General questions

Is the AZUM account included?

Yes, the AZUM account is included in all packages (KickAss Basic, Individual, and Individual Women) and you can use the software to its full scope.

What is a Metabolic Profile?

The metabolic profile represents your individual physiological performance. Tell you where your basic endurance range is and at what intensity you should run or do intensive rides. After a performance diagnostic (optimally with respiratory gas analysis), you store the determined values (wattages, pace data, heart rate, fat, and carbohydrate consumption) in your AZUM account and receive the corresponding specifications in their sessions. 

Where do I send my questions for the next Q&A webinar?

In KickAss Basic, we will meet in live meetings every 2 weeks. If you have specific questions or suggestions, feel free to send them to info@kickasssports.de and we will address them in the next Q&A Webinar. 

What training plans are available? How are they structured?

In KickAss Basic you build your season the way it suits you best. We provide you with the appropriate templates. From basic training in winter, to build-up training in spring, to specific preparation for your competition, including final training for the last days. Do you plan training camps during the season? We have plans for that as well, which will guide you optimally in the snow or in the sun. 

The training plans are divided according to the corresponding weekly hours. In your AZUM account, you have the possibility to delete single sessions or add-ons from us (Yoga, NeuroNavi, strength training at home, etc.) at any time. If you unexpectedly have a lot more time, you can include a scope week in your plan. In case of a stressful week with little time, we also offer you solutions and specific plans. The “performance level” is controlled by the intensity in addition to the weekly hours. To do this, you store your personal metabolic profile in AZUM.

Are the basic training plans also suitable for experienced triathletes?

Absolutely! We offer you a variety of training plans, which differ in the number of hours. So you choose the plan that fits your time availability. Starting with the build-up training plans, we differentiate according to the length of your planned competition. You store the intensities individually in the metabolic profile, so that you are always in the right training range.

Can I switch between KickAss Basic and KickAss Individual (Women)?

Yes, all subscriptions have a cancellation period of 8 weeks. After that, you can of course change your subscription at any time.

Performing strength training - standards

The Strength Training sessions are also provided by AZUM. For an explanation, we have marked the most important things in the screenshot.

The workout listed here has a total duration of 60min with the goal of achieving hypertrophy. As a warm-up, 5 exercises (“lat stretch”, “stick rotation”, “greatest stretch”, “downward dog” and “split squat”) should be performed 1x each with the indicated repetitions. This is followed by a triset with 3 strength exercises (“bar squat”, “push ups”, “floor slides”), with the goal of achieving hypertrophy. Each exercise should be completed for 8-10, 10-12 or 10 repetitions. Between each exercise, you can take a short break to recover from the performed exercise and prepare for the next exercise. These 3 exercises are mastered 3 rounds each.

 

 

Nutrition during training - standards

Eating during and after training sessions should be an integral part of training and offers enormous potential for performance. The intensity of the session plays an important role in the type of food you eat.

 

Intensive sessions

During intensive sessions with high intensity, energy is needed as quickly as possible for short, intense exertion. This is largely obtained from carbohydrates. Therefore, the carbohydrate stores empty very quickly during these sessions. In order to be able to maintain the load, it is necessary to take in carbohydrates from outside. Short-chain carbohydrates are particularly suitable for this purpose, as they are quickly absorbed into the blood and are available to your body after a short time. Our partner “Ministry of Nutrition” offers you with the products FAST CARB and POWER CARB the optimal nutrition during such sessions.

 

Light Ga sessions

During long-lasting, low-intensity training sessions in the basic range, energy is predominantly derived from fats. Nevertheless, even during low-intensity training sessions, carbohydrates are used for energy production (Keyword: “Fats burn in the fire of carbohydrates”) and the stores are emptied over time. Therefore, carbohydrates should be supplied externally from the beginning or from 60 min at the latest, even during long, relaxed sessions. This way you avoid the danger that the body takes energy from proteins and weakens the immune system. So-called “slow-release” carbs are particularly suitable for this purpose. These cause the blood sugar level to rise less than when consuming sugary drinks. The carbohydrates contained in sports drinks are released slowly into the blood. This favors fat metabolism and helps your body conserve stored muscle glycogen.

The SLOW CARB from our partner Ministry of Nutrition, is perfect for these sessions.

 

Diet after a session

After a session, nutrients should ideally be taken in within the first 30 minutes. Quickly available carbohydrates in combination with proteins will replenish your depleted glycogen stores. In order to reap the full anabolic potential from the session, the nutrition afterwards must also be correct and planned. Our partner Ministry of Nutrition offers an ideal product with the RECOVERY SHAKE (https://www.ministry-of-nutrition.de/recovery-shake-fuer-die-optimale-regeneration-laborgeprueft-mit-wertvollen-proteinen-und-aminosaeuren). 

