
Exercise plan
The exercise plan will help you increase your distance performance from week to week. This goes hand in hand with the automatic route calculation as you will always be able to find an appropriate routes. Even better, your training will also become less boring as routes will always contain new variations to match the targeted distance.
Please note that the TrailRunner exercise plan is a basic exercise plan that can not replace an individual analysis performed by an expert.
cf4General concept
The exercise plan is based on a 3 week cycle consisting of a normal week , a intensive week and a regeneration week. The normal week is assumed as 100% of the distance goal for this cycle. The intensive week is set to 120% and the regeneration week to 80%.
After completing a 100-120-80% cycle the distance for the upcoming 100% week will be increased by a percentage you can define.
The cycle described above counts for one workout unit per week, but you can add as many workout units per week as you wish, each containing a different base distance value and cycle increase value. For example, if you plan two workouts per week, you could increase the first workout by 1% per cycle and the second by 5% per cycle.
Creating a new exercise plan
The following steps will create a new exercise plan containing two workouts per week. The first workout we will call the during the week workout and the second the weekend workout. The during the week workout will start at 10 km, increasing by 1% per cycle, the weekend workout will start at 12 km increasing by 5% per cycle.
Open the Exercise Plan window.
Open the Exercise Plan tab.
In the first entry of the units table, double click the distance cell and enter 10 km.
Enter 1% into the Increase field and a desired pace into the pace field, e.g. 5:40.
Make a short Description like weekdays into the Time field.
Select the second entry in the units table or add a new one.
Enter 12 km, 5%, e.g. 5:30 and Weekends into the corresponding fields.
In the start date picker , select a starting date for the first week of this plan.
Click on the start over button.
Select the Exercise Calendar tab.
You now have set up a new exercise plan containing one week.
cf4Finding a route
You can let TrailRunner find a route for you that matches the distance suggested in the exercise plan.
Open a document that contains the network of tracks you want to perform your workout in.
Select the workout unit you want to accomplish and press the Find route Button.
Select the starting point in the document window and press the calculate route button in the layout route pane.
Marking workout units as done
The goal of the exercise plan is to increase your distance performance in small steps. But sometimes you miss a workout unit or you were not able to complete the full unit. Therefor you must mark exercise units as done before you add new exercise units for the upcoming week. To set a selected exercise unit to completed, follow these steps:
Open the diary and the exercise plan so that you can see both windows.
Select the exercise unit entry you wish to mark as completed.
In the diary, Select the diary entry that matches a selected exercise plan entry.
The concrete values of the accomplished workout will now be copied over to the exercise plan and the exercise unit will be checked with a green check-mark.
This will dynamically adjust the progression of following exercise plan weeks. Please note that if you do not check any completed exercises with the green check-mark, the exercise plan assumes you did not complete them. In the upcoming cycle the new target distances then might not be increased. This is to avoid a progress you actually didn't perform.
Adding new weeks
After completing a week, you will need to add new units for the upcoming week. To add a new week follow these steps.
The Calendar view on the right shows the current date in blue and the start date for current selected exercise week in grey.
Press new New Week Button to to calculate the exercise values for a following week.