Today’s Plan – Ultimate Guide

Quick File Search

To enter the quick file search view click on the magnifying glass icon in the header area.

You have many search options available here:

Sports: Select your sport from the dropdown or leave blank to show all.

Name/Notes: Free text search on these files.

Refresh: Reload the view

Search by Status: Pending Review, Files Reviewed – OK, Files Reviewed – Fixed, Attention Needed, Complete, Pending, Did not Start, Did not finish.

Filter by Achievements: Show only activities with achievements (Shows achievement badge in column for which the achievement is rewarded).

Favorites: Show activities that have been bookmarked.

Select fields to display: Lets you add or remove fields displayed in the results view.

Download as CSV

Toggle formatting: changes duration from seconds to hours, minutes, seconds may have other uses that I am not aware of.

Values are color coded black, red or green in this example the red background shows I have exceeded the prescribed doseage

Hovering over a line reveals the dimensions for the metrics for example Km, Watts or bpm

To go to the activity analysis view click on the files name and select view file from here you can also edit the file, download the file in original format or csv, reprocess the file or delete the file.

Achievements

Today’s Plan compares your recently uploaded activities to your previous data to identify any new Personal Best (PB).

Achievements are show on the activity summary view on the calendar and also in the activity analysis popup

You can also have achievement notifications sent to your inbox:

There are three levels of Achievement awards depending on the time period the personal best was achieved in: 12 months (Gold), 6 months (Silver) and 6 weeks (Bronze).

These achievements apply to a wide range of metrics, including:

  • Distance- total distance
  • Training time- total time
  • Ascent- total metres gained
  • TScore- total T-Score
  • VO2 max- estimated VO2max
  • Calories- total calories burned
  • kJ- total kilojoules required for the work completed
  • Adj W- adjusted power for the activity
  • W/kg- watts per kg output over the specific time period
  • Avg pwr > thres- average power of all data points above threshold power
  • % time above thres- percentage of activity time spent above threshold
  • Avg speed
  • Avg SmO2
  • Avg Hb conc
  • Min temp
  • Max temp
  • Avg temp
  • Avg BPM
  • Peak BPM- peak heart rate during the activity
  • Avg W
  • Peak W
  • Avg pace
  • Adj pace
  • Avg pace above thres- average pace of all data points above threshold pace
  • Time above pace thres- time spent above threshold pace
  • Avg Alt- average altitude
  • Max Alt- maximum altitude reached

You can customize what achievements you would like to be calculated. Over what period and how you are notified.

You can find these options by clicking your name in the top right-hand corner > Account > Preferences > Achievements.

You can select to turn on or off any of the options shown.

For Coaches

Coaches full control over the functioning of achievements on their athletes accounts. The configuration of achievements is done by clicking “Athletes” in the top-bar and selecting “Achievements”.

This table will show the settings for all of your coached athletes. If an athlete has turned off any achievements before you gained coaching access, they won’t appear in this table. If you need them get the athlete to turn them back on.

The “Calculation” option, which appears as the achievement icon as shown below. This controls what achievements the system calculates. You can select which time periods are calculated (i.e. Bronze, Silver or Gold), which units we calculate peaks for (e.g. 5” pwr, 10’ w/kg, etc) and whether you want to calculate achievements for all the activity summary metrics.

Coaches can also control which achievements they are notified about, and which their athletes are notified about. These columns are controlled by the “person” and “whistle” icon, as shown below.

As an example: You may want your athletes to be notified of all their achievements, but you may only want to know about their Gold achievements.

Note: The “person” and “whistle” icons only control notifications You can turn these off and arstill see the achievements by going into the individual activity.

Workout Builder Workouts

Included in your basic and plan subscriptions are a library of workouts as well as a workout template builder that lets you create your own workouts.

There are Structured and unstructured workouts

A structured workout is one in which the intervals are defined, and each interval has a duration, distance, cadence and/or pace targets. For example: 10 mins at 200 watts with a cadence of 80 rpm

An unstructured workout only contains a free form text / html description of the workout.

For example: Ride easy for 1.5 hours.

Structured workouts are configured relative to the user. The user’s power, pace and heart rate zones table is used to calculate the specific intensity targets in each interval.

Structured workouts can be exported in a number of different formats, for use in 3rd party systems and bike computers. The supported formats are:

  • Zwo: export to a Zwift workout format
  • Fit: export to a fit workout format which can be used on Garmin bike computers and watches
  • mrc/erg: export to formats used by TrainerRoad
  • Stages: export to a Stages Dash v1 format (swo)

The workout library panel is on the right of the calendar. It can be opened and closed by the small white/red arrow top left of the panel (top right of the calendar)

You can either use the search box to do a basic keyword search or open advanced search which give you many more options including the ability to include only structured workouts.

Search results show in the Library area and can be drag and dropped into the calendar

You can star a workout to add it to the favorites area. You can also edit a workout or from the edit view, clone the workout before editing.

All workouts including cloned workouts and workout you create are added to the library area.

To create your own workout click the red “add template workout” button at the bottom of the search panel

Complete the details of your workout:

Here’s an example of a completed workout


The Activities API to search for upcoming workouts.

Notes on structured workouts

TWorkouts vs UserWorkouts

An important concept in the Today’s Plan system is the differentiation between a TWorkout and User Workout.

A TWorkout is a template workout. It defines all the attributes of a workout: description, media, intervals etc.

The intervals are defined as zone ranges, ie: Power zone 2.3 – 3.1. There are no absolute power or heart rate references.

The TWorkout resides in the “workout library”.  A TWorkout is “instantiated” against a user and date. At this point, a UserWorkout is created – and the specific wattage, pace and heart rate ranges are set relative to the user’s zone table and threshold.

TWorkout intervals can have overloads. Overloads are an increment to an interval. An overload could be on the number of reps, duration or intensity of the interval. They are applied in weekly blocks.

For example: Every 2 weeks, add 2 reps and 1 min to the interval.

By specifying overloads into TWorkouts you can effectively increase the number of workouts you have access to in your library. When you instantiate a TWorkout to a user, you can select which overload week you are selecting.

By | 2019-07-09T05:33:14+00:00 July 8th, 2019|Ultimate Guides|Comments Off on Today’s Plan – Ultimate Guide