I Did Exactly What My Garmin Told Me For 30 Days - This Is What Happened
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- čas přidán 10. 02. 2024
- Ever wondered if those suggested workouts on your headunit or watch are worth doing? Channel Sponsor Garmin challenged us to follow exactly what my watch suggested for 30 days.
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There is some speculation in the comments about the first FTP test result. For clarity, It was a very hard effort, here's what my HR was during the test 🤢: photos.app.goo.gl/NFoQqLiEU4QD3LDw8
Can you post the HR data from the other two FTP tests ? Interesting to see. +40-+50 watts is MUCH more than I'd have expected.
Your relatively rapid FTP gain does not surprise me. I've seen similar gains in runners that have a past athletic background, where their initial gains are quick compared to those with non-athletic backgrounds. It's as if the body "remembers" what to do. At some point, you'll hit a plateau where gains are only made with tuned training. Maybe Garmin can deliver the necessary tuned training. Maybe not. It would be an interesting long-term experiment.
@@Tsnor150 it’s a big improvement, but it’s likely due to the fact that he’s returning to a level of fitness he’s previously attained rather than building from nothing.
It’s much easier to build back strength than build it for the first time
@@jay_stne makes sense. Also nice to see someone who is clearly strong *not* claiming 350 watt FTP.
@@fredsirvalo1904 garmin will take care of it as it should auto calculate ftp and vo2max and implement more threshold workouts.
it really is nice to hear people talk about realistic watt numbers.
I know right? These really sound like my watts. I am a bit overweight, I had COVID before x-mas, and I've been more active since the beginning of the year. I am considering a lower tier Garmin smartwach since a while. This video just confirmed my intention to get one soon.
It's also worth noting that given Francis' general fitness and history with cycling, these FTP improvements will come faster since he's likely returning to a level of fitness he's already attained previously, rather than starting from zero. So while not unrealistic, not everyone can go from 236W to 271W in 6-7 weeks!
@@jay_stneI reckon with 7 hrs training a week someone new to cycling is going to see huge gains or get injured. I started cycling at 225 then followed a zwift plan just cycling with mates and got to 300 in a year. Just need focus and regular training.
Yeah! It’s like, “whoa! It’s my FTP! I can relate to Francis!”
@@fabioverissimosantos yeah... that's exactly how i felt... before remembering that i likely weight about as much as one and a half Francis'
Congrats on the marriage Francis 🥳
Love thy watch as oneself
Just shows what consistent training can do for you. Doesn't have to be long, or really hard, just consistent.
It shows that when you have a long and strong background in sports it’s easy to get back on the horse.
Started out from 220 a year ago. Gains to 270 took me a year. Lower wkg as well as i'm taller.
@@siffoine excuses
It's facts tho.
One should always consider the context and take all such experiments with grain of salt.
- Any untrained person will make great gains when he starts consistently following whatever training plan.
- A previously trained athlete (like Francis) can get pretty fast close to his old levels when he starts training again.
- Doing an FTP test takes some skill, if nothing else, then mental fortitude. Even without any training in-between, I bet one will perform better on a second ramp test.
It's nice though that the video highlights the good old truth that consistency is more important than intensity and volume.
I go with 2 out of 3! But what is the skill required for a ramp test in erg mode? :D
Consistency is volume.
Very concise explanation and one I was about construct and share about how he has achieved such gains, as not all will be able to achieve this and then challenge why he got better results
@@nuggunu I agree there'd not much skill needed with ramp test. But when the body/brain isn't used to doing all-out efforts, you're not able to push yourself quite as far.
@@nuggunuPushing yourself to your limit IS a skill that can be trained.
Steady state & consistency over time equals improvements. Francis's plan is a very good example of this approach 👍. Nice one Francis .
Good to see Francis back on the channel
My Garmin is constantly telling me my training is unproductive Lol!
