Quickstart

Here you will find a video on the first steps with the TRAINALYZER®.

Instructions

Registration & Login

Access to the TRAINALYZER®
On the one hand, you have to create a user account at app.trainalyzed.com and on the other hand, you have to select and book a subscription here in order to activate the app's functions.
Where can I download the app?
Our app is a progressive web app. It is therefore a website that looks like an app and can be operated as such. The app runs completely on the browser of your device and is therefore independent of the operating system.

However, you can create shortcuts on your mobile phone as well as on your laptop or PC from which you can start the app.

Start app / log in
You can either launch the app from your browser's address bar(https://app.trainalyzed.com) or create a shortcut on your home screen.
Creating a Short Cut on the Home Screen
When you open the app on your cell phone, you will see the message Add TRAINALYZED to home screen. Simply click on the hint and confirm the addition in the following window.

Training zones

To be able to use the features of the TRAINALYZER in the best possible way, it is necessary to create training zones. Training zones can be created according to power, heart rate or pace. Any number of training zones can be created and it is recommended to maintain these training zones regularly in order to generate valid training evaluations.
Create training zones
To create a new training zone, click on the Power, Pace or Heart rate button with the pencil symbol. A new window opens in which the date from which the training zones are to be valid and the corresponding upper limits of the zones can be specified.
Change or delete training zones
To change or delete training zones, click on the corresponding entry in the overview table (Power Zones/ Heart Rate Zones/ Pace Zones). In the new window, the entries can be changed and saved with "Save". To delete the training zones completely, click on "Delete".
Function of the training zones
We use the stored training areas to determine the intensity distribution in the uploaded data. This is done classically by calculating and displaying the duration in each of the training areas.

However, we also use the stored training ranges as guideline values for the calculation of the NIRS markers and the adaptive training ranges. This means that the stored training ranges serve, for example, as an orientation for determining the current daily threshold power. It is therefore important to update the training ranges at regular intervals (every 6 to 8 weeks). 

Either the last values of the NIRS markers or a NIRS step test can be used to adjust the training ranges.

Adaptive training zones
When a file with NIRS data has been uploaded, NIRS markers are automatically calculated. Based on these markers, we calculate adaptive training ranges that take into account the current daily form and are thus significantly more accurate than the fixed stored training ranges.

With the help of adaptive training ranges, it is therefore possible to precisely control the planned direction of a load. This enables better control of the training, increased effectiveness and thus better results than training according to rigid specifications.

With the help of the NIRS data, it is possible to record the daily form without additional tests.

Upload files

The TRAINALYZER allows you to upload fit files recorded with sports watches or cycling computers. Other file formats will follow.
Dropbox
To link your TRAINALYZER account with Garmin Connect, go to  Settings -> Data Connections -> Dropbox -> Connect

Follow the instructions and log in to your Dropbox account. Then select the folder where your fit files will be stored and you're done.

Dropbox enables the synchronisation of all stored data. Therefore, there may be a certain waiting time during the first synchronisation until the existing data has been synchronised and evaluated. It is best to let TRAINALYZER work for a while after synchronisation.

Garmin Connect
To link your TRAINALYZER account with Garmin Connect, go to  Settings -> Data Connections -> Garmin Connect -> Connect

Follow the instructions and log in to your Garmin Connect account. To start the synchronisation, press Sync. Note: Only new data will be synchronised from the time the connection is set up. Unfortunately, Garmin does not allow you to do this any other way.

During the first synchronisation, there may be a certain waiting time until the existing data has been synchronised and evaluated. It is best to let the TRAINALYZER work for a while after synchronisation.

Manual upload
There are 2 options for manual upload:

Via Settings:
Just go to Settings -> Data Connections -> File Upload -> Select File, select the desired fit files in the file browser and click Upload.

Via the calendar:
You can also perform the manual upload via the calendar. Click on the "Upload" icon in the upper right corner of the calendar, then on Select Files, select the desired fit files in the file browser and click on Upload.

The freezing progress of the upload is displayed under the respective file.

If there are problems with one or more files, an error message appears. The specific cause of possible errors is indicated by a Attention symbol next to the respective file.

