I’ve been using the Forecast AI program for 2 months now. My event is in June, so I’m currently still in the base period. My goal (in terms of power) is not far off from my numbers four months ago (even a bit lower).
I’ve noticed some very strange and illogical changes after applying the Adapt Forecast.
For example, my program initially had me doing 3 hours on Saturday and 3 hours on Sunday (both pure endurance). Instead, I did 4 hours on Saturday, and the program changed to recommend 4 hours as well. For the third week in a row, it also removed the high-intensity workout scheduled for the next week. I like to do at least on one high intensity ride per month even in base period (as a maintenance session),
This week, I had a bit of a cold and missed one hour of training (about 80 XSS). After applying Adapt, it now has me scheduled for 5 high-intensity rides next week - while I’m still in the base period!
After modifying the plan without making any actual changes and saving it (Run Forecast AI → Save), I now only have pure endurance workouts, similar to the previous weeks. I didn’t change anything! This doesn’t make any sense. It feels like a roll-the-dice program.
So, from 5x over unders to all low intensity training, without making any changes.
“5 high-intensity rides” is a bit of a misnomer if you dig a little deeper.
A couple of TP level surges is all it takes to turn Pure to Polar (and related HIT classification).
IOW both of those weeks can be considered Base level endurance. If you rode outside the likely result would be Polar unless you managed to avoid all surges (hills, lights, traffic, whatever).
If you prefer all blue easy endurance (@ or <LTP) pick those workouts instead.
All blue example: Back to Blue
The main difference is one endurance activity would be rated Moderate Difficulty (2-diamond, >50 XSS/hr) and the other Easy (1-diamond, <50 XSS/hr).
OTOH you don’t really need to select any workout on endurance days unless you prefer to do so.
You could simply free ride on those days – indoors or outdoors.
As for your once-a-month HIT during Base. Just do it. The forecast will adapt.
Are you viewing the explanation for magenta days on the forecast chart before you decide to run Adapt Forecast? Sometimes there is no need to adapt the forecast. You can let it pass.
Conditions that trigger red dot warnings are dynamic depending on what you choose to do and how well you execute against the forecast goal for the day. That means the dot can appear and disappear on it’s own as you complete your week.
Thank you for the explanation. When I clicked on each day, the last two workouts were intervals just above LT1, not really high intensity. However, the first three seemed to be some kind of over-under variation. I’m not exactly sure which one, but in all three cases, Xert suggested the same workout: I think it was SMART - Until The End - 3x20 O/U.
Maybe the suggestions would adapt after completing the first one?
I always use “Adapt” if I go under or over the prescribed XSS.
