Alan Couzens wrote:
sperris wrote:
I know you can get an EF inside the analysis of a workout and that it can be calculated per segment as well as for the whole workout. But I am not sure I've seen an EF graph. I'd love an EF graph over the season.
Thanks Sperris,
Agreed, tracking long term E.F. is one of the most useful metrics.
The easiest (non code) way to do it (assuming we're talking Training Peaks) is to download the csv summary of your workouts. In that you'll have Intensity Factor and Heart Rate. Providing you know what your FTP setting was, you can create a separate column that gives Normalized Power (FTP*I.F) then you divide session NP/Heart Rate and you'll have a spreadsheet with all E.F. values through the season.
Hope this is helpful.
Best,
Therein lies a couple of the issues with TP:
1. The CSV download doesn't include NP, VI, EF, or most of the other analytics that they compute.
2. TP also doesn't track your Thresholds (S/B/R: HR, pace or power) overtime. So, you can't go back and reconstruct the past.
3. No amount of complaining, suggesting, or otherwise seems to convince them of the utility of either #1 or #2 (or rather they refer to WKO+).
I, too, track EF over time. But, it has its issues:
1. HR (and thus EF) is affected by a lot of things, so short term (and even medium term) trends can be hard to tease out of the noise of HR fluctuations from fatigue, temperature, and daily hydration status.
2. EF is a function of intensity. So, you can "force" a higher EF simply by working harder. Its less affected than pace or power, but its still affected.
I've taken to trying to normalize my EF back to a fixed HR, and characterizing my EF per bpm above/below that HR. For example, at the moment my average easy run EF is about 1.45 y/bpm @ 151bpm. I see a slope in my EF of ~0.0125 / BPM. So, if I go do a tempo run at 159 bpm (+8 bpm), I'll get an EF for the tempo run of around 1.55 y/bpm.
I expect that the relationship is probably non-linear, but the daily noise in HR makes it hard to see. Maybe a set of ramp tests could tease it out a little better. Then of course, once spring gets here the whole thing gets swamped by outside air temperature (for the run especially), and comparing EF @ 85F one day to EF @ 60F the week/month before or after is nearly useless.