Been following a plan using the race AI, and most often than not when I complete a workout I get the ‘your abilities have changed’ and the little red dot and a prompt to update plan using ‘adapt forecast’.
I’m finding once I do adjust the forecast it doesn’t seem to take into account how I performed previously and updates to different workouts for the following days, now usually I would follow the guidance but point in case was todays schedule.
Monday was an endurance day, completed and hit expected xss number.
Tuesday was high intensity workout, completed workout, hit xss score.
Wednesday and Thursday scheduled workout was endurance to help recover.
After adapting forecast this evening (Tuesday) after hitting high intensity workout, schedule is now changed to a high intensity workout for Wednesday. Now I know if I do that I’ll burn out / not be able to hit the numbers as I’m still recovering from today.
Just trying to get my head round why the forecast changed from endurance to high intensity now.
I will ignore the workout and do a zone 2 / LT1 workout but any help on this would be great.
The red dot warning is a notification there is a broken constraint on your forecast.
Whether you decide to run Adapt Forecast or ignore the warning is up to you.
Before deciding you should view your forecast chart on the Program or Training page and hover over (or tap on) any matchstick highlighted in magenta. That is a broken constraint.
Depending on the severity of the warning you might choose to ignore it.
Examples:
When you do decide to run Adapt Forecast the routine first attempts to rebalance the week ahead to resolve the broken constraint(s). If necessary, a second pass runs and applies to a future portion of your plan. As you get closer to your target date the ability to rebalance the plan narrows.
As far as HIT after HIT what does the form gradient bar show on the Planner? Is it yellow through the next day or back to blue by the time you normally train?
In some cases suggested HIT isn’t terribly hard and RL doesn’t extend very long. Polar HIT in particular can be rather tame if the workout includes plenty of RIBs that result in XSS per hour in the 65 range. OTOH if the recommended list shows a workout with 135 XSS in 75 minutes that’s a different story. If I’m not up for it, I’m seeking an alternate or substituting LIT.
Thanks, I’ll take a little easier on adapting plan as it does like to play catch up a little too frequently even if I fill the required buckets. Two 110 XSS 1 hour smart HIT workouts day back to back is defo going to fry me.
If I’m not up for it, I’m seeking an alternate or substituting LIT.