Improvement Stalled, Peak Power Maybe Just What You Need
In version 2.11, we are introducing a set of graphs and reports that can help you continue to improve your cycling abilities. Peak Power is a concept by which you focus on improving your performance across specific duration intervals. Focusing on these can make you stronger all around. Tap the link below to read more about this and see if Peak Power Measurements are right for you.
Need Motivation, mPaceline has you covered…
In version 2.10, we are introducing a set of community features that will help you stay motivated and keep working out. Checkout out all that we have added via the link below…
Looking for the perfect graph?
In version 2.9 we released a feature that will allow you to view you Power Zone graph as you run or ride. This is available as a free addition to mPaceline Pro subscribers or as an Optional Paid Feature to those that are under the previous one-time purchase model.
To use this feature you must be using the mPaceline iPhone app during your workout and have a Bluetooth HR monitor paired with the App.
Tap the “New Ride” icon at the top of the home page and then start a Peloton Workout on your Bike or Tread. You’ll notice that the Peloton workout will be recognized by mPaceline and will appear at the top of the screen. A class start count down timer will appear and the workout will automatically begin tracking in mPaceline when the count down reaches zero.
To see the Power Zone graph, simply tap on the HR / Power toggle towards the middle right section of the screen. You can also swipe the lower portion of the screen to toggle between different graph options
When the Peloton Workout completes, mPaceline will automatically stop recording the workout and will save the results in the App. A download from Peloton will be stated and your workout will be complete.
In version 2.8, we introduced subscription pricing. You have the option of subscribing monthly or annually. All subscriptions and payments are handled by Apple and you can cancel any time.
Previous mPaceline users who purchased under the older one-time payment model will see no changes. They can continue to use the features that they purchased and will still have the option of purchasing optional features as they do today. They will not be required to move to the subscription pricing model.
Month and Annual subscribers receive full access to all current and future mPaceline features.
Download Tread workouts from Peloton. These work similar to the way that Bike workouts do in the previous version. When you download, all Peloton Running, Walking and Bootcamp workouts will be downloaded and match to Tread workouts that you have done.
Note that this is an additional purchase. Go to Settings and tap on Optional Features. Purchase the “Add Tread Workouts” Feature.
A lot has changed in mPaceline to support the Tread. Take a look around the app and you should notice quite a bit of change. This includes the ability to use the Results graphs for Peloton Bike and Peloton Tread workouts. Most of these require you to pick the Activity Type and see results for either the Bike or Tread.
Are you an Advanced Training Metrics Junkie?
Starting in version 2.8, mPaceline has expanded support from our Cycling roots. You can now track running, walking, cross training and cycling workouts in the App.
These can be Peloton Tread based workouts or workouts that you have done via the mPaceline Watch App or a third party app. These can be imported from Apple Health. This covers outdoor cycling, running or other activities.
Additionally, mPaceline will calculate a hrStress for non-Peloton workouts that you did while wearing a Heart Rate Monitor. This ensure that you are getting credit in your Advanced Training Metrics for activities other than just cycling. This was a frequently requested feature – more on this in the 3rd Party Workouts section below.
For Peloton Tread workouts, mPaceline can calculate your Training Stress based on the Peloton Power data from the workout. To do this, mPaceline needs to know your Running FTP. Your Running FTP is set in your profile in mPaceline just like cycling. The only different is that Running FTP isn’t based on the results from an FTP test. You just enter the value in Watts.
Most of you won’t know what this is because Peloton doesn’t have any FTP classes for running yet. There is speculation that this will change in the future, but for now you have a couple of options to deal with this:
1) You can simply ignore the field for Running FTP and leave it blank. The only place that running FTP is used in this version is to calculate your Training Stress. Leaving it blank will result in mPaceline using HR data and will calculate your Training hrStress described below.
2) You can estimate your Running FTP by looking at the average watts that you have achieved from your current running workouts. Look for the workout that has the highest average watts and use this value.
Importing 3rd Party Workouts from Apple Health
If you do a non-Peloton workout using mPaceline (using the Watch or iPhone App with Bluetooth), it will be automatically imported into the App. If you use a 3rd party App that saves the workout to Apple Health (Apple Workout App, Strava, etc..), you will need to import it into mPaceline.
To import a 3rd Party health workout, go to the Home screen and top on the Import icon in the upper left corner of the screen just like you do when you download your peloton rides. Just pick the “Health” option. Here you should see all 3rd party workouts that have not been imported. If you need help with this screen, tap the help icon in the upper right corner.
Note that you can ask mPaceline to automatically import 3rd party workouts when ever you open the app. You do this in settings under the Health Integration section.
Note that mPaceline will NOT import all workout types. Currently it supports the following:
Our plan is to add additional workout types in the future.
What is hrStress?
Version 2.8 of mPaceline expands the options to calculate your Training Stress. If you have workouts that don’t have HR data, mPaceline can still calculate your Stress if you have heart rate data for the workout.
mPaceline now has three different ways to calculate your Training Stress. The first two are based on power. If your workout has minute by minute output data, it will use this data to calculate normalized power. If the output data doesn’t exist, it will use the average output for normalized power. In both of these methods the final calculation of Stress is (sec x power x intensity)/(FTP x 36). If there is no output data or average output for your workout, mPaceline can still estimate Stress based on your heart rate data over the course of the workout. This will be shown as hrStress in the App.
