outdated system.
Our failure charge for the “laborious” zones is sitting proper at 2.0%, which is correct inside our focused failure charge (we calibrate for some within the predictions).
That’s a 33% enchancment in comparison with the outdated AI FTP Detection! 
The underside bar exhibits athletes who used the brand new AI FTP Detection, then ignored TrainerRoad AI and selected their very own exercise. Their failure charge is about 2x as excessive as in comparison with letting TrainerRoad AI select it.
And for the anticipated consequence, we see a rise in efficiency as nicely. And curiously, we see a bigger % enchancment in athletes who’ve a LARGE FTP enchancment of +10%.
We’ve seen this in stories, too. In the course of the beta we’ve persistently had suggestions of “No manner I can/ought to do these exercises. They’re too laborious/simple for me”. Then, when the athlete truly tries the exercise, it feels excellent!
It’s because the AI is simply attempting to incrementally enhance the watts you’re doing. So regardless that you may need a giant FTP bump, the watts you’re doing on your intervals are nonetheless comparable.
FAQ
I nonetheless don’t assume that is proper….
In case you don’t assume it’s proper, I like to recommend wanting on the precise watts being prescribed to you, then discovering a latest exercise of the identical interval size/construction, checking these watts, and evaluating.
4×10 @ 250 watts is identical if that’s at 96% FTP or 101% FTP. Watts are actually what we’re after. In case you nonetheless assume it’s dangerous, please get your profession, footage/hyperlinks of the exercises you’re speaking about, and what you rated them, and publish them within the discussion board and ask us. We’ll have a look at all of them and reply any questions.
I’ve used my outdated FTP to tempo!
Your health is a mixture of FTP and your athlete degree. However for those who discovered you possibly can maintain your FTP for X minutes at a degree 5 threshold, that would be the identical within the new system. You may additionally self-adjust your FTP down/up till the AI offers you a degree 5 when you’ve got a one-time pacing query. That’s a approach to get it answered in no matter system you used to make use of.
What about my TSS?
In case you have been at actually excessive development ranges, your TSS was in all probability fairly excessive. There could be a down adjustment in comparison with what you’ll get now.
Frankly, I believe we’re transferring to a post-TSS world with this AI, however for those who’d nonetheless like to make use of it, I’d simply concentrate on the recalibration and know will probably be extra constant going ahead. However bear in mind, even on the identical FTP you’re going to get extra TSS for those who’re at the next exercise degree (normally).
Some athlete suggestions examples:
“Nicely, I did my first non-endurance exercise with the brand new beta. The brand new AI had elevated my FTP by 18w (6.1%). I used to be a bit anxious going into it however the AI predicted my RPE very nicely.” — Beta Tester 👩💻
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“I used to be considered one of them with a 12% bump and after some work journey lastly had my first laborious exercise publish bump and it was undoubtedly the proper setup for me. AI guessed laborious and was proper on the cash with it. Excited to see the place that is going as I do extra exercises.” — Beta Tester 👩💻
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“I used to be additionally skeptical in regards to the massive distinction between my outdated AI FTP, the brand new one, and my examined FTP, however I’m two weeks in and to this point the exercises have been nice, to the purpose the place the FTP I’m questioning now’s the one I examined myself.” — Beta Tester 👩💻
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“Sure and simply to offer a datapoint on this, the brand new mannequin decreased my “FTP” by 8% and at last received me again to doing the sort of threshold exercises that make sense.” — Beta Tester 👩💻
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“To date I’m having an amazing expertise with this beta and it’s strengthened one thing I already knew deep down, which is simply how poorly served I’ve been by the earlier mannequin. I don’t blame TR, I knew the answer would have been to cut back my FTP manually, I simply at all times selected to not ( simple to do when the earlier AI FTP detection simply stored saying I used to be at a sure degree, I simply sort of went with it, however was by no means in a position to get my PL ranges up, significantly in Threshold). Being served up quick interval over-overs trashed my health, my motivation, and simply had me avoiding these exercises altogether. Related for the upper endurance rides and SS rides I’d been doing. (VO2 and Anaerobic have been usually nice for me).” — Beta Tester 👩💻
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“It’s early days, however what I’m expertise within the new mannequin may be very promising.” — Beta Tester 👩💻
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“The brand new AI FTP detection elevated my FTP from 285 to 306 W. I used to be fairly skeptical and anxious I’d fail the brand new exercises however to this point so good. Immediately I accomplished a SS 6.8 exercise (4 x 13 min at 288W) and rated it 7/10. Previous to that my final SS exercise was a SS 5.4 (2 x 20 min at 262W) and I rated that 4/10. It does appear the AI mannequin knew what I might do higher than me.” — Beta Tester 👩💻
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“The AI does appear nice at nailing what you’re in a position to deal with, so figuring out this additionally helps to be relaxed about seeing upcoming stuff within the Calendar. In OG TR on the mounted plans years in the past I’d be terrified when among the identified v laborious w/o’s have been arising, however these days appear gladly over – AT was main progress, and the brand new AI is subsequent degree” — Beta Tester 👩💻
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“Simply received served up Katahdin -2 (VO2 float units) by the AI and it felt excellent.” — Beta Tester 👩💻
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“That’s simply among the suggestions. We suggest attempting a exercise or two at your new FTP and see the way it feels. Whether it is too simple/laborious for you, the AI will alter and lock you in.” — Beta Tester 👩💻
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That’s simply among the suggestions. We suggest attempting a exercise or two at your new FTP and see the way it feels. Whether it is too simple/laborious for you, the AI will alter and lock you in.