I don't have a Garmin watch but I do have an Edge 530; it was telling me the same thing. It turned out that my training was very unbalanced, not mixing it up sufficiently. Once I started following the Gentler Streak app on my Apple Watch more strictly, the Edge was happier too, veering into productive mode though still noting a continuing imbalance in my workouts if not as bad as before.
Yes, I hate it when my garmin tells me to do Threshold X, I do said X excercize and then Garmin tells me its unproductive LOL
because it might be 🙃
It might be very true. A lot of people ride too much and too hard, while most of progress is made through rest and easy workouts. Sleep and diet is also very important. It's better to get good sleep than to do hard interval training.
My garmin tells me to exercize harder or longer and when I do it tell me unproductive. Good to hear the the video is sponsored by garmin.
Good to see you back, I’m really enjoying the podcasts and must applaud Jimmi’s total indifference to the 30-day cause!
Shieeet! This is the closest I've been to considering following a training program. Well done, Francis. Specifically I like the idea that it adjusts on the fly depending on how poorly you have slept, which is something that I struggle with these days.
never thought to follow the suggested plans from the watch but now I think I might look at it as a rough guideline
Really enjoyed the 30 day challenge! Love the channel and all the content 👍🏻💪🏼! Keep up the great work!
Love your vids Francis! And always love a bit of Jimmy popping in
i have used the garmin plans for runs and cycling.
both had me improve signficiantly in VO2max and in terms of speed and FTP. Best result over a 20 week period was 248 watt ftp to 297 watt ftp. i like their plans because you do very varied workouts.
I’m going to give it a go in between my on structure. . Thanks Francis! 👍🏻
Having done lots of cycling / running training for endurance in the (recent) past, it's great to see that this falls very much in line with what I've learned and adapted over those years. It's helped me change from very much a hobbyist / regular human, who celebrated his first 50 mile / 80km ride not that many years ago, to someone who's happy doing 350km a week (generally over 4 rides) with a recent FTP result of 318w (4.17w/kg) and happy to do multiple long days in the saddle. Majority of Z1/2 rides, with some quicker sessions and sprint / intervals.
I have not done much for sometime, so this was very encouraging
Nice watch, I’m looking at these watches for some time now. This video makes it even more interesting !
I'm not the only one getting on the turbo at questionable hours 😂 great work Francis!
I have the instinct 2 and I have looked at the training plans but never committed to doing one, now you've done that for me, and it looked good.
I'm definitely going to give it a go now 👍
I am using the training plan functionality, programmed a century ride for 30 March, a 17 week program. It has been much harder than the program you describe here, but is delivering big improvements.
Super interesting! Volume is magic :D
Well this is spooky, - woke up this morning thinking about following my Garmin's daily suggested WO, and your videos comes along! Great timing! I'll give it a go. Cheers!
Nice one Francis! Just to add, you maybtry to input more data on your Garmin profile. E.g. your training profile, amount of days you train, hours per week etc. It will adjust the training as well
Found this video very interesting, thanks. I will now look again at my training.
Really interesting results. Thanks for going through with this.
Enjoyed this one guys.
Great info
Looking forward to the follow up to see whether you continue to improve.
I have a forrunner 245. I wasnt aware this feature existed! I just finished FTP builder plan on zwift FTP started at 235w! Not looking forward to taking anyother FTP test...
Really interesting! More of this 🙏
Interesting stuff Francis! This technology is improving and it is great a watch is able to provide such tailored programmes and suggestions - and I am not surprised it resulted in these gains. The data would be much more trustworthy if done by more individuals at the same time, and FTP tests are often influenced by a lot of things - eating habits, fatigue, mental state etc. I was also wondering whether the device would be able to cope and give decent advice if a professional cyclist/athlete would use it. Cheers!
I just enjoyed watching Jimmy nearly fall off his bike whilst stationary, because he waved 😂
Interesting video. What's even more interesting is that Francis is wearing a Nike ACG shirt. I remember when ACG first launched in the early '90s and asked Nike for more info. They sent a whack of catalogs and product info. A bit insane but I guess they really wanted to make it a successful launch. Funnily enough, I have never bought any ACG wear.