IMPORTANT – make sure that you set your maximum and resting Heart Rate in your profile as these values are used to calculate your hrStress.
The Performance Results Page will help you view your progress over time for a number of metrics. You can see average and cumulative stats. Adjust the timeframe to see different views.
The Graph Option button on the toolbar will allow you to select the type of activities included in the stats.
All Time Personal Records
These are shown at the top of the performance screen. Tap on different workout durations to see the records for each workout type. Tap on a personal record and you will be taken to the Personal Records View (see below) in which you can analyze your other performances for the same workout duration and type.
This section helps you understand how your workout averages are changing over different time periods. Tap a time period to see a different view.
This section helps you visualize your cumulative stats over different time periods. Tap a time period to see a different view.”
This screen will help you visualize you best performances for a given workout type and duration. You will see a graph and table outlining your 10 best performances.
To further refine your best performances, you can pick the Training Season that you wish to view. mPaceline maintains a set of standard training seasons, but you can create your own. Tap on Training Season for more details.
if you tap on one of the listed workouts, you will be taken to the Ride Detail screen so you can see your performance for the workout.
The Streaks Results Page allows you to see workout metrics on a calendar view. To change the metrics being shown, tap on the Graph Options toolbar button. You can also change the duration of the graph as well as the activity types that are included.
Your current workout streak in weeks is shown at the top of the display.
You can tap on the Graph Options and choose between the following metrics:
Note that you need to have purchased the Advanced Training Metrics in order for the Training Stress option to be available. If this is available you will note that the color of the circle on the calendar will denote the amount of stress you incurred as a function of your fitness level.
The default is to show a couple months of calendar data. You can selection additional time periods from the Graph Options view. Also, you can limit the types of workouts that you would like to have shown on the screen.
Check out the Output Graph on the Ride Detail Screen. We have added Average Output to the line chart. Now you can view Output, Resistance, Cadence, HR and Average Output. This is a moving average of your output over the course of the ride. In areas where you worked harder, the average will increase. Similar if you let yourself slow down a bit.
Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. A good guage of water consumption is to consider drinking half of your body weight in ounces each day. That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Please consult with your doctor to identify your specific consumption goals.
mPaceline can help you track your daily water intake and help you stay hydrated during your busy day. You’ve got the workout piece down, now make sure that you are consuming your recommended amount of water daily.
Note that the Water Intake Features requires an additional payment and it not included in the base purchase of mPaceline. To purchase, go to Setting in mPaceline and then tap on Optional Paid Features in the App Store section.
How it works
After you purchase, go to Settings and set the amount of water that you would like to track each day (i.e. your goal). The Home screen in mPaceline will show you how you are doing towards this goal. You can easily acknowledge each drink that you take in the mPaceline iPhone app or on your Apple Watch. It’s quick and easy.
Monitor your Progress
All water intake is stored in Health Kit so you can use the Health App to view your intake over time. You can also go to the Results screens in mPaceline to see daily, weekly and monthly progress.
Receive Drink Reminders
mPaceline can send you notifications throughout the day to remind you to stay hydrated. Pick from a number of timeframes throughout the day.
If you have and Apple Watch and have installed the mPaceline Watch Companion, you can also recognize drinks that you have taken on your Apple Watch. Tap on the mPaceline App on the Watch and then swipe to the Water Intake screen.
Note that you can also set the Complications on the Watch to show your achievement of your daily intake goals. See settings on the mPaceline App and then set the complication on the Watch.
The mPaceline Advanced Training Metrics will help you monitor how your training is progressing. They are helpful to know if you are under-training or overtraining and if you should consider taking a break.
Fatigue – This is a measure of your Fatigue. It is typically based on the workouts that you have done over the past week. Fatigue is important because it can help you forecast how much recovery you may need. As you ride, your high-Stress workouts add up and increase your fatigue. The higher the Training Stress, the more quickly your Fatigue will increase. Your body will soon start to feel the effects of your training and at some point you should think about taking days off.
Fitness – This is a measure of your Fitness and is usually based on efforts that you have done over a 6 week period. If you are training daily or every few days and your rides are getting progressively harder (Training Stress is increasing) your fitness will go up.
Your current Fitness, in combination with your Training Stress from a ride can be used to determine the difficulty of an effort
Hard Effort – A Stress score 50%-100% above your current Fitness.
Moderate Effort – A Stress score 25%-50% above your current Fitness.
Easy Effort – A Stress score less than 25% above your current Fitness.
Form – This is a measure of your Form or preparedness for an effort. Form is simply your Fitness less your Fatigue. This is an important metric and can be used to determine how prepared you are to take on a race, challenge, etc. Every individual is difference, but consider the following with respect to Form:
Fully Rested Zone – Form greater than 25. Do something, you have rested long enough. Fitness is decreasing.
Prepared to Perform Zone – Form between 5 to 25. You are in pretty good shape for an all out effort.
Maintaining Zone – Form between -10 and 5. Not building or losing Fitness.
Peak Zone – Form between -10 to -30. You are in the optimal zone for building Fitness.
Warning Zone – Form less than -30. Consider resting, you have the potential to hurt yourself.