View, rename, delete files

View files
Under Settings -> File Upload you can see all uploaded files. With a click on refresh list you can update the file list.
Rename files
At Settings -> File Upload you can view all uploaded files and their file names. The displayed file names correspond to the original name of the fit file. You can easily change this by clicking in the text field and entering the desired file name.

At the file level, the title of the respective file is displayed at the top. By default, this corresponds to the sport type of the fit file. You can rename the title of the file by clicking on the pencil symbol next to the title and then changing the title in the Name field. The assigned title is then also updated in the calendar and can be used to better identify individual files.

In addition to the file name, you can also adjust other data of the training unit here.

Below the Name field, the file name is displayed, which can also be found in the list under Settings -> File Upload.

Delete files
At  Settings -> File Upload you can view all uploaded files. With a click on the trash can icon behind a file you can send it to the Recycle Bin move. Below the file list there is the window Recycle Binwhere all the files that are marked for deletion are displayed. To prevent files from being deleted accidentally, the files remain in the Recycle Bin and are then automatically and permanently deleted.

By clicking on Restore from trash you can restore a deleted file. Clicking on delete forever permanently deletes the file.

Analyse files

The TRAINALYZER offers some new analysis functions. In order to be able to use these correctly, a few things must be observed.
What to watch out for
In order to carry out detailed analyses, the TRAINALYZER uses various data. The stored training ranges and the specification of a workload play an important role here.

The stored training ranges serve as a guide for determining the NIRS markers and the adaptive training ranges. It is therefore important that training ranges are always stored in order to be able to carry out the analyses.

If you have ridden a continuous cycling stage test, you can select the button "Graded Exercise Test" and the evaluation is carried out without taking previous training areas into account. In the Advanced version, an additional tab "Performance Test" is displayed. There you will receive a summary of the data and can save the training areas.

The adaptive training zones are not automatically transferred to the stored training zones. The training zones that you set under Home must be updated manually or taken over from a step test.

Another important factor is the small checkbox Exhaustion (≥30s) within the summary at file level. If you have reached exhaustion within a file with a load of at least 30s duration, you have to activate the checkbox and trigger the analysis of the file again (click on analyse and then on reload after the file has been analysed). This ensures that maximum loads are analysed correctly and your NIRS markers can be determined correctly.

In rare cases, the analysis of a file may be interrupted and then not displayed correctly. Likewise, it can happen that the results of the analysis are in certain borderline ranges. Many factors are included in the calculation and the analysis is strongly dependent on the quality of the data, which can lead to the calculation sometimes running in the wrong direction. If you find something strange in the results, simply trigger the analysis again (click on analyse and then on reload after the file has been analysed). This will usually be enough to correct possible errors.

Analyse/ re-analyse files
The TRAINALYZER analyses each uploaded file to calculate the graphs, performance parameters and NIRS markers. The analysis of the data is automatically triggered upon upload. In some cases, however, it may be necessary to trigger the analysis again.

There are 2 options for re-analysis.

At the file level:
In the analysis overview of the file, the analyze button is located in the upper right corner. Clicking on this button will retrigger the analysis. The TRAINALYZED logo starts to rotate, indicating that the analysis is running. When it stops spinning, the analysis is complete. In order to load or display the updated analysis, it is necessary to click on the reload button, whereupon the analysis page reloads and the current data is displayed.

Via the Settings menu:
Settings -> File Upload you can analyze the uploaded data either individually or completely. To reanalyze a single file, click on the TRAINALYZED logo behind the file. To analyze all files again click on the button reanalyze all. The progress of the analysis is also indicated by the rotating logo.

For files that have already been analysed, the TRAINALYZED logo is blue. For files that have not yet been analysed, the TRAINALYZED logo is grey.

Recommendation for best possible results
In order to achieve the best possible results and to be able to use the functions of the TRAINALYZER optimally, you should start with a NIRS level test in order to be able to determine your training areas. If you need assistance with this, we will be happy to help you.

You can carry out and evaluate the first step test without stored training areas. Then you create the training areas found under Home to use them for the evaluation of your training files.