The first thing on my head unit is to wait for it to sync my ride's route and replace the suggested workout on the main screen^^ However, I think this is a great feature because it gives you a reasonable baseline and some structure (especially if you don't know how to mix the various types of efforts) but I find it feels a bit odd if you start with a decent FTP like Francis and all you get in the first few days is zone 2 noodling, after years of cycling. What I find useful is just checking your sleep/recovery time and parameters like resting heart rates and make your own judgement based on those metrics... the obligate 2-3 days rest after a hard ride might feel like overkill but it is a reminder to go easy and mix things up.
Hey Francis, this is the kind of content I subscribed for, I am glad I stayed for a little longer and got this from you! More power Francis to you and your channel, you've inspired me in my journey of cycling for over 2 years now. :)
Good job Mate!
Maybe I will follow my Garmin suggestions too?🤔
Great video! I have a Garmin Epix 2, and I love it. I might have to try the workout suggestions- I did look at them, but I guess the old roadie in me wondered that they might not be intense enough! I also have a Garmin Edge 1040, but oddly enough, the suggested workouts don't match...
The Edge doesn't have all your resting/sleep/stress data. Don't be fooled by the intensity - follow them to the letter and they'll ramp up to a very productive training programme!
Hi! I would like to know if I can make the same thing with all the Garmin smartwatches or just the one you use?
Had my Garmin watch for 2 years now and didn't even know it had training plans. I'll be looking into these and sat least giving it a go for a few weeks!
I wish more people / did these videos more often iv had my garmin for over a year and looked up and down for more review of that very function and I telll you this is the best one yet tho it’s one of like 2 iv seen so far but at least this one covers cycling the other covered running .
What feature do I need turn on to get the suggested workouts for biking?
Hey, love the video! got my Garmin for two months and love the feedback and tracking functions. Also, really enjoyed this video because it kicked me in the behind to finally listen to its suggestions more. Just wondering though: How exactly do you set up this training plan? Did you select a specific cycling plan or which function exactly is it?
Excellent video👌
interesting test! did you use Daily sugestion bike workouts or made a training plan using garmin connect for example Gran Fondo plan?
I started the plan on my watch a week ago, it looks way too easy imo but now not so sure after watching this 😂. For anyone unsure about the garmin watch vs the Apple Watch I can say imo it’s head and shoulders above the ultra, I can’t believe I’ve switched but after seeing all the metrics there’s just no comparison.
Can you ask Garmin to point to their training philosophy? My Garmin 265 has similar training functions. It also has a target distribution of "anaerobic", "high aerobic" and "low aerobic" I've been unable to find in the literature. It shows up in the "Load Focus" section of training status.
At the cheaper end of the spectrum my wife has a Garmin Viviosmart that she uses for the HRV function (because we're not paying for the outrageous subscription fees Whoop have). It's been really good at helping her to decide when she can and when she can't train hard including recently showing clearly that she was unwell.
Great vid…I’m now going to do a plan… looks super easy yet productive. One question do you use your Garmin bike commuter as well as using the watch. Which one do you record the activity on. Many thanks
Great video!!! 👏👏👏 I am interested to know if you fueled the same before each FTP test as my personal experience is that how I fuel can have a definite impact on my performance. Also, as much as I love my Apple Watch, IMO this video showed one of its limitations. The AW built-in activity ring metrics do not incorporate rest days nor do they take into account your recovery status to determine daily goals. It's a "super dumb" system that can actually do harm for avid fitness users. There are 3rd party apps for the AW that do a better job in this regard. But having it built into the native software, as Garmin does, it's a +1 for Garmin. If you're reading this, Francis, say hello to your mom for me. Hi Lizzie! 👋👋👋
That's a staggering improvement for so little effort. As you said, it looks like the gains really are from the rest days?!
