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Answers to some FAQs / readme before first use:
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What are the different tabs for / do:
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FAQSelf-explanatory
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Next Activity
This recommends the training load and corresponding intensity & duration for your next activity based on your intervals.icu training history.
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It is intended for the user to modify the yellow highlighted cells to suit their approach to training; default values have been pre-populated.
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The next activity recommendation aims to meet the user's preferences for target training load, and Intensity Factor distribution preferences (taking into account the last 28 days).
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If you find the recommended activities are not working for you, you can modify the "User Training Load Reference" values in cells M3:S5 based on your knowledge of your own training history.
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Daily Record
This is just a list of the daily activities from intervals.icu, with some calculations performed in support of the Next Activity recommendation.
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Note that if you do multiple activities on one day, you will still only get one entry per day. The total training load will be summed, and the Intensity Factor will be averaged (weighted by training load of each activity).
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It is intended for the user to enter their personal details (to enable the intervals.icu api calls) in the red highlighted cells at the top of the tab.
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There is a button at the top left of the tab which will trigger the API call to intervals.icu, using an embedded Google Sheets script. (Doesn't work on mobile.)
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PMC (12mths)
This recreates the Performance Management Chart (or Fitness, Fatigue, Form Chart) for the last 12 months, for long term trend monitoring.
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PMC (2mths)
This recreates the Performance Management Chart (or Fitness, Fatigue, Form Chart) for the last 2 months, for short term trend monitoring.
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intervals.icu_activities-export
This is where the raw data from intervals.icu is extracted to by the API call.
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Note the 1st column (A) has some simple formulae in for turning the date format of activities in something more usable by Google Sheet formulae.
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Recommended steps for first time user:
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0)
It's assumed you are already a user of
intervals.icu
If not, go sign up! It is easy, free, and a very powerful tool.
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1)
Take a copy of the shared version and save it to your Google Drive. (Note that the sheet will not work if exported to e.g. MS Excel.)
Check you are copying the latest version.
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2)
Ensure permissions are granted to
ImportDataAuth / Import JSON
in order for the embedded Google Sheets script which handles the intervals.icu API calls to function
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3)
Enter your intervals.icu athlete ID and API Key into cells H1 & H2 in the Daily Record sheet
(both can be found here)
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4)
Automate updating of the sheet so that it is more usable on mobile, see guidance in cells N1 & N2 in the Daily Record sheet. (This needs to be done on a PC.)
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5)
Go and do your recommended Next Activity! Using the
intervals.icu workout builder
will make executing your recommended next activity even easier.
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Also see discussion in theIntervals.icu forumin response tothis post.
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You can also message the creator of this Google Sheets file directly through the intervals.icu forum:
creator profile
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You can check you are using the latest version of this worksheet by visiting here:
https://drive.google.com/drive/folders/111ji2LYKzKAPIPHKXvpdpxrLlE_f-vNI?usp=sharing
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