KOM Informatics: Adaptive Workouts Progressive Overload Display

KOM Informatics: Adaptive Workouts

So, what makes an adaptive workout adaptive? How does it provide progressive overload in response to increased fitness? Other systems treat this process as a black box, where it's hard to tell why you got a certain workout, and where you'll be going to with it. In contrast, we'll show you exactly how our Adaptive Workouts will change in response to your Interval Advisor recommendations. Click on a [Show Animation] button for a workout to see. The animation will start running in a few seconds beneath the workout description. You can mouse over the blocks in the animations to show the FTP percentages and durations. Wattages will be tailored to athletes based on their FTP.

These workouts are designed to be challenging! Most athletes should do no more than 2 of these workouts in a week, less if their schedule contains a race. The balance of the workouts should be Zone 2 focused.

Workout Name	Workout Description
Traditional VO2Max	Starter traditional VO2Max workout. Will take you from 1x3 to 3x5

Traditional Threshold	Threshold progression which will take you all the way from 1x8 to 3x15

30/30's HIIT	A moderate HIIT workout, built on reps of 30 on, 30 off. Takes you from 1 set of (330 on 30 off) to 3 sets of (1030 on 30 off). Could potentially stretch the recommendation a little when adding sets, but the rest between sets should offset the added difficulty.

40/20's HIIT	An advanced HIIT workout, built on reps of 40 on 20 off. Will take you from 1 set (340 on 20 off) to 3 sets (10 40 on 20 off). Could potentially stretch the recommendation a little when adding sets, but the rest between sets should offset the added difficulty.

40/30's HIIT	An intermediate HIIT workout, built on reps of 40 on, 30 off. Takes you from 1 set of (340 on 30 off) to 3 sets of (1040 on 30 off). Could potentially stretch the recommendation a little when adding sets, but the rest between sets should offset the added difficulty.

Aero Grinder	"On" will get you to VO2Max, and the "Off" will keep you there for a while.

Neuromancer	This workout is designed to help you recruit fast-twitch muscle fibers and improve your short duration sprints.

Legatron	Transform your ability to handle surges, bridge gaps, and sprint! This workout will take you all the way from 330 seconds to 20 60 seconds.

VO2Max Grinds	Short (1-2 minutes) VO2Max reps. Promotes hypertrophy of slow twitch fibers, muscular endurance and mental toughness. Allows the athlete to accumulate more time at VO2Max wattage compared to traditional VO2Max intervals, as the shorter intervals don't allow the VO2 slow component loss of contractile efficiency to kick in all the way. Since it employs less than 3 minute intervals, it may be that the recommendations provided by Interval Advisor for Zone 5 may be too easy for some when applied to this workout. If that's true for you, make sure you mark the workout as "Too Easy" from the Intervals tab of the Ride Page that fulfills the workout. The system will make sure it's harder next time!'

VO2Max Descenders	Derived from a paper by Vaccari et al (https://pubmed.ncbi.nlm.nih.gov/32780251/) This is the protocol the authors found to be the most effective of the 3 tested at incurring time above 90% of VO2Max. Since it employs less than 3 minute intervals, it may be that the recommendations provided by Interval Advisor for Zone 5 may be too easy for some when applied to this workout. If that's true for you, make sure you mark the workout as "Too Easy" from the Intervals tab of the Ride Page that fulfills the workout. The system will make sure it's harder next time!

KOM Informatics: Adaptive Workouts

Address