Xert FOCUS – Progression Through Intensity
Xert Focus is one of the F.I.T.T. Variables When Training
[caption id="attachment_12551" align="aligncenter" width="1024"]
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 Freshness Feedback
Xert Freshness Feedback and How It Affects The Adaptive Training Advisor
After yesterday’s blog post, I called up Scott Steele, a young protege who works at Xert/Baron BioSystems. We spoke about the Xert Freshness Feedback and how it affects the Adaptive Training Advisor. We both agreed that the Freshness Feedback Slider is an important part of the Xert Ecosystem, and it deserves more attention.
[caption id="attachment_12459" align="aligncenter" width="497"]
The Xert Freshness Feedback Slider is an easily-overlooked feature in Xert that can help you dial in your workouts for the best results.[/caption]
Where IS the Xert Freshness Feedback?
The first thing you need to know is just where this feature is located in the Xert system.
Xert Workout Goal – Late October 2020
Xert Workout Goal
[caption id="attachment_12446" align="aligncenter" width="912"]
The Xert Workout Goal continues to recommend an XSS Training Surplus, which is nice. It means that I am keeping my needle on the Training Pacer close to 12 O’Clock.[/caption]
The Xert Workout Goal for the past two mornings has been between 40 and 60 points of XSS, and a FOCUS in the “Endurance” range. I made my goal on Monday, but was pressed for time on Tuesday.
Tomorrow, the Xert Workout Goal has me at
An Epic Day
An Epic Day – 70 miles of Spectacular Cycling
[caption id="attachment_12426" align="aligncenter" width="1024"]
Great sky, smooth roads, quiet bike, fit/fast wife, and fantastic scenery.[/caption]
My wife and I had an absolutely EPIC day of cycling on Saturday. It was a day where the temperature was perfect. The scenery was spectacular. The route was familiar. Traffic was low, except for the myriad other cyclists with whom we shared the day.
The Xert Adaptive Training Advisor suggested 170 XSS for the day, with an…….
Blowing Up A Workout
The Workout
My first mistake was in preparation. I needed to make some changes in the warmup, but I’m not the biggest fan of the Xert Workout Builder. The changes I wanted were made, but I also ended up making 8 warmup intervals, instead of 8 starter 30-second intervals. That meant that I had to dance around in the workout itself, jumping here and there, to get the warmup I wanted in.
[caption id="attachment_12418" align="aligncenter" width="1024"]
Here’s the workout. I had no problem achieving the first 6 intervals. It was trying to hit my goals for the next several intervals that blew me up completely.[/caption]
The next problem I encountered in setup was that the 30-second warmup intervals were just too hard. I set them based on % of FTP, instead of % slope, and they pulled my SmO2 values down to SEVEN PERCENT. I only performed five of these, but they really hurt.
Keep the Needle Pointing “NORTH”
I’m going to Keep the Needle Pointing “North”. The Xert Adaptive Training Advisor appears to be a reward system. I’m enjoying the fact that when I wake up, I can look at the ATA and the Training Pacer, realize just how hard or easy I need to ride, and then GO DO IT. I’ve said […]
Xert – Adaptive Training Program
Xert – Adaptive Training Program
The Xert Adaptive Training Advisor and Training Pacer built me up to a higher level of preparation, for sure. This week, I will transfer over from “Build”, to “Peak” in the Xert Adaptive Training Program.
The Target Date is still November 14th. That’s when Tracy and I will attempt to summit Truck Route 341 yet again – this time, with a breakthrough in the 20-25 minute range in mind. I’m not worried about time. We both just want to set 20MMP Records that coincide with the Power-Duration Predictions at those levels.
[caption id="attachment_12373" align="aligncenter" width="927"]
The Xert Adaptive Training Advisor has helped me stay on target. The Training Pacer remains between 11 and 1 O’clock. I’ve had few days off, but I’m ready to see what the Xert Adaptive Training Program has laid out for me as I transition from “Build”, to “Peak”.[/caption]
It will be interesting to see what Xert’s Adaptive Training Program lays out. I’m looking forward to the intervals, but I also want to build my own.
Take a look at the Xert “Weekly Stats” page, inside of the “Xert Planner” menu.
Xert XSS – 76 Points of Aerobic Base
Xert XSS in the Xert Adaptive Training Advisor is recommending 76 points of completely aerobic base.
My FOCUS is set for “Endurance”.
I earn roughly 1 Xert XSS point per 9 or 10 Kilojoules of work, at about 170 watts of power. There usually is not enough time in my day to head out for an easy road ride. SO, I will probably perform this ride indoors.
[caption id="attachment_12330" align="aligncenter" width="922"]
The Xert XSS recommendation for the day is at 76 points. FOCUS is “Endurance”, which is purely aerobic.[/caption]
I DO miss having some intervals right now, however, so I may chuck the suggestions out the window and perform some intervals to get the points, and maybe try for a breakthrough.
XSS and FOCUS per the ATA
The beauty of this XSS goal comes when you’re fit and you know you don’t need too much, to stay on target. Xert FOCUS goal was set to 13:36, which is also fairly aerobic.
Xert XSS and FOCUS for Saturday – Part 2
If you’ll recall from the previous post, my Xert XSS and FOCUS for Saturday was 121 points of XSS, and 134 points of Deficit. After 1hr 40minutes, there were 73 XSS points, and a FOCUS that was Infinitely Aerobic. But I just could not sit still.
In an area of the ride approaching Mound House, NV I let my wife know that I was going to attempt a breakthrough, and that’s exactly what happened.
[caption id="attachment_12145" align="aligncenter" width="1920"]