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.
What is Progression?
Xert Progression is a model of fitness that looks at kilojoules of energy, and how they are spent. Progression means doing more each day or week or month. The more kilojoules of energy spent, the more fitness improves. However, kilojoules need to be spent wisely, and it’s here that Xert’s fitness model really shines. A KiloJoule spent at high intensity yields more XSS than one spent at low intensity. BOTH have value, which witnessed through Xert FOCUS. But Xert Perfect Progression follows my favorite acronym: SMART.
What is SMART? Here’s what that acronym means…
- Specific
- Measurable
- Achievable
- Repeatable
- Timely
The Xert Perfect Progression allows me, as a coach, to send SPECIFIC XSS goals for each week, and even each day.
You know that XSS is MEASURABLE, through Xert’s STRESS chart, and STRAIN chart, as well as XSS and FOCUS.
The Xert Perfect Progression model must be ACHIEVABLE. That means, a steady progression of XSS through hours of cycling spent at low and high intensities. But it must also fit within the parameters of LIFE. That means it must work within a cyclist’s schedule of work, family, recovery, and other hobbies or responsibilities.
As for REPEATIBILITY, well, if something can be achieved once, that’s great – but it needs to be affirmed through a second effort that falls within the margin of error.
Timeliness works with Achievability. Intervals need to be achievable. They also need to be repeatable. Now. general rides need to fall within the scope of Progression and Periodization. If a cyclist is in a build phase, they need to plan for longer rides, harder intervals, and Specificity. Then, the Xert Adaptive Training Advisor and Xert Training Pacer help nudge cyclists towards Xert Perfect Progression.
More Evidence
Here’s my client’s Xert Stress Progression Chart. It shows the Xert Perfect Progression in terms of Daily Accumulated Strain. It’s measured in KiloJoules. Remember; Xert STRESS is nothing more than PHYSICS. A KiloJoule is a unit of Energy. It’s spent when you pedal. Most of our energy is spent at AEROBIC intensities. But some of it is spent at HIGH and EXTREME intensities. ALL of those intensities lead to gains in fitness. This chart shows a rolling average of energy expenditure. It’s not just one day. It’s a rolling average of several weeks. Just for reference, 400 KiloJoules is well over 45 minutes of cycling at a moderate pace.
Here is his Xert STRAIN Progression Chart. Notice that it looks more stochastic? There are different levels of Low, High, and Peak strain every day. The days where the green cap is largest, are also days that usually have Fitness Breakthroughs. Now, this next comment is important.
AS FITNESS IMPROVES, YOUR FITNESS SIGNATURE WILL CHANGE. ACHIEVING AN XSS GOAL WILL REQUIRE MORE KILOJOULES. ACHIEVING A FOCUS GOAL WILL REQUIRE MORE AND DIFFERENT LEVELS OF INTENSITY. I call it “XSS Inflation”, and it basically means, “A KiloJoule Just ain’t worth what it used to be!”
MORE EVIDENCE
We can see more evidence of an Xert Perfect Progression in the “Weekly Stats” chart.
A Perfect Xert Progression comes from steady growth in Time on the Bike, Increased intensity when appropriate, a healthy XSS Ramp Rate, and a Weekly Focus that PULLS TOTAL XSS UP over time.
CONCLUSION
Xert Perfect Progression is Progressive over time, via the right mix of volume and intensity. ALL of my client’s fitness signature values are improving through sheer Progression alone. He’s building fitness, maintaining fatigue, and will march into PERIODIZATION over the next few weeks to set up a taper and breakthrough in his chosen Fitness Focus.
Thanks for reading!
