Jak MAKSYMALNIE wykorzystać serwis INTERVALS.ICU / Analiza treningów

Summary

In this video, Tomasz Hruświcki, a cycling coach and physiotherapist, shares practical tips for using the Intervals platform to analyze cycling training data. He highlights key features such as color-coding training blocks by intensity, adding custom fields for detailed metrics, and integrating Garmin’s HRV and performance data. Tomasz emphasizes how these tools help optimize training, monitor recovery, and track key metrics like RPE and lactate levels during interval sessions. These functions are valuable for both athletes and coaches aiming to improve performance and avoid overtraining.

Takeaways

• 😀 Use color-coding by intensity in Intervals.icu to quickly visualize the effort distribution across the training week or month.
• 😀 HRV (Heart Rate Variability) from Garmin devices can be used to assess recovery by focusing on the peak 5-minute HRV during sleep.
• 😀 Add custom fields in the calendar for metrics such as normalized power, TSS, and training effects (aerobic/anaerobic) to enhance training analysis.
• 😀 Garmin's metrics like VO2 Max, training effect, and FTP detection provide valuable insights into training intensity and effectiveness.
• 😀 For interval training, adding RPE (Rate of Perceived Exertion) and lactate data can help evaluate the intensity and physiological impact of the session.
• 😀 When using Garmin HRV data, consider both the nightly average and the peak 5-minute HRV reading for a more complete view of recovery.
• 😀 The color-coded training blocks in Intervals.icu can be adjusted to reflect intensity, making it easier to identify load and recovery balance.
• 😀 The ability to analyze both short-term and long-term training trends using Intervals.icu makes it a powerful tool for coaches and athletes.
• 😀 Garmin's Performance Condition and aerobic/anaerobic effects give an immediate snapshot of training quality and physiological stress.
• 😀 Consider using a combination of data points (e.g., HRV, TSS, FTP) to better understand how your body responds to different training intensities.

Q & A

What is the main focus of Tomasz Hruświcki's channel?

Tomasz Hruświcki's channel primarily focuses on healthy training in endurance sports, with discussions around cycling, training techniques, and performance analysis.

Why is Tomasz wearing a hat in the video?

Tomasz explains that he is wearing a hat because his hairstyle was not presentable for the video, and he was not prepared to film due to the bad weather outside, preventing him from cycling.

What are some of the key features of the Intervals.icu platform that Tomasz finds useful for his training and consultations?

Tomasz finds the ability to color-code training sessions based on intensity, the inclusion of advanced metrics like normalized power, TSS, HRV, and the detailed workout data from Garmin devices to be extremely useful in training analysis and consultations.

What does Tomasz recommend for analyzing training intensity in Intervals.icu?

Tomasz recommends using the color-coding feature based on intensity in Intervals.icu. This helps visually identify how intense each training session was and better plan the overall weekly or monthly training load.

How does Tomasz use the HRV data in his analysis?

Tomasz uses HRV data, specifically the 5-minute HRV readings during sleep, to assess the body's recovery and readiness for training. He values the HRV's peaks during the night, which reflect how well the parasympathetic nervous system is functioning.

What additional metrics does Tomasz add to his training overview in Intervals.icu?

Tomasz adds metrics like absolute work in kilojoules (KJ), training intensity above his FTP (Functional Threshold Power), and RPE (Rate of Perceived Exertion) to better assess the intensity and recovery demands of each training session.

What does Tomasz think about Garmin’s HRV data and how it compares to other systems?

Tomasz acknowledges that Garmin’s HRV data, while not perfect, provides a relatively good overview for most amateur athletes. He uses the 5-minute HRV peaks during sleep for a more accurate analysis of recovery and readiness.

How does Tomasz integrate Garmin's metrics into his analysis on Intervals.icu?

Tomasz integrates Garmin's data by adding fields like aerobic and anaerobic effects, training effect, V2 max, performance condition, and FTP to the detailed view of each workout. This helps him track the athlete’s performance and training load more effectively.

What are the benefits of using the 'Custom Fields' option in Intervals.icu?

The 'Custom Fields' option in Intervals.icu allows users to add Garmin-specific metrics, such as aerobic and anaerobic effects, HRV data, and training load, to customize the view of their training sessions and track important performance metrics more easily.

How does Tomasz recommend using lactate and RPE data during interval training?

Tomasz suggests using RPE and lactate data for detailed monitoring of interval training. By adding these metrics to the summary table, trainers can gain insights into the intensity of each interval and adjust the training load based on the athlete’s physical response.