How to Use Adaptive Training | Summary and Q&A

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November 1, 2021
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TrainerRoad
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How to Use Adaptive Training

TL;DR

Adaptive training is a science-based coaching program that adjusts and personalizes workouts based on your performance to help you reach your fitness goals.

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Key Insights

  • ๐Ÿ’ฆ Adaptive Training utilizes science-based coaching principles to personalize workouts.
  • ๐Ÿง‘โ€๐Ÿญ Progression levels consider multiple factors to provide real-time markers of progress.
  • ๐Ÿ’ฆ Workout levels go beyond traditional metrics and consider factors like interval length and recovery time.
  • ๐ŸŽš๏ธ Difficulty levels help determine the challenge level of workouts within specific training zones.
  • ๐ŸŒฑ Adaptive Training can be used with or without a training plan.
  • ๐Ÿ† Starting with a ramp test is recommended to benchmark fitness and determine FTP.
  • ๐Ÿ’ฆ Adaptive Training analyzes workout performance and collects qualitative feedback to further personalize adaptations.

Questions & Answers

Q: What is Adaptive Training?

Adaptive Training is a coaching program that uses scientific principles to adjust and personalize workouts according to your individual performance, enabling you to achieve your fitness goals.

Q: How are progression levels calculated?

Progression levels take into account various factors such as recent workout performance, training history, workout types, and time between workouts. These levels are dynamic and constantly updated based on your most recent training data.

Q: What are workout levels?

Workout levels are a new metric that goes beyond traditional metrics like TSS or intensity factor. It considers factors like repetition interval length and recovery time to compare workouts within training zones, ranging from 1 (easiest) to 10 (hardest).

Q: What do difficulty levels indicate?

Difficulty levels determine how challenging a workout will be within a specific training zone. They range from recovery (easiest) to not recommended (hardest). These levels are unique to each individual and help in selecting appropriate workouts.

Summary & Key Takeaways

  • Adaptive training utilizes periodized and progressive training techniques to cater to individual needs and goals.

  • It introduces new training metrics such as progression levels, workout levels, and difficulty levels to track and measure fitness progression.

  • Adaptive training can be used with or without a training plan, providing intelligently recommended workouts based on recent performance.

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