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.
291 Watts
291 Watts. OH SO CLOSE!
I’m sorry that it’s taken me a few weeks to write up this post. The TL:DR is that I hit 291 watts at Xert Functional Threshold, which is the highest value I have seen in well over a decade. At the same time, I dropped down to 147lbs, or 67kg, giving me a w/kg Threshold of 4.36. My Xert HIE (High Intensity Energy) went above 25 kJ, and my Xert Lower Threshold went above 225.
Here is a screen shot showing the 291 watts and the rest of my Xert Signature.
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On October 31st, after about 6 weeks of training, I achieved 291 watts of Threshold Power, 25.2 kiloJoules of HIE, a peak power of 1108 watts, and a Lower Threshold Power of 228 watts.[/caption]
How Xert Training Got me to 291 Watts of Threshold.
Xert Perfect Progression
The Xert Perfect Progression follows a SMART Protocol.
My client, Michael, is showing an example of Xert Perfect Progression. He’s riding, his volume is increasing, and his fitness signature continues to improve. We are using the right mix of low and high intensity, and it’s working.
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Real-World cyclists don’t have 15-25 hours a week to train. We make our fitness improvements through steady progression.[/caption]
What is Progression?
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.
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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.
Crap Workouts and Falling Behind
Crap Workouts and Falling Behind
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As I creep into the ‘Peak’ phase, the volume required has been higher than my ability to keep up. I also have had some stressors and distractions that kept me off the bike. As a result, my Xert Adaptive Training Advisor is showing HUGE XSS deficits and a needle that is near 10 O’Clock.[/caption]
Xert Workout Goal – Late October 2020
Xert Workout Goal
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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
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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.
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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.