Creating a custom J-HIAT workout on Xert

Training
1

I’ve been using Xert with my BikeERG for a while now, and it’s absolutely fantastic. I’m working on improving my VO2Max and have seen great results with the platform’s workouts.

Now, I’d like to try creating a custom workout based on the J-HIAT protocol developed by the Japan Aerospace Exploration Agency. Here’s the protocol:

Warmup: 2 minutes
Interval training:

  • 3 minutes at 85-90% VO2Max
  • 2 minutes at 50% VO2Max
  • 3 minutes at 85-90% VO2Max
  • 2 minutes at 50% VO2Max
  • 3 minutes at 85-90% VO2Max

Cooldown: 3 minutes

  1. Do you think this type of workout could be effective?

  2. How can I replicate it on Xert? Unfortunately, I don’t have the skills to create a custom workout using Xert’s metrics.

Any advice or suggestions would be greatly appreciated!

Thanks,
Salvatore

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