Hi everyone,
Quick question — does Xert have any way to adapt recommended training sessions based on recovery metrics like Garmin HRV status or sleep score, or is this something users need to adjust manually?
For those using Garmin HRV/sleep tracking, how do you combine that information with Xert Adaptive Training recommendations when deciding whether to do, reduce, or skip a workout?
Thanks!
I used to look at my Garmin each morning and for a while adjusted my training based on what it told me, however, at the back end of last year, I first caught Covid and then a month later caught flu (wife works in a hospital, it’s a nightmare) , both times my Garmin completely failed to pick up I was ill and the sleep score it was giving me in no way matched what the reality was really like.
Once I’d recovered and got back to training it then started telling me my HRV was unbalanced, despite the fact I felt fresh and was ready to train again. I no longer look at it, other than when I look at my intervals page and I give the totals a cursory glance if I feel like I’m struggling a bit. I’ve also tried other methods in the past such as HRV4Training and even with a heart rate strap (Garmin Premium) the information quite often didn’t match how I actually felt.
I’ve found that just watching my resting HR coupled with how I actually feel does the job perfectly well, today is a great example, I did quite a tough ride on Sunday, trained as normal yesterday, but today I feel tired , my legs are stiff and my resting HR is a little raised, so I’m having a rest day, if I feel fine tomorrow I’ll resume training and pick a workout recommended by Xert. If I still feel tired, I’ll adjust the Freshness Feedback to tired and then pick a workout based on that.
I use Garmin as a backup to how I feel. As someone with ADHD and anxiety I could be an overexaggerated example: I tend to become too self aware to a point where I cannot decide anymore if it’s my body or just the mind. I had many days where I didnt know if I should go for a ride, because I was so anxious about being sick, but everytime I did ride, I felt happy and fit after literally the first pedal spin. Garmin helps me to evaluate, but thats just it. It’s not clear/exact enough to only rely on the metrics. I would even say without anxiety and a good feeling for your body you dont need it at all. I read stories though where its predicting sickness with HRV dropping beforehand very accurately, so YMMV 
When remembering correctly studies imply there’s a connection between HRV and wellbeing/being healthy, but there are far too many factors involved to really be sure in which ways exactly. Almost everyone (who’s not hyping or selling something) advices to listen to your body first, it will tell you what’s best for it. In doubt try 10min of your workout, if your body tells you to stop, then stop, if you feel fine go on 
This answer is spot on for me! While those extra metrics can be helpful, I’ve mostly found that training works best when I mix Xert’s suggestions with my own gut feeling. Being a new dad, sleep is often a bit of a joke, so if I only pushed myself when I was well-rested, I’d never get out there and ride hard, haha!
There have been many times during my XFAI program where Xert suggested back-to-back days of high intensity (with over 10 High XSS). It might seem like a lot on the calendar, but the “try 10 minutes of your workout” advice is exactly right… usually, once I’m on the bike and warmed up a bit, I feel better and am able to finish the training as suggested.