Nah. Its the frequency that makes the most difference.
this is timed PERFECTLY as I just bought Fenix 7 couple of days ago and was thinking about listening to the suggested workout for some time =)
Also - not everyone can and should expect such amazing gains you got Francis, as you have been riding your whole life + have been pro for a while in life, which means you got those numbers in your legs, you “just” need to reach them.
gaining 0,5 wkg in a month is MAD
It'll take a good month of daily wear to start getting the HRV results needed for training feedback. Panels keep appearing as the watch gets a good data history.
@@Tsnor150 interesting. do you wear it overnight too?
@@sasatrifunovski if you want better metrics from Garmin connect then you'll want to track your rest as well as your activities, and this includes sleep so yes I'd recommend wearing it at night.
@@sasatrifunovski Yes, I wear it pretty much 24x7. Still took a month to start displaying training status data.
Hi Francis, thanks for this vid. Very interesting. I have just started a 22 week plan on my Edge 830 but i sense that using a watch would add very useful tier of adaptation ie if i miss a session because 'life' gets in the way. The ftp test on Garmin feels brutal from the start (for me at least) - any suggestions on an alternative will be welcomed...
Great video Francis but where in garmin connect is the plan you’ve done I cannot see it they are all 6 weeks plus for the likes of 100 miles ride , gramd fondo , Tt etc thanks
14:14 don’t you just love having mates to spur you on without distracting you in any sort of way! 😂
Impressive power increase though. I suppose I should really start a training plan! 🙈
Huge increase for only 30 days
Congrats
Never knew Garmin had that capability
Have been roughly following the suggestions on the watch, but usually upping the volume because a 1.5 hour base ride on the weekend isn't enough fun. So far it's still saying my training load is low, which sort of conflicts with the daily suggestions.
Good stuff Franny
Absolutely love this video. Made me look into how the data is sorted. It appears that this feature is generated by the specific wearable in use. So if you use multiple Garmin devices the suggestions will only be based on the wearable.
For instance I use a Garmin 1040 on my road/gravel rides but my Fenix pro for everything else. Also turbo rides on Zwift are not getting logged either.
At least that’s how I understand it reading the Garmin site.
Something to consider
This is what the 'True Up' setting is for. Make the wearable your primary device as it has the most info (sleep, HRV etc). Ride with computer and power meter. When the activity is complete and synced to garmin it will sync to your watch and adjust your training plan based on what your did (not just what the workout recommended)
So did you initially select one of Garmin's workout plans or are you strictly only going by the daily suggestions in this video? I don't see any upcoming suggestions on my watch(Fénix 6). Maybe my watch doesn't have this feature?
My Fenix 6 is always bang on with my recovery times, body battery and pretty much my HRV status! 👌
This would be good to see from a complete beginner as you do have previous fitness from your racing
I was wondering what your best ftp was previously. Amazing gains, great job
I've had a fenix 6 pro for over a year. Maybe two. The watch adapts very much to how much you train, so my recommended base sessions for example are much longer. I typically don't follow them though, base rides at such low intensities are dreadful, inside or out. I don't believe I train enough to risk overtraining. And the intensity sessions are almost always easier than what Dylan Johnson would recommend, for example.
What screen do you use on your dial/face? Can you link it?
Really glad that Garmin is starting to tie all this data collection into functional tools, hope that gives them an edge over the other manufacturers.
My issue with the suggested workouts is that the duration of the sessions can be a bit unpredictable, this can make it difficult if you have limited time due to work, family, commitments, etc.
When you have a coach they can adjust workout session as needed to fit your schedule. On the other hand, not many coaches would be looking at data as detailed as the Garmin algorithm.
Definitely a good program if you have flexibility in your schedule.
With daily suggested workouts it will automatically adjust if you miss days. Wake up, look at your watch, think if you have time to do it today. If you don't do the suggested your garmin will just factor that into your next workouts (this doesn't apply to an 'event plan)
What would you need to do this from watch to power meter and everything else (i dont have anything other than a apple watch and a bike without a powermeter im just curious)
Great video.
