The AI forecast has a 43 minute “Mixed Rouleur” workout on my schedule for next week:
When I click the Autogen button, I get a “Pure Puncheur” workout. [Screenshot disallowed.]
Duration: 41:12
XSS: 45 ( 41 | 3.3 | 0.6 )
XEP: 136 W
Focus: Puncheur - 04:12
Specificity: Pure - 68%
Difficulty: Easy - 48
Fat/Carbs: 16 g / 36 g
With some tweaks, I was able to convert that to a “Pure Rouleur” workout. [Screenshot disallowed.]
Duration: 43:00
XSS: 57 ( 53 | 3.6 | 0.5 )
XEP: 147 W
Focus: Rouleur - 05:35
Specificity: Pure - 74%
Difficulty: Moderate - 63
Fat/Carbs: 19 g / 44 g
I ran quite a bit over on my “low intensity” budget, but I’m beginning to think that the AI forecast cooks up workout constraints that cannot be satisfied. (I’m not willing to stoop to 33 watt rest intervals, like the AI did, just to reduce the low intensity total.)
My question is, did my tweaks result in a more appropriate workout than the AI generated one, or should I just leave well enough alone?
Hi @jmattson good question! I suspect that these tiny details won’t likely make a material difference in the overall scheme of your training program (e.g. 41 Low XSS versus 53 XSS), but it does make for interesting discussion.
Looking at the targets, I’m guessing it’s because that’s actually a pretty small dose of Low XSS in combination with the High/Peak XSS targets that’s giving you the PURE Puncheur instead of the Mixed Rouleur.
Side note: Without getting into too many details, I suspect the autogenerated workout is PURE specificity because of the relatively small amount of Low XSS in the training recommendation. PURE specificity indicates that a higher proportion of the overall XSS is on your High/Peak systems, while MIXED or POLAR indicate that a higher proportion of the total XSS is on your Low energy system.
If I were you - and if you’re planning to do this workout outdoors or indoors on the turbo - I would use the ‘ON’ interval targets from the autogenerated workout with some light pedalling in-between those efforts. Don’t fret too much if the Low XSS is a bit too much at the end.
