{"id":25451,"date":"2022-07-28T21:18:12","date_gmt":"2022-07-28T19:18:12","guid":{"rendered":"https:\/\/harlerunner.de\/enduco-trainingsplan-per-ki-coach\/"},"modified":"2023-01-24T07:24:01","modified_gmt":"2023-01-24T06:24:01","slug":"enduco-trainingsplan-per-ki-coach","status":"publish","type":"post","link":"https:\/\/harlerunner.de\/en\/enduco-trainingsplan-per-ki-coach\/","title":{"rendered":"enduco: The AI-Coach for Endurance Sports"},"content":{"rendered":"\n
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enduco promises nothing less than to create an individual training plan based on my training data, my health and my habits to bring me to my best possible performance level. I gave the app a chance\u2026 😉<\/strong><\/p>\n\n\n\n

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Anzeige:<\/a><\/strong> <\/em>I was allowed to use enduco free of charge during the test phase. This had no influence on the content of my test report. The article is freely written and exclusively reflects my personal experiences.<\/p>\n\n\n\n

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My training planning – so far<\/h2>\n\n\n\n

As with many runners, my first training plans came from the rather thick running books by Steffny or Marquardt. They were just about designed for a certain target time, but certainly not geared to my current running ability. How could they?<\/p>\n\n\n\n

Later, I started experimenting with Jack Daniels’ plans and adapting the concepts to myself. From this, I developed my “own” training plans via Excel, which became more and more sophisticated. Until it all became too complicated for me and I started running according to the “Easy Interval Method”.<\/p>\n\n\n\n

That was totally exciting and partly successful. But: actually, I just want to run 😉 Of course, I also want to challenge myself in a meaningful way and find out at competitions where that has brought me. And I want to do that alongside my job, family and normal everyday life.<\/p>\n\n\n\n

I was probably just ripe for the idea of letting go of all the training planning. At least for a while. That’s when enduco came in handy with their promise to create a truly individual training plan that adapts to my goals, my ability and the time available at all times.<\/p>\n\n\n\n

enduco<\/h2>\n\n\n\n
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Link<\/strong><\/p>\n\n\n\n

enduco<\/a><\/p>\n<\/div>\n\n\n\n

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Price<\/strong><\/p>\n\n\n\n

10-15 Euro monthly<\/p>\n<\/div>\n\n\n\n

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Time Frame<\/strong><\/p>\n\n\n\n

4 month<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

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enduco – Made in Germany<\/h2>\n\n\n\n

enduco is a young, German start-up. The founders were already involved with online platforms for coaching endurance athletes during their studies (sports science) and soon developed their own.<\/p>\n\n\n\n

The idea quickly arose that many of the tasks of creating a training plan could also be done by an algorithm. At some point, this led to the development of enduco.<\/p>\n\n\n\n

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enduco was only founded at the beginning of 2020. The original app had only very limited functions, but by the end of the year a much more powerful pro version had already been added.<\/p>\n\n\n\n

In the meantime, they have two years of experience with the app and are, of course, continuing to develop it in the background: with bug fixes and new functions. The users are strongly involved in this process, so that many of the desired functions are prioritised accordingly.<\/p>\n\n\n\n

App functionality<\/h2>\n\n\n\n

enduco is (currently) a purely app-based service. This means that you control everything with your mobile phone (iOS and Android).<\/p>\n\n\n\n

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First, you create a profile and have to feed the artificial intelligence (AI) behind enduco with data. Of course, the algorithm needs input to do its work.<\/p>\n\n\n\n

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Very fundamental are the body parameters. These include height, weight and maximum heart rate. For cycling and running, the Functional Threshold Heart Rate (FTHR) and Functional Threshold Power (FTP) are also recorded – runners also enter their Functional Threshold Pace (TPACE).<\/p>\n\n\n\n

To determine the threshold values, a training session can also be named that contains approx. 20 minutes of “all out”. If an improved value is determined here during training, the app proactively suggests an update of the thresholds.<\/p>\n\n\n\n

Import of the training history<\/h3>\n\n\n\n

Another important basis for the automatic creation of an individual training plan is your own training history. It is recommended to import at least the last four weeks. In case of doubt, more is of course better, but not absolutely necessary.<\/p>\n\n\n\n

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For this purpose, enduco can connect to Garmin, Wahoo, Polar, Fitbit, Suunto or Strava. With the exception of Polar (here the manufacturer only allows the import of future workouts), you can upload your training history.<\/p>\n\n\n\n

Since I collect my data with watches from different manufacturers, I did the import via Strava, which worked without any problems. This is also the only possible way if you have a Polar or Coros running watch.<\/p>\n\n\n\n

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This is also where you configure the export of the training sessions planned later by enduco to Garmin or Trainingpeaks. Unfortunately, neither Polar nor Coros offer an interface to import structured training workouts. For Coros watches (probably also for Suunto, but I could not test it), the ” bypass ” via Trainingpeaks works perfectly.<\/p>\n\n\n\n

Set up a training plan<\/h3>\n\n\n\n
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enduco is aimed equally at runners and cyclists. The coach plan therefore first asks for the (main) sport. You can also select running and cycling at the same time and train both. In addition, you can select whether enduco should also include athletic training.<\/p>\n\n\n\n

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Then it’s time to define the goals. enduco always looks at a complete season, which can include several competitions.<\/p>\n\n\n\n