Does it also log the other kind of "workouts"?
Crazy how fast you respond to some light training.
That’s because of his past as an Élite rider. Most of us wouldn’t gain 30W of FTP IN 5 weeks…!!
@@SamuelBlackMetalRider i think when my FTP was 230 i would have been happy to gain 10W in a month of 5 hours of zone 2 per week lol
@@Carftymk exactly. +30W in 5 weeks is bonkers
Very interesting, thank you.
A couple of questions. Is the FTP test the same one that is on the earlier epix/ fenix/9xx watches? I get a far higher ftp doing the ramp test +20w every minute than the garmin ramp test.
Does the suggested workout use the same algorithm as the earlier epix/fenix/fr9xx watches?
I have done any base training it prescribes as z2 workouts and haven’t progressed very far. So just wondering if I did exactly what it told me if I would see better progress.
I bought the enduro 2 because I believed it to be the best tech out there. And sure, it does have alot of functions, a cool flashlight, good gps tracking, but I'm quickly understanding the most up to date hardware seems to be on middle tier stuff.. like the Venu 3, epix 2 pro, and fenix 7 pro. They have the latest and greatest v5 sensor. Better firmware for work out suggestions (cycling? weight lifting? walking/sprinting?), and I am left feeling disappointed. The other aspect is most garmin tech is not user friendly to new people. You kinda have to buy into garmin tech early, and learn it over time.
What power meter have you been using on bike?
very interesting, I can see these wattages mixed with an e-bike to get both the training sessions while getting some nice rides 🤔
Very cool to know it works, I think if you would have worn it for a month prier, doing your regular activities, the watch would have a better understanding of your fitness and given you higher intensity workouts or your base would have been more at 150-160watts, should try it?
Cool video! What’s the strap you have on your Epix?
Garmin HRM-Pro, it has dual connections. I use mine with my garmin watch, and 1040 at the same time.
Bought a forerunner 695 wish I had know beforehand it needs a Powermeter for cycling suggestions. Other then that great watch
Thank you for indirectly answering my question. Been digging through the comments try to see if it makes any sense to get one without a power meter
Hi everyone! question.... What would be the best bang for your buck power meter out there? (if pedal-based solution, both for SPD and also for SPD-SL cleats?
And... is it worth getting a double sided meter or a single sided already does 90% of what's useful to know?
This was fascinating, as I've always wondered how accurate the recommendations are in terms of improving fitness. It never really jived with what my coach suggested for workouts, or what I felt like (which was nice to see here). Curious, my Fenix lasts for about 18 days, how did you balance wearing it all the time with having to charge it at least once during the test?
He just took it off for 40 minutes and charged it ?!?
Also if you disable oxygen monitoring overnight or daytime you will significantly increase your battery life.
Do you need a newer Garmin watch as I use an old 735xt ?
I couldn't follow a training plan (would get bored of base sessions plus I have 2-3 forced rest days a week juggling work and music) but it's pretty amazing how much gain you made with relatively little work.
Nice Jimi Hendrix. Another reason to respect your opinions.
I did a similar running plan with Garmin. The issue I found was that it adjusted the plan according to how I felt, but didn’t let me know until 12.01 am of each day. So it became difficult to plan each day.
Wake up, look at the suggested. Do it or not. If not garmin will just adjust your plan for the next day taking into account sleep etc.
Great information..I didnt know garmin could do this.
i guess francis can gain so much from these workout plans becuase he historically had higher fitness, as he was racing when younger, so i mean probably not everyone could benefit so much numerically, but the garmin suggestion is always easy to follow and it's good to know that they are helping in performances, i mean, if you want to take training to next level, from just riding around happily, that could be a good start, proven by francis cade. btw, honestly i was expecting francis to have ftp around 350 or something, keep it up, francis.
I'm very interested to see what the results of following the watch long-term are. Never in my life until this video have I ever considered wearing a smart watch. I don't like the idea of my personal biometrics being collected by a network enabled device, but the ability for this system to track biometrics and prescribe a training plan is pretty awesome.