 

Overview of nutrition during training – standards

 

Content of a training session Meals during this time Meal afterwards
Running – basic

SLOW CARB 

or 

SLOW CARB Na+

1 serving (30-35g in 500 ml water) per hour

RECOVERY SHAKE

1 serving (40g in 250-300 ml rice, oat, or almond milk or water)

Running – intensive

  • VO2 Intervals
  • Mountain intervals

FAST CARB

1 serving (35-40g in 500 ml water) per hour

or

POWER CARB

1 serving (60g in 500 ml water) per hour

RECOVERY SHAKE

1 serving (40g in 250-300 ml rice, oat, or almond milk or water)

Cycling – basic

SLOW CARB 

or 

SLOW CARB Na+

1 serving (30-35g in 500 ml water) per hour

RECOVERY SHAKE

1 serving (40g in 250-300 ml rice, oat, or almond milk or water)

Cycling – intensive

  • VO2 intervals
  • EB intervals

FAST CARB

1 serving (35-40g in 500 ml water) per hour

or

POWER CARB

1 serving (60g in 500 ml water) per hour

RECOVERY SHAKE

1 serving (40g in 250-300 ml rice, oat, or almond milk or water)

“FTP” test

First of all, we would like to point out once again that the determination of individual training ranges based on percentages of FTP is inadequate and is absolutely NOT the recommended way for us to determine training intensities. Furthermore, determining FTP using the tests presented here is also not the preferred method for us. We clearly recommend you to determine your individual physiological parameters by means of a performance diagnostic at our partners or comfortably at home via the Power-Performance Decoder offered by us. If you nevertheless decide not to do so, below we present two variants for the determination of FTP.

 

Test description FTP test

 

Variant 1: 20 minutes test

In the classic 20-minute FTP test, the goal is to achieve the highest possible performance in a 20-minute time trial. It is best to perform the test indoors on a roller. In addition to your bike, you will need a power meter (including a bike computer to record the data) or a smart roller to record the power data. Also, you should make sure that there is sufficient cooling by means of a fan during the test.

 

Procedure:

20 min warm-up – easy intensity

5 min hard – intensity slightly above FTP

5 min easy – very easy intensity, for recovery

20 min Time Trial – highest possible, constant intensity over 20 min

5 – 10 min cooldown

 

Pacing: The goal is to keep the power as constant as possible during the 20 min Time Trial. So avoid outliers of the performance up and down. A good indicator for constant power output is the VI (variability index = Normalized Power (NP) / average power). This should be preferably around 1.

Recording & Evaluation: You should save the 20 min Time Trial separately as a separate lap, so that you can later determine the average power for this section. You get your FTP by subtracting 5% from the average power over the 20 min. (e.g. average power = 300 W; FTP = 300 x 0.95 = 285 W).

 

Variant 2: FTP test at Zwift

The platform Zwift also offers a pre-programmed FTP test to follow. You can find it under “Training” and “FTP Tests”. You can choose between a long and a short version of the “classic” test and two ramp tests. The protocols are pre-programmed, just run them and Zwift will calculate your FTP.

 

KickAss Sports, FAQ

 

KickAss Sports, FAQ

 

HFmax Test Run

You can determine your maximum heart rate while running in a self-test. After a warm-up of about 10 minutes on a flat track, you start the actual test. A slightly ascending route (1-3%) is suitable for this. You start at a relatively slow pace and increase your running speed slightly (approx. 1 km/h) every 60 seconds. When you have almost reached your limit, you try to get everything out of yourself and run the last few seconds at full speed. Of course, you record the entire test with your sports watch and measure your heart rate with a pulse belt. Afterwards, you can analyze your maximum heart rate (HRmax).

 

HFmax cycling test

You can determine your maximum heart rate while cycling in a self-test. You can do this test either indoors on a roller trainer or outdoors on a mountain with a moderate incline (4-6%). You start the actual test after an approx. 10-minute warm-up at low intensity. You start with relatively low intensity and increase it every 60 seconds until you have almost reached your limit. In the last few seconds, you try to get everything out of yourself and ride at full throttle. Of course, you record the entire test with your sports watch and measure your heart rate with a pulse belt. Afterwards, you can analyze your maximum heart rate (HRmax).

 

Swimming tests

400m swim test – beginner

200m warm up (75m any + 25 legs)

2 x 50m (15m sprint + rest easy), break: .15 sec.

2x 50m targeted pace from the 400m TT swim, pause: 25 sec.

100m easy

400m Time Trial

200-400m swim out

 

400m swim test – advanced and good swimmers

300m Warm-up (50 any + 25 legs)

4 x 50m crawl (15-25 sprint + 25 easy), break: 15 sec.

2 x 100m crawl, break: 20 sec.

1 x 50m target pace of the 400m

150m easy

400m Time Trial

200m swim out

Training views running watch/ bike computer

In order to have the most important parameters always in view during every training session, we recommend the following training views:

 

Running watch:

Page 1 (4 pages): Distance, Duration, HR, ø Pace

KickAss Sports, FAQ

 

Select view…

  • For endurance runs without intervals
  • In competition

 

Page 2 (for intervals) (4 pages): lap distance, lap time, HR, ø lap pace.

KickAss Sports, FAQ

 

Select view…

  • For interval training sessions

 

General:

    • Set automatic laps only for Ga endurance runs.
    • for interval sessions, please save each given interval manually as “Lap”.
  • Ex. 4x400m + 400m trot break = run 400m – press “Lap button” – trot 400m – press “Lap button” – …

 

Cycling computer

Page 1 (8 pages): duration, power (ø 10s or ø 30s), distance, cadence, speed, NP, ø power.

