29 October 2020
Indoor training is fast becoming a modality used by most athletes across all sports. The benefits of Zwift are well known; whether it be time saving, a tool for inclement weather, a platform to race on or even for the social benefits you can get from Zwift.
Despite this, most analytics platforms still view training data through a sport specific lens such as riding, running, swimming and do not give athletes and coaches the tools to properly analyse indoor training as a unique modality.
In this blog we look at key features in Today’s Plan that allow Zwift users to analyse their training data with consideration for indoor and outdoor differences:
- Dashboard breakdown of indoor vs outdoor
- Use home altitude setting to see altitude adjusted power (AAP) for Zwift rides
- Use the Calendar to plan your upcoming training
- Use data integrity settings to review/manage indoor and outdoor data
- Access training plans suitable for indoor and outdoor use
Dashboard breakdown of indoor vs outdoor
Athletes often report a variance in peak powers and heart rates when training indoors vs outdoors. For this reason, it’s useful when reviewing training to group data to indoor and outdoor summaries. This is possible on the Today’s Plan Dashboard.
The Daily Time Series, Time in Zones, Distribution and Scatter panels allows users to group data according to “Equipment” which will display data in indoor and outdoor categories. Remember the daily time series has a lot of metrics available to display, here are a few ideas:
- Peak power or heart rates (e.g. 1 min, 5 min, 20 min) indoor vs outdoor
- Training volume summaries (e.g. duration, T-score, distance) indoor vs outdoor
- Left/Right pedalling balance indoor vs outdoor
Activities from Zwift are automatically detected and tagged as indoor, any other rides can be changed to indoor via the app or web (just tap the equipment icon and press Indoor).
Use home altitude setting to see altitude adjusted power (AAP) for Zwift rides
If you live at altitude, you will know the large impact it can have on your power output compared with your sea level performance. For this reason, Today’s Plan allows users to set a home altitude to calculate a range of “altitude adjusted” metrics on Zwift rides. The altitude adjusted power (AAP) is calculated using an algorithm to estimate what your “sea level” power would be for any ride completed at altitude. There are a few ways to view altitude adjusted data on an activity:
- View your AAP on the analysis graph (can view alongside your actual power output). This lets you zoom into any part of a ride and see what your estimated “sea level” power is
- See your altitude adjusted T-score- useful if you are at altitude for a short period of time and your threshold setting remains at your “sea level” value
- See AAP in the Intervals tab to see the average “sea level” power for any interval/lap
Use the Calendar to plan your upcoming training
Today’s Plan not only allows you to track your completed training, you can use the calendar to plan your upcoming training. Add in your Zwift races, workouts, outdoor rides to your calendar with the scheduled duration and T-score (TSS) to plan your upcoming training. Even if you don’t have a coach, you can benefit from planning your training and ensuring you have a mix of hard training weeks and recovery periods to optimise your training.
We will have a separate blog post that walks you through the steps on how to add in your workouts & events and see your scheduled training load. Keep an eye on our social media for that article soon!
Use data integrity settings to review/manage indoor and outdoor data
If you are training indoors and outdoors you will likely have a range of power measuring devices including a smart trainer and likely one or more on-bike power meters. To ensure the data across all these devices remains consistent and accurate Today’s Plan has data integrity settings you can use. This ensures when you or your coach are reviewing your training you can be confident the data is correct.
The power discard setting is used to automatically remove erroneous power and cadence spikes. This is under your account settings > Thresholds/Zones > Data Integrity. This allows you to set a power and cadence ceiling so any values above that will be automatically discarded.
Access training plans suitable for indoor and outdoor use
As you may have seen, Today’s Plan has training plans for cycling, running and triathlon. If you are an athlete who does a mix of indoor and outdoor training, these plans are ideal for you. The training plans are not specifically made for indoor or outdoor use; almost all workouts are made with both in mind. They do not have overly complex interval structures so they can be completed outdoors, but they also sync to Zwift your head unit of choice for completion indoors.
If you have any questions on the features mentioned in this article, feel free to contact support at firstname.lastname@example.org and they will assist you.