I forgot to ask what you selected for Athlete type and IR (improvement rate)?
With a 3 star status (competitive) you have gotten fit from your TL (training load) hours accumulated since October. In Peak phase Xert will be throwing some higher intensity workouts your way.
Make sure to take rest days as XATA (Xert adaptive training advisor) doesn’t do that automatically. It’s up to you to decide when to rest based on how you feel the next day. If very tired day after day it’s time to take a recovery week. You can lower IR when you need to do that and manually select recovery rides.
If Xert’s predicted freshness doesn’t match how you feel (better or worse) before starting workouts, click Goals and adjust the feedback slider, then Update Advice. The recommendations will change. Change the slider back towards center when the prediction is feeling about right.
I suggest you play with TED (target event date) and watch what happens to the recommended workout list during different phases. For example, set to 120 days from now to see Base training recommendations. Move the date closer to see Build phase changes then back to where you want it.
Also notice how focus duration changes as you move through phases towards your TED – http://baronbiosys.com/glossary/program-phases/
Final focus duration is dependent on your athlete type setting. GC Specialist is a good type to select for all-round fitness with a mix of workouts.
Another feature of Xert is how workouts are tailored to focus duration by athlete type. A Climber and Time Trialist may both be in Base phase with endurance workouts recommended, but the time trialist workouts will have much longer intervals than the climber. In either case there are variations to chose from within the recommended list.
Click Load More to see all twenty recommended workouts. The top four are the closest match based on XATA recommendations at this moment. That advice will be different tomorrow morning. If you leave your PC running with XO (Xert Online) in a browser it’s a good idea to refresh the page before considering today’s advice. Otherwise XATA updates automatically after receiving each new activity.
Click Filter to the right of Recommended Workouts and watch what happens when you select a different athlete type (focus duration).
When you select an Athlete type you are setting your goal focus duration, but you can change this at any time if you’d like to work on a weakness versus a strength.
You can see what Xert considers your strengths and weaknesses by viewing the spider chart under Ranking. This is based upon what other Xert users have achieved – for all users or by age/gender group. Hover over each point on the chart and you’ll see some stats.
My spider chart is a lopsided star since I am terrible at time trialing or breakaway efforts but better at a few things like climbing and road sprints. Others may have a more rounded pattern. Good at everything.
Athlete types are roughly grouped into quadrants – Athlete Type – Xert (baronbiosys.com)
If you want to try something different select an Athlete type in another quadrant than your current setting.
Simply put athlete type is a point along your power curve that you are good at or want to be good at. You don’t really need to know a Rouleur from a Pursuiter but for detailed descriptions go to Account Settings, Athlete Type and hover over each dot on the curve.
Your goal is to keep the Training Pacer needle pointing up between 11am and 1pm by riding within range of suggested XXS points. But that goal is flexible so you may decide to ride easier one day and harder or longer the next. There is no need to try and exceed the XXS target and it is normal to carry a small deficit.
If you do establish a weekly pattern XATA will recognize that in the daily advice. For example, if you want to ride hard on Thursdays with a high intensity workout then next week the advisor will show that – “Advice is based on activities on Thursdays”.
Or you can ride steadily day by day or change things up as your schedule allows.
I always take Mondays off and Sunday is usually my longest workout or ride.
If you are not confident your FS (fitness signature) is correct compare you current HIE (high intensity energy) to PP (Peak Power) in this chart – Are there errors in my Fitness Signature? – Xert (baronbiosys.com)
If out of range and you aren’t sure why you can file a support request at email@example.com and they’ll review your data and settings and adjust if necessary.
The Planner is for playing what-if scenarios. There is no need to populate the planner and if you do the recommendation is only one week in advance. That is because XATA is constantly evaluating your activities and fitness signature changes as they occur. Planning too far ahead is actually counter-productive to Xert’s model. On the other hand a coach or experienced athlete may want to plan activities with specific goals in mind. The Planner can predict the results of doing that.
I never populate the planner off-season when riding indoors. I prefer wide open choices day by day. During season I may add rides from the past to next week. There is a drag and drop feature to do that. For example, select Activities, search for name of your favorite loop, drag and drop that activity onto the day you plan to ride it…
Hope that’s not too much information to absorb from a fellow Xerter with too much time on their hands.
I am older than you and don’t race but like to get fit for summers and ride long whenever I can. I’m also at 3 stars. 4 may be out of reach for me but I may try later this year by raising IR and see how well I handle the increase in TL and intensity. Started at Slow back in November; now at Moderate-2.
Xert is a big jump from following a rigid pre-populated plan but well worth the changes in my experience.
I am currently at a higher TP than I ever achieved on any other platform or canned plan and it’s only February! Of course TP isn’t the only number you can improve on. Changes in HIE and LTP make a big difference too.
Stats wise most of my rides have been base hours indoors, 85% below tempo and rest at tempo or above with 5% sweet spot. Xert’s hybrid polarized approach is working well for me. I had no idea it could be this easy to get this fit. By “easy” I mean compared to the hammering and sweat struggling with too much sweet spot/tempo/threshold on another platform. It gets plenty hard enough during build/peak but without defeating your spirit.
I didn’t get to mention the Garmin options with Xert but that’s for another day or for a fellow Xerter to explain.
Have fun! Ask as many questions as you like.