I recall once asking my mate along for a ride - just the 'training loop' I always do on my own, about 11.25 miles, 100m ascent (in one big chunk mostly) and usually takes me around 50 minutes - so in other words nothing special. Short, pretty tame, and no mountains to beat either. I recall dropping my mate accidentally when what I thought was riding gently so he could catch up after a roundabout had separated us, was actually riding a fair sight harder than he could manage at the time. And it clicked then, even though he was and still is a pretty fit bloke who keeps himself in shape, he wasn't riding that loop every day like I was.
I don't think anyone would look at a 12mph average on a practically flat course and call it a grueling training effort, but it was definitely enough to make me a lot fitter than I used to be without even realizing!
Amen, I do about 9.8 mph on a flat 2.7 mile bike ride, which is pretty flat. I started with a much shorter 1.5 mile ride. Going to have to find longer routes to up my game! :)
Awesome. But how much of thouse gains are down to muscle memory etc.
Hi Francis, I would like to ask, I'm not pretty sure if this is only a issue with cheaper smart watches. But, whenever I'm having the break (eating breakfast that might last for half an hour) smart watch having trouble resuming my activity using auto-pause features. Please update us if this also happens with Garmin watches. Thank you! stay safe always!
It depends on the Garmin watch you own. My wife had a Vivoactive HR which was upgraded to a Venu 2S both of them where/are not able to resume a workout if it switched to „save activity“ after a timeout of a stopped activity. My Fenix 3HR, Fenix 6X and Epics Gen. 2 Pro all offered/offer a „continue later“ feature. I would expect that the same applies to Forerunner watches.
I have a question specific to this. Does having a Tacx (Garmin) trainer communicate better in formulating your training schedule or sessions than other brands when you are already in the Garmin eco-system? I have a Garmin Instinct watch, an Edge 840 and no power meter on either bike... but my next purchase will be an indoor trainer for Swedish winters. Thanks for another great video.
Always wonder with training plans for the average person if you just did random training for 7hrs a week you would likely improve by just as much. I think for most un conditioned people just exercising with that volume is good enough.
I've always wondered about this feature. I saw a video once from a runner who did the same thing, but never a cyclist. Think I might give it a go, and see what happens.
More videos like this please
So I get the daily recommended Garmin running workouts. I've just started using my spin bike again for cross-training, and it would be nice to be able to alternate. Can Garmin mix and match the recommended workouts?
My old garmin was very generous with the prescribed rest days even though I was in my teens and running 6 days a week (it would say take two days off after a long run day)
what HW do u use for tracking watts, if i can ask
I don't do the recommended workout on my Garmin, but I check it everyday. for the last few months I rest when it tells me to rest, and I do a similarish workout to what it suggests. So far the results have been good. The main benefit is that I've been getting less sick, which is probably a benefit of resting when my system is strained, even though I might feel fine.
Using garmin coach for the first time for half marathon just about to start week 2 usually just run and train with out a coach / garmin .
Very cool Video but a small correction.
Event based plans do not adjust. They stay the same No matter what happens. Cannot recommend doing this over the Winter or in Holiday season cause when you cannot Ride due to weather or Holidays the plan just continues as planed in the first day.
But for getting used to the different phases make a short plan. (Event as Close as possible to today) The Trainings you did are remembered in your watch or GPS so you can do them again.
When you feel ready for a "Pyramide" or a "40s/20s" you know what the training is and If it fits your current state.
I hope they include weather tracking, or more than one objective. When it iced over in my state, I totally skipped bike riding entirely due to safety.
Francis, try setting up Garmin race calendar (dummy race will do). It will set different training regime (harder) to fulfill your aimed result.
It works 👏
Does it offer up an "adaptive training plan" for crossing the US from Miami to LA, taking into account sprints through "Dogland" ?
One can not train for that. That requires mental madness. It's not a physical thing as much 😂