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Each race is recorded with the type of sport, distance, altitude and, of course, date. In addition, a competition can also consist of several sections if it takes place over several days (stage races) or consists of several sports (triathlon).<\/p>\n\n\n\n

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The competitions are also qualified as a main competition, a preparation competition or a fun competition, which primarily affects the tapering planned in each case.<\/p>\n\n\n\n

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In the next step, you plan the maximum time frame that you have available for training per weekday. This does not mean that enduco directly allocates every day for training! But you can tell the AI that you never have time to train on Tuesdays, for example, and that you only have a short time on Fridays and that the long runs should be scheduled for the weekend.<\/p>\n\n\n\n

Of course, there will always be deviations from these standard settings in everyday training. This is then regulated by the “coach” and does not need to be taken into account here.<\/p>\n\n\n\n

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The time frame does not determine the workload. It is entered in a separate setting or initially suggested on the basis of the training history. It adjusts automatically over time or can also be influenced manually.<\/p>\n\n\n\n

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Then there is the question of how many days per week you would like to train. Here, too, enduco suggests a reasonable range, but leaves the user free to choose. If you distribute a manageable workload over many days, you will only get a short workout every day.<\/p>\n\n\n\n

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The last important adjustment screw for the enduco AI is the definition of the flexibility of the training plan. Should the complete training plan be able to adapt after each training session? Or should the next days remain fixed and plannable?<\/p>\n\n\n\n

enduco specifies a time window of a maximum of three plannable days before the plan would become too undynamic and the AI would no longer be able to play to its strengths. However, full flexibility also means that you will not really know what to train until the day of the next training session.<\/p>\n\n\n\n

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The Feeling Factor can be used to give the app additional information about fatigue, sleep and muscle soreness. These are asked for at a configurable time in the morning and can influence the training recommendations.<\/p>\n\n\n\n

Cockpit and load management<\/h3>\n\n\n\n

Once you have set up your coach plan, the first planned training sessions should already be in the calendar. You can always find the next training session directly in the cockpit of the app.<\/p>\n\n\n\n

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This homepage starts with a neat display of the current training load. The displayed fatigue results from the ratio of the short-term to the long-term load. <\/p>\n\n\n\n

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If you stick to the training plan, you should usually be in the range between 1 and 1.3, i.e. in the performance range. A further display of form, fatigue and fitness can be accessed by tapping on the graphic.<\/p>\n\n\n\n

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The individual factors can be displayed in even more detail from here – always, by the way, as in the entire app with detailed and helpful explanations of the individual functions via the info icon.<\/p>\n\n\n\n

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Trainingplan<\/h3>\n\n\n\n

enduco always plans over a complete season and not just up to the next competition. You can get an overview of this planning via the “Season” tab in the calendar.<\/p>\n\n\n\n

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In addition to the graph of the weekly workload, you can also scroll through a list (and explanation) of the individual phases and thus track your progress.<\/p>\n\n\n\n

In the cockpit and the calendar, you are always shown which phase of the season you are in and what the focus of the current training week is.<\/p>\n\n\n\n

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The calendar can be switched between a weekly and monthly view. A small dot under the date marks the current day, while the circles indicate a planned workout. The size of the circle even gives information about the workload. A star marks competitions.<\/p>\n\n\n\n

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Even though three weeks are planned in advance, this should only be used as a rough guide to what is coming up in the near future. Depending on the flexibility of the plan, changes are made here almost constantly.<\/p>\n\n\n\n

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Each training session is displayed in the cockpit and in the calendar with a short “profile”. Tapping on this opens a detailed description of the training session.<\/p>\n\n\n\n

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In the workout briefing you get a good overview. Each phase of a structured training session is described in detail and explained again if necessary.<\/p>\n\n\n\n

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Finally, this routine is displayed graphically – just like the planned time in the zones.<\/p>\n\n\n\n

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The planned training session can be exported directly to Garmin, Suunto or Trainingpeaks and then handed over to the running watch (or cycling computer). Alternatively, you can manually export a .fit, .zwo, .erg or .mrc file.<\/p>\n\n\n\n

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Since the latest update (version 4.5.0), you can choose whether you want to train by power, heart rate or pace when exporting. This query comes up every time, so that you can export basic runs with HR specifications and intervals with watt specifications.<\/p>\n\n\n\n

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Completed workouts are then compared with the targets and feedback is given on the accuracy of compliance (in addition to the usual information such as duration or pace).<\/p>\n\n\n\n

If you have not met the workload targets, this will have a direct impact on the next units: enduco always tries to meet the planned weekly workload and adjusts the remaining training sessions accordingly.<\/p>\n\n\n\n

Adaptability<\/h3>\n\n\n\n

Once the training plan has been set up and the training is running, you turn to the “coach” with any special requests.<\/p>\n\n\n\n

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The current day can be adjusted via a guided chat with the AI coach. The possible options are always offered as a selection.<\/p>\n\n\n\n

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In this way, you can adjust the duration or intensity of the training planned for today, but also have a rest day planned. If no training is planned but you still want to get out, the coach will suggest a reasonable training.<\/p>\n\n\n\n

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If you cannot train due to illness, enduco will plan a break and contact you after the agreed number of days. Then you can extend the break, or you can be gently guided back into training.<\/p>\n\n\n\n

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Workloads outside the enduco plan are also taken into account if they are synchronised via Strava, for example. A manual entry of duration and RPE would also be sufficient in order to get a workload in enduco. This is then taken into account in the weekly planning. Alternatively, you can also make a manual entry in enduco.<\/p>\n\n\n\n

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