Elliptical usage | 80/20 Endurance

Elliptical usage

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  • #8299
    alanshrimpton
    Participant

    Hi,

    I’m wondering if anyone uses an elliptical? I need to use one to nurse my calf injury and wondered how people use it. I used it today and no issues with the calf so I’ll be using it for the next 3 weeks.

    1. 8020 plan isn’t showing up as an option to do if I select elliptical on my Garmin so I select treadmill then I can choose to do my planned run. Today was a RF4. I had customized the pace setting to HR in training peaks and adjusted the %HR values so they met the correct Zone 1 and Zone 2 values. That went well with the pressure set to 15 (i think 20 is max) though I noticed my RPM was much slower (80 zone 2, 65 zone 1 RPM) but got a good zone 1 and 2 HR values.

    2. I’m unsure what RPM I should be aiming for in the elliptical because 80 seemed fast on that thing yet 90 would be my norm for a zone 1 or zone 2 run on the road and I am sure my feet aren’t moving that fast.

    3. Speed Play tomorrow? Would you increase the pressure setting so it’s harder work and get my HR up higher or decrease it so I’m running faster and get the RPM up. Not sure how to tackle this.

    Anyone else play with the elliptical as cross training?

    Thanks
    Alan

    #8301
    David Warden
    Keymaster

    Alan,

    – Yes, keep the type as Run until after you complete the workout, and then modify the completed activity from run to elliptical.
    – HR should actually be about 5-10 beats lower on elliptical than running. That’s small enough that your BPM may still have fallen into your run zone ranges during your RF4, but give yourself those 5-10 beats lower, particularly on the high intensity.
    – RPM should still be as close to 90 as possible. It will feel weird at first, but keep at it and it will get easier. Anything over 85 is a win. 80 is acceptable, but it will just make it harder to come back to real running at 90pm later if you stay that low.
    – For the intervals, intensity trumps cadence. If you have to get down to <80 to hit the interval target, do so. But, remember to give yourself 5-10 beats than your run HR zones.

    David

    #8302
    alanshrimpton
    Participant

    Thanks David,

    Todays elliptical worked pretty well as a Speed play with 1 min duration 2 min recovery. I looked at my HR results from last week when I did the same speed play on the park and they are similar in intensity so I am pretty close.

    Todays RPM I did it at 90 and may be the difference between the machines but I did have the power set to 10 on the recovery and pushed it up to 13 on the fast pace and increased the cadence. Can’t quite remember what it got to but one note I noticed it doesn’t quite match with my watch even though I have a chest strap Garmin is off from the machine. I’m sure the machine would know the RPM?

    One last question is on Training Peaks. If I leave it as a run the TSS is very low but if I make it cross train it goes up to close to what I would have done for the same run on the road. Should I select cross train for TP?

    Thanks.

    #8303
    David Warden
    Keymaster

    Alan, I have access to your account (as one of our bundle purchasers). I can’t duplicate your issue on your most recent RSP5. If I flip to to Other or Run, the TSS remains the same. Can you give me steps to duplicate? I’ll then be able to make a better recommendation.

    David

    #8305
    alanshrimpton
    Participant

    Hi David,

    I notice if you just flip between cross train and back to run it doesn’t change the TSS but if you select run then hit save it then recalculates changes to a very low value.

    #8306
    David Warden
    Keymaster

    Thank you, that was the missing step, I could duplicate it after I saved.

    I fixed this by adding specific Run HR zones to your profile. You had previously just had Default HR zones. Because of this, flipping the workout from Cross-train to Run caused TP to use Pace instead of HR, and your Pace on the elliptical is artificially low, thus a low TSS. Once TP had Run HR zones to use, it remained the same as the cross-train TSS.

    David

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