Xert FOCUS – Progression Through Intensity
Xert Focus is one of the F.I.T.T. Variables When Training
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The Xert FOCUS metric shows you where the “Concentration of Benefits” show up during and after a ride. This is a rolling 22-day average of “FOCUS” that most recently shows me with a FOCUS inside of 9 minutes.[/caption]
The Xert FOCUS feature is one of the best, but perhaps least-understood features in the Xert Fitness Ecosystem. The value is expressed in terms of………..
Xert Build Phase – 22 Rides (Hours) on Rollers Thus Far
The Xert BUILD Phase – 3 weeks in.
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I use the Garmin 1030 with Xert Fields to follow my plan, per the Xert Adaptive Training Advisor.[/caption]
I’ve been enjoying the rides on my Rollers, but I have been neglecting the Web Log, so now it’s time to update everything. Following the SMART acronym, I’m now 3 weeks in to the Xert Build Phase.
Let’s start with setting some goals, and then discuss the Xert Build Phase.
100 Rides (Hours) on Rollers With Xert
100 Rides (Hours) on Rollers With Xert.
Yes, you read that correctly. I have set up my Xert Adaptive Training Advisor for a 5MMP, “Breakaway Specialist” Breakthrough, on January 30th of 2021. This is roughly 9 weeks away. I’ll be riding almost exclusively on my Rollers.
Xert Training Questions – Xert for Women
In 2017, using an early version of the Xert training system, my wife Tracy won a State Championships in Texas. I called out to her from a spot on the course, “GREEN!” YELLOW!” “ORANGE!” “RED!” to indicate the different colors on the wattage screen that I felt would best suit her needs at that moment. She ended up reducing the field from 25 riders, down to 5. She won two of the three primes, and won the finale.
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This was the first recorded moment when Xert helped an athlete win a State Championship.[/caption]
At the end, everyone came up to her and said, “YOU OWNED THAT RACE!” “HOW DID YOU DO IT?!” “WHAT WERE THOSE COLORS YOUR HUSBAND WAS CALLING OUT?”
More Base Advised – My Journey to 300 Watts
Here’s my ride recommendation from the Xert Adaptive Training Advisor. In my Journey to 300 watts, a solid foundation of base is necessary. In order to get faster, I need to go slower. To ride stronger, I need to ride easier.
Xert Training Pacer Rainbow Dial
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The Xert Training Pacer Rainbow Dial tells me where I stand on my volume and focus goals in a graphical way.[/caption]
I woke up this morning, after a good 7 hours of sleep, and opened the Xert App on my phone. Then I clicked on “Training”. The Xert Training Pacer Rainbow Dial gave me a succinct summary of my XSS deficit, and my XSS Goals for the day. I had breakfast, did some work, and then headed out on my mountain bike.
Training Pacer Rainbow Dial Outer Ring
Low Intensity With the Xert Adaptive Training Advisor 9-28-2020
Here is a screenshot of my Xert Adaptive Training Advisor recommendations for Monday.
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Xert Adaptive Training Advisor recommendations for Monday, September 28th, 2020.[/caption]
I am definitely tired from the weekend, but I know that the Adaptive Training Advisor is telling me to go slow and steady, and just ride for points.
My deficit for the day is just 38 XSS points. The workout goal is 69 XSS points. FOCUS is super low.
Xert ATA and Extra Points
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Xert Adaptive Training Advisor recommends 114 XSS, but my deficit is just 35 points. I’m going to ride easy and play around on my mountain bike for an hour.[/caption]
Here’s the workout recommendation from the Xert ATA. It shows that I have an XSS deficit of 35 points. It’s recommending 114 points for the day.
Xert XSS and Focus for Saturday
Saturday’s Big Ride, per the Xert Adaptive Training Advisor, recommended 121 XSS, and a FOCUS of 20:30. Here’s what I posted this morning:
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Recommendations for Saturday’s Ride for XSS Volume and FOCUS[/caption]
Now, you’ll notice on LINE 1, that my OVERALL XSS deficit is just 134 XSS. If you look at the one sentence in paragraph 2 of the image, it says that my Training Status is FRESH, and I should consider an endurance ride of 121 XSS.
Xert Adaptive Training Advisor, XSS and FOCUS Recommendations
Here’s the recommendation from Xert’s Adaptive Training Advisor for today:
This entry concentrates on understanding and interpreting the Xert Training Advisor’s XSS and FOCUS Recommendations