I’m sure this has been asked before, so apologies upfront.
Using the training advisor, for high intensity workouts it’ll provide target power and duration, eg. 400w & 15s.
Is there a method/formula to adjust the target watts based on varying the interval duration. For example, perhaps I’m prescribed 15s intervals, but I find a hilll which is 60s or 180s, can I adapt the workout target power to the interval duration of my choosing. The reason may be that I’m in an outdoor cycling group and they are doing intervals of differing duration to my prescribed Xert training.
I guess related, or perhaps overulling the above, is there a limit to which you can extend the interval duration and target power before missing the objective of the prescribed training altogether?
The power target basically defines the type of training effect you want to achieve. It should not really change based on the length of the hill. Instead you should adjust the number of repeats, the rest period and duration of each intervals.
However, if you want to know how a reasonable power target you can hold for a certain duration you can see that in the power curve.
To better understand the relationships you can create a workout in Xert and play with target power, interval durations, rest durations and repeats. You will see how the different combinations will achieve different Low, High, and Peak XSS. And how hard it will be (Difficulty).
An easy solution is to do the intervals with your group and then check Magic Buckets afterward to top up on your own, if necessary. That’s how I do it, specifically for combining Zwift racing with Magic Buckets on my high intensity days.
Alternatively, if someone genuinely believes in a “magic” workout that makes them fitter (like 5x5 or 4x8), or if they feel they need longer intervals to simulate races or they simply prefer them, they could complete that workout and then top up any remaining XSS afterward using Magic Buckets.
I did that last summer a few times, and I probably will again once outdoor season returns
Go to the Planner and Choose Training (or [+] on XATA] and view the advisor text.
If you select the Magic Buckets tab, you’ll see a default workout matching those entries. E.g. ~400 watts at ~15 secs along with an interval count and RIB (rest-in-between).
[On LIT days the tab defaults to Autogen. I.e. create a simple <LTP workout.]
You can experiment with increasing interval duration – at same target watts – or raise the Challenge Level (Difficulty). As you make a change note what happens to workout duration, XSS, and diamond count, plus MPA line and interval distribution in the chart. Some combos won’t be viable, but you’ll get an idea what’s possible to fill the buckets for the day and meet the objective.
As far as execution goes the target watts range is indicated on Magic Buckets (Garmin) by the black arc, circles, and up/down arrows either side of current power. If the circles intersect, you’re within the target power range.
If you consistently ride outside of that range (up/down arrows appear), you will change the Focus of the workout. E.g. the target Focus was GC Specialist (8-min power) but you rode intervals at higher watts and pushed ending Focus to Rouluer (6-min power) or possibly Breakaway Specialist (5-min). Or you rode at lower watts and end up with a Cimber (10-min) Focus.
Riding solo you should be able “stick to the plan” in most cases, terrain and traffic permitting.
Group rides OTOH mean ignoring XMB guidelines with the option to fill any remaining backets when the group portion of the ride is over.
Does a Focus mismatch on a HIT day matter in the grand scheme of things?
Not really. You rode a HIT day with friends.
If the activity is significantly outside the day’s target XSS, Xert will adapt moving forward.