You should update the stored training ranges every 6 to 8 weeks. This can either be done using the NIRS markers or by a new NIRS step test.

Glossary

Performance parameters

adjusted Power
Calculated power that better represents the physiological stress than the mean power.
Load
Calculated value based on the adjusted power and the duration of a unit. The load is used to estimate the physiological impulse of the load.

NIRS Markers

maxSmO2ss

Intensity of the maximum SmO2 steady state.

The maximum SmO2 steady state can be considered as an aerobic performance marker. Several studies have shown that it correlates closely with the maximum lactate steady state and commonly used threshold concepts (functional threshold power, 2nd ventilatory threshold, anaerobic threshold, etc.). It represents the highest intensity at which a physiological steady state can be achieved. Any higher intensity will result in a continuously decreasing SmO2 as the rate of oxygen consumption exceeds the rate of oxygen transport. Increasing fatigue and a reduction in intensity or exhaustion are the result.

maxZONE I-ext
Intensity of the highest oxygen saturation (SmO2).

The maximum SmO2 correlates closely with the maximum lactate-free Iintensity. The energy demand is almost completely covered by fat burning. This intensity also implies the most favourable oxygen situation for the muscle, where the balance between oxygen supply and demand is most shifted towards oxygen transport. ZONE I-extensive is the preferred intensity for recovery and long aerobic endurance training sessions.

maxZONE I-int

Recommended upper limit In basic training.

This marker correlates closely with the first lactate threshold. At higher intensities, lactate begins to show significant increases compared to resting and low intensity levels. This also means that the percentage of carbohydrate burn begins to increase significantly from this point, leading to accelerated glycogen depletion compared to ZONE I-extensive. Based on measurements and advanced modelling approaches in cycling, we have seen that this marker also correlates with a change from type I fibre activation to mixed type I + IIa fibre activation, which is consistent with the points above.

peakSmO2ss

There can be training sessions without maxSmO2ss marker! As this marker can also be used to assess performance development, it must be set to the actual limit or maximum value. With maxSmO2ss we have to be sure that the maximum steady state has actually been reached. To be sure that the marker is set to the limit, we need intensities beyond this limit. If these intensities could not be detected in a file, no maximum values are shown for the respective markers and peak values are given instead.

peakZONE I-ext
There can be training sessions without maxZONE I-ext marker! As this marker can also be used to assess performance development, it must be set to the actual limit or maximum value. To be sure that the marker is set to the limit, we need intensities beyond this limit. If these intensities could not be detected in a file, no maximum values are displayed for the respective markers and peak values are given instead.
peakZONE I-int
There can be training sessions without maxZONE I-int marker! As this marker can also be used to assess performance development, it must be set to the actual limit or maximum value. To be sure that the marker is set to the limit, we need intensities beyond this limit. If these intensities could not be detected in a file, no maximum values are displayed for the respective markers and peak values are given instead.

Training zones

ZONE I-extensive
Starts with the lowest intensity and ends with the maximum lactate-free power. At this power, the environment in the muscles is the least acidic. In addition, a lot of oxygen is transported to the muscle but is not used to provide energy. This means that this oxygen is also available for other processes, which is why this intensity is also suitable for active recovery. In this zone, fats contribute proportionally the most to the energy supply. The fibres used at this intensity are so-called "type 1 fibres" or "endurance fibres".

Implementation: The training in ZONE I-extensive takes place in the continuous method. Performance in this training zone should be as consistent as possible. The training duration can be between a few minutes and several hours. Very long training sessions take place mainly in this training zone.

Classically referred to as compensation area (KB)

ZONE I-intensive
Starts with maximum lactate-free power and ends with maximum fat burning. Compared to ZONE I-extensive, carbohydrate consumption is already increased, but fat burning still predominates and the power is provided by the so-called "type 1 fibres". At the end of ZONE I-intensive is the intensity of the highest absolute fat burning.

Implementation: The training in zone I intensive takes place in the continuous method. For this purpose, performance in this training zone should be as even as possible. The training duration can be between a few minutes and several hours. Due to the increased carbohydrate requirement, the maximum intensity for very long (more than eight hours) efforts is at the upper end of this intensity range.

