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Daily suggested workout – Experience after 2 months of training

Ralf_23
over 4 years ago

Since exactly 2 months I follow the daily suggested workouts.

I started 2 month ago with VO2max 48 and now I’m at 54. The last 5 training sessions I improved VO2max and performance condition is always positive. So VO2max 55 should reached very fast. I'm very happy with this result.

I think the daily suggested workout is good for people, which have no personal coach. It propose me training sessions to improve my fitness (VO2max).

More Background:

I’m 51 and train to stay fit and healthy. I do not train for any race. I always run with HRM-Run chest strap to feed the algorithm with correct heart rate. In the last 2 years I have done two 16 week Garmin Coach half marathon training plans with a 2 hour target to finish my first half marathon in my life. During this 2 years I was rated 2 sessions with VO2max 53. That was my maximum since I have the Garmin watch.

The runs of this 2 half marathon training programs, were much longer and slower than what are my daily suggested workout in the last 2 months (maximum 55min). The daily suggested workout added much faster training sessions in my program, as what I have done before (very fast sprint and threshold sessions).

In the second month of training my training load focus is very balanced. That was never the case during the Garmin Coach half marathon training plans which had in the 16 weeks a strong focus on low aerobic training's.

Are there others which were following the daily suggested workout for more than a month?

  • 0 over 4 years ago in reply to jbarelds

    Hello jbarelds,

    what I see is that the training load become higher and higher. That means in general that I have to run more miles/km per week and that I have to run faster to get higher trainig load and higher Aerob/Anaerob Training Effort. Up to now I had no session with over 1 hour.

    But as Fredrik_Coulter  wrote there is no reason to “religiously” follow the suggested workouts. You can do on weekends your long runs. The next day I would expect a recovery or rest day in the suggested workouts due to high training load for your long run.

    The 2. or 3.day after your long run I would expect, that you will get proposals of sessions which are missing in your normal programm (sprint, tempo, threshold) to improve your fitness (VO2max)/Pace and which are adapted for your actual performance level.

  • 0 over 4 years ago in reply to Ralf_23

    Thanks  Ralf. That make sense. The beauty is that way it blends your own (long) runs into the daily advice. I think I will give that a try since I am training for an HM.  I can even blend in my (indoor) cycling activities since it also subscribes daily suggestions for that.

  • 0 over 4 years ago in reply to badbri

    Hello badbri,

    When you have already finished marathons and ultras than you already have a lot of experience with training plans/pace/target times. As someone who has not done it and someone which has to personal coach to give me feedback I liked the “Daily suggested workout”. Especially when I see that I have not choosen the correct training plans (wrong target time) in the past.

    Maybe a stupid question for you: Does a higher VO2max does not help for marathons / ultras even when it is calculated based on a 10k?

  • 0 over 4 years ago in reply to Ralf_23
    Ralf_23 said:
    Maybe a stupid question for you: Does a higher VO2max does not help for marathons / ultras even when it is calculated based on a 10k?

    It will definitely help, but provided only that you've done the proper training (i.e. long runs for a marathon).  

  • 0 over 4 years ago in reply to Ralf_23
    Ralf_23 said:
    Does a higher VO2max does not help for marathons / ultras

    Not necessarily. VO2max is basically a measure of your cardiorespiratory function - how much of your inhaled oxygen you can convert to energy. You still need to develop the muscular endurance to cover the distance. Two people with identical VO2max can have very different athletic profiles and abilities; one could be for speed over short distance, the other for long steady endurance.

  • 0 over 4 years ago in reply to Dr Phil

    I can attest to this. I have a peak vo2max of 59. But I still don't have the muscle endurance to complete a full marathon. The farthest I can run is 30km only. But when it comes to shorter distance (<15km), I have the pace and endurance.

  • 0 over 4 years ago

    I followed the daily suggested workouts now for 2 days. I recreated them in Zwift because it is easier to follow then on my Fenix 6.  In the Garmin blog i read that periodization is build in the engine behind the daily suggested workouts. I was wondering if I need to follow the actual Garmin workout on my watch in order to give feedback to the engine (the system might need to be informed that I am doing a suggested workout).  It might not recognize the workout as a suggested workout if it has been copied and executed on Zwift. Any thoughts? 

  • 0 over 4 years ago in reply to jbarelds

    It should, I guess, not make any difference. If I've understood it correctly, the Daily Suggested Workout is adaptive and looks at your training, rest and recovery, so if you do the same workout as suggested, although not using the DSW workout, the end result should be the same and feed into the algorithm that determines your next suggested workout.

    The daily suggested workout is no magic, it's a workout - just like your other workouts. The magic lies in recommending the right workout today for you.

  • 0 over 4 years ago in reply to olni65

    Yeah, your probably right.  I was just wondering because the predicted aerobic an anearobic results where way off with the actuals afterwards. And I know that with Garmin Coach you need to the workout from the plan to feeback the results into the AI engine from the plan. Any runs that are not explicit part of the plan are not taken into account. I was thinking if this would apply for DSW workouts also. 

  • 0 over 4 years ago

    After 10 weeks it really becomes hard for someone, which is working full time.

    1. I’m still at VO2max 54 and training status changed from improving to maintaining.

    2. At the moment I have no rest days. Even after hard sessions I have recovery or base run.

    3. Monday the suggestion was a session of 48min with 30min threshold (I could only make 23min), but nevertheless finished my first 10k in less than 48min during a training session (Aerob Training Effort: 4.0).

    4. Tuesday the suggestion was a 40min Base Run even with still 9hours of recovery time open.

    5. Today the suggestion was 3x3 Sprint with a overall time of 55min.

    6. Even the warm-up and cool-down runs are with 5:30min/km faster than what was my target time in my Half Marathon Plans (2 hours or 6:00min/km). But looking on my heart rate and how it feels it seems to be correct.

    It seems that the algorithms wants to increase my training load more and more.

    When It goes on like this I will integrate more rest days by myself.