So I am in the trial period and am untrained currently (or lets just say novice). I have been cycling for a few years but really just do workouts around 30-60 minutes and lets just say 50 TSS would be around what might be a decent workout for me. So I set my goals as continuous, and slow as the progression. I am 57 and am carrying a bit of weight so I am not looking for anything crazy initially as I like to mix strength in with things.
I entered my schedule and the number of max hours per week and the first workout it suggests now is an hour and 89 XSS (still learning the terms).
I want to be able to come in, just grab a workout which takes into account my freshness and suitability and prescribes. I imported a lot of rides I have done so it has an idea of what I normally do.
Should I expect it go this harsh out of the gate for the first workout?
I am sure there is a lot more data you want me to provide but I am trying to compare this something like TrainerRoads suggested AI workout.
I’m going to pull some content from one of my prior posts to start —
Continuous ATP is essentially “Put me in perpetual Build phase under my control at a ramp rate and target Focus Power I configure.”
What Focus Power did you select to start with?
Xert is unique in that it calculates low and high/peak recovery loads. Unless an activity pushes those numbers up high enough a rapid return to fresh form is to be expected (red to blue instead of red to yellow to blue).
If calculated form is fresh/blue, HIT will be recommended at or close to your currently selected Focus Type.
If form is tired/yellow, endurance will be recommended.
If form is v.tired/red, rest/recovery will be recommended.
By “my control” I mean you choose what you want to do from recommended lists or go rogue when you want and select from the Library. You could for example, set Duration to 30-60 minutes, and use Filter to pick easy workouts around 50 XSS per hour.
Xert will adapt to whatever you decide to do.
If you establish a weekly pattern XATA will recognize that and day-of-the-week advice will kick in. Otherwise make daily choices as you see fit.
There is always more than one suitable workout for the day (indoor, outdoor, virtual) or use Autogen or Xert Magic Buckets if you have a Garmin Edge unit.
If you are mixing in gym work and not feeling a match with fresh form being calculated for the day you can slide the Freshness Feedback slider to towards red and lessen the load on today’s recommended list.
As to why an 89 XSS workout was recommended to start I need to see a screenshot of your XPMC set to 90 days under the Progression tab.
In an untrained state you can ride however you like for now as you accumulate more activities.
If your fitness signature isn’t dialed in yet we can tackle that issue next.
You’ll be able to tell if the workouts feel too easy or hard based on the strain level of the intervals (interval colors). Blue/aqua intervals should be easy pedalling at conversational pace (at or below LTP) while green pushes you over that state. Or the orange/red HIT intervals may feel too hard.
XSS and TSS are not the same. You really need to forget what you know as far as Training Peak Metrics go. 89 XSS does not seem like a harsh ride, but no clue without context. Xert def is not plug and play. You need to spend some time learning; reading, podcast, youtube.
Thanks so much. I will have to say I really enjoyed the workout it prescribed but did quit around 75% of the way through but I do get it. I wish Xert was easier to get up and running with. It isn’t far off but it isn’t 100% clear if it took your input and tuned its approach or not at times.
Thank you for all of that. A lot of it I had read before but some of this is new. I think I was hoping that the initial up and running would be even more straightforward. I most likely will stick with it though and subscribe because I think it seems at least right now like this is one of the best AI assisted training models at least from the outset, but I haven’t really dug in enough. Only so many hours of the day and this is only one active thing I do…