Classically referred to as Basic Endurance 1 (GA 1)

ZONE II
Begins with maximum fat burning and extends to maximum lactate balance. In this zone, fat metabolism continuously decreases and carbohydrate metabolism continuously increases. The accompanying increase in lactate concentration brings a relatively high muscular fatigue. The perceived intensity is "medium", i.e. neither really hard nor really easy.

Implementation: Training in ZONE II takes place in the repetition or continuous method. For this purpose, performance in this training zone should be as even as possible. The training duration can be between a few minutes (repetition method) and several hours.

Classically referred to as Basic Endurance 2 (GA 2)

ZONE III-extensive
Describes the intensity at which lactate build-up and breakdown form a balance for the last time. Above this power, more lactate is built up than broken down, below it more is broken down than built up. This is also reflected in the oximetry: the oxygen saturation in the limiting muscles forms a plateau for the last time. At higher power levels, the oxygen saturation begins to drop continuously. Exercise at this power is perceived as so hard that it has to be stopped after about an hour at the latest.

At this intensity, all endurance fibres and all mixed fibres are active, which build up more lactate or break down exactly as much lactate. In addition, at this intensity muscle fibres are already active that can build up more lactate than they can break down. These fibres cannot work for long because they get tired, so the longer the exercise, the more type 2a fibres are activated. This can be felt, among other things, through an increase in the perceived intensity of exertion.

Implementation: The training in ZONE III-extensive takes place in the interval, repetition or continuous method. For this purpose, performance in this training zone should be as even as possible. With the interval method, several loads are trained in this training zone with relatively short breaks in a fixed rhythm. To get used to this load intensity, 6x5min loads with 5min relief each in ZONE I-extensive are recommended. With the repetition method, several loads are completed in this training range, which can, however, differ in their duration; the same applies to the duration of the breaks. A typical session consists of several loads on the climbs of an undulating training circuit, where the climbs in ZONE III-extensive are ridden as often/long as necessary until a load duration of 30min is accumulated in the zone. The training duration can range from a few minutes to about an hour. At the upper end of this training range, the optimal intensity for time trials is between 30 and 60 minutes. Due to the high carbohydrate requirement, the possible frequency of loads at this intensity is limited.

Classically referred to as the development area (EB)

ZONE III-intensive
Describes the intensity at which the maximum oxygen uptake (VO2max) is reached. Higher power levels can be achieved, but do not lead to a higher oxygen uptake. The maximum duration of exertion at this intensity is about five (according to literature three to eight) minutes. At this intensity, all muscle fibres that can measurably take up oxygen are active; these are all type 1 and type 2a fibres. In this intensity range, fat metabolism comes to a complete standstill and energy is provided exclusively by carbohydrates.

Implementation: Training in ZONE III-intensive takes place in the interval or repetition method. For this purpose, performance in this training zone should be as even as possible. The training duration can be between a few seconds and several minutes. Due to the high energy flow, the maximum intensity for pursuit disciplines on the track is at the upper end of this intensity range. In the interval method, several loads are trained in this training range with relatively short breaks in a fixed rhythm. In the repetition method, several loads are completed in this training range, but they can differ in duration; the same applies to the duration of the breaks.

Classically referred to as the peak range (SB)

ZONE IV
Starts at the maximum oxygen uptake (VO2max) and extends to maximally intense but very short bursts of exertion. Exercises at this intensity are perceived as very hard after a short time. At this intensity, only carbohydrates are metabolised and a considerable amount of lactate is built up. This is due to the additional recruitment of sprint fibres (type 2x).

Implementation: The training in ZONE IV takes place in the repetition method For this, the load should either be maximal or held until either the target load duration or the lower load limit is reached (whichever occurs sooner). The load duration can range from a few seconds to about one minute. The rest duration is usually at least five minutes, but can also be more than half an hour depending on the load.

Classically referred to as peak or speed range (SB/SN).

Contact

You want more information?

If you have a technical question that we could not answer here, please send us an email to support@trainalyzed.com.
For general questions or suggestions, use the contact form or send us an email directly to info@trainalyzed.com.

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