With enduco, you can pursue two main goals: either you want to sustainably and gradually improve your fitness, or you’re preparing for one or more competitions.
Analysis of Your Current State
In both cases, enduco first analyzes your current status. It checks for any gaps in your import history and double-checks your data. The focus is on your chosen main sport: how long have you been practicing it, and how much have you trained in recent weeks? Based on this, your current fitness level is calculated.
What your fitness says about your training history is explained in the blog post Fitness, Fatigue & Form. In short: fitness is a value that indicates how much training volume your body is currently used to.
“Fitness Plan”
After evaluating your fitness, you can determine which goal you want to pursue. If you want to increase your fitness, you can enter your planned vacation dates, training camps, and how much time you have for training on each day of the week. Next, you define how long your “Fitness” plan should run. A key new feature that deserves special attention is the ability to set your training volume.
Here you can adjust the weekly increase in training volume, which determines how quickly your fitness should improve. At 100%, our recommended value is preset. If you know your body well and are confident that it can handle a faster increase in volume, you can raise the slider. The maximum is 150%, which corresponds to a weekly volume increase of about 10%. Caution is advised here, especially for beginners in a new sport.
In the next step, you’ll enter your plan for the first time. Here you can see how your training is scheduled for the coming weeks. In the “Plan” tab, you can follow your upcoming weeks in real time.
If you want to participate in a few races during your fitness plan, you can integrate them into the plan. For example, you can add a C- or B-level race.
“Competition Plan”
The difference from the “Fitness Increase Plan” is that right after the fitness evaluation, you enter your first A-race – your season highlight.
What exactly is an A-race?
An A-race is your season highlight, the race you’re most excited about and the one your entire training is geared towards. Since A-races require specific preparation, you should only plan a few of them per season. Choose them carefully, as the entire training plan is based around them. To be optimally prepared, you should schedule at least 6 weeks of training for each A-race.
In earlier versions of enduco, you could plan an entire season with multiple A-races. The new version only allows one plan for a specific A-race. This emphasizes that the upcoming A-race is the absolute focus of the plan. A new plan must be created for each additional A-race.
As preparation, you can schedule several B-races, which will be considered in the plan. These serve as test runs for your season highlight, allowing you to try out race strategy and nutrition under competition conditions.
In addition to entering vacations and training camps, you also specify your available weekly training time. This setting can be adjusted later at any time. The final setting of your competition plan concerns training volume. The difference here is that the chart shows you the necessary progression to achieve your goal time for the race.
What exactly does that mean?
By entering your goal time for the race, we know your specific competition objective and can calculate the necessary load for that race. Your training volume progression is designed so that – considering your training camps and vacation periods – you can achieve your goal time. But how does that work?
Through our analysis, we can estimate your projected race time and calculate how much training you need to improve by X% to reach your goal time under optimal conditions. If a race places too high a load on you, you should adjust your expectations. This means choosing a slightly more relaxed goal time and trying to achieve it in a controlled race environment.