KickAss Sports, FAQ

 

Select view…

  • As standard view for basic endurance rides

Page 2 (8 pages): lap time, power (ø 10s or ø 30s), cadence, speed, NP lap, ø power lap.

KickAss Sports, FAQ

 

Select view…

  • For interval training sessions

Page 3: Last lap time, Last lap distance, Last lap max power, Last lap NP, Last lap ø power, Last lap ø HR, Last lap ø speed

KickAss Sports, FAQ

 

Select View…

  • To track the last completed interval

Page 4: Time, Intensity Factor (IF), Kilojoule, øPower, Normalized Power (NP), øTF, øHF, øSpeed, Total Rise

KickAss Sports, FAQ

 

Select view…

  • To the general overview of other parameters of the session

Explanations regarding AZUM

Integrating a special week of training in the existing training plan

If you want to add a special week (e.g. aerobic booster or training camp) to your existing training plan (e.g. basic or advanced training), following options are available:

Option 1: Replace regular week with special week

If you want to replace your regular training week with a special week, you must first delete the existing week from the plan. To do this, go to the “Agenda”, mark the corresponding week and click on “Delete entries” (see screenshot). In the next step you activate the special week via the coupon link and set the start date to the beginning of the deleted week.

Option 2: Include the special week in the existing plan

If you want to add a special week to your existing plan without deleting a week, you first have to move all units back one week (see screenshot). Once you have done this, you can then insert the special week into the week that has become free.

Explanations regarding Zwift
Connect AZUM with external services

Connect your Garmin, Wahoo, Polar or Suunto account to your AZUM profile so that your completed units are automatically synchronised. 

In your AZUM account, click on your name below the profile picture. You can now select your device under “External services”. Follow the instructions and connect the platforms. Your completed training sessions will now also be transferred to your AZUM profile.

We would like to point out that these platforms are an independent provider, and we have no influence on the use of data by Garmin. If you want to protect your training data better, we offer you a variant to upload your training file immediately into your AZUM profile.

Download Zwift Training

To complete your cycling workout in Zwift you can download it from AZUM and upload it back to Zwift. To do this, go to the athlete dashboard and click on the details of the session (see screenshot).

In the workout details, you can then click on the button “Export to Zwift” and download the unit. Clicking on the information “i” will take you to an explanation of how to import your downloaded file into Zwift.

 

IMPORTANT: Your FTP in Zwift must match your FTP in the metabolic profile in AZUM. Only then will the correct values be applied to your training. 

 

 

Add competitions/events

In your AZUM profile you have the option to add competitions or events, performance diagnostics or goals. Go to the tab “Goals/Events” (see screenshot).

In the opening screen you can now enter all relevant data (see screenshot).

Depending on the “Event type” you select, you will have different options to choose from. The following is an example of a triathlon event.

Various parameters are automatically made available to you in the box “Measurements”. By clicking on “x” you can reduce the selection.

Below you can enter the planned total time before the competition and the actual total time after the competition as well as your ranking.

If you wish, leave a comment and a link to the event.

If you want to track further parameters of the sub-disciplines, tick “Include results”. Now you can enter data for each discipline for the measurements you selected above (see screenshot).

Select save when you are done. The event can be reopened and edited at any time.

Save training plans and single sessions as PDF to print out

Single sessions 

If you would like to print out individual training sessions, for example to take them to the poolside, you have two options. Firstly, you can print the training for the current day by clicking on “Print plan” in the dashboard (see screenshot).

On the other hand, you can open the desired training in the dashboard and then click on “Details” (see screenshot).

A new window opens with the details of the training session. At the top right, click on the printer symbol to download the unit as a PDF file and print it out (see screenshot).

 

Longer period

If you want to print the training for several days, weeks or months, you can do this by entering your desired period in the dashboard at “Plan selection” and then clicking on “Print”. You will then receive the corresponding sessions as a PDF file.

Export calendar

To keep an eye on your training in your private calendar, you can export your planned sessions. Do this by going to “Profile” and select “Export” to synchronise your training with your private calendar (see screenshot).

Adding activities manually

If you have completed a workout that you have not recorded with your watch (e.g. swimming or strength training), you can add this session manually to document the distances and contents in AZUM. There are two ways to do this.

On the one hand, in the “Agenda”: Click on the desired day and select “Add activity manually”. 

On the other hand, in “Monitoring”: Click on “Add activity manually” below your activity list (see screenshot).

Now you can indicate the type of sport and the duration as well as a comment and your subjective feeling using the RPE scale (see screenshot).


Deleting multiple training sessions

To delete several training sessions in your AZUM account, go to the “Agenda”. With the mouse button held down, select the days or weeks you want to delete. Then click on “Delete entries”.

Import Zwift files to AZUM

You can find out how to upload your completed workouts here:

https://azum.com/en/faq/how-can-i-upload-my-completed-workouts/

More about AZUM functionalities

You can find many more explanations about AZUM here .

Please note that some posts marked “Coach Only” are irrelevant for you.