So yesterday I did the workout Xert had planned for me today but it doesn’t seem to have noticed and is still offering me that workout today. Is there something I need to do to get it adjust for this?
On an XFAI plan a red dot will appear if the forecast is unbalanced by switching days.
That won’t always be the case. If no red dot appears there’s no need to Adapt Forecast.
Even when a red dot appears you should investigate why before deciding to adapt.
You can always select an alternate workout as there is more than one workout that meets Suitability for the day.
Select Choose Training and peruse the top list. Depending on the day’s goal Load More may also include suitable options.
If Automatically Schedule is enabled, the routine randomly selects from the top list of alternates.
If you don’t see something you like another option is to clear the current entry and run Autogen.
I guess my concern was that I did a higher intensity workout that was scheduled for the next day( was in blue so figured I’d be ok) but then today it is suggesting the same high intensity workout when I would think it should be endurance stuff.
Blue to Red following a HIT workout and back to Blue within 24 hours is not unusual if the activity doesn’t raise low and high/peak recovery load sufficiently to push form into yellow/tired the next day.
If you view the your HIT activities and click on the XFAI report icon
you’ll see two pills in the upper right. For example:
which equates to this on the Training page:
In your case the red and yellow pills after the first HIT day may have been 0.2 and 0.0 meaning 24 x .2 = 4.8 hours later your calculated form is back to blue/fresh.
Other clues to determine the severity of a HIT workout:
-
Difficulty of the HIT workout compared to your current TL status stars count.
If you’re at 3+ status stars and the HIT workout is 3-diamond difficulty and not very long, the workout won’t push you into red to yellow recovery. -
Do a quick calc of the XSS goal divided by estimated indoor workout duration to determine XSS/hour.
In the example above 186/2.3 = 81 XSS/hr. 2+ hours of that strain level was enough to trigger two days of yellow/tired (rest/easy endurance optional).
If a HIT workout ends up ~65 XSS/hr and is only an hour long, that’s a lot less strain to recover from. Back to back HIT workouts are possible.
Why am I constantly seeing the red dot. If I recalculate the dot comes back.
Hover over any magenta matchsticks on your forecast chart and read what the warning text.
It could be minor. Example:
