GC Specialist is a good selection.
If you set a TED (target event date) then XATA will follow a progression cycle. In my case I use an imaginary target event day in April each year. A pattern of focus type changes will occur starting with endurance during Base phase and zeroing in on the selected target athlete as you reach Peak phase for the “event”. See the chart in this article --|
Program Phases – Xert (baronbiosys.com)
If you use Continuous you will get a variety of recommended workouts around the currently selected athlete type (focus duration). You are in charge of selections so you can vary that if you want. You can also change athlete type either on-the-fly using Filter, or you might switch between focus types under Goals week to week and note the differences. Keep in mind types roughly fall into quadrants so pick something in a different quadrant for more variety.
Both programs allow you to make selections to vary your course, but TED steers you along a path on the power curve.
All recommendations will contribute to your progression with the single most important factor being an increase in TL (training load) over time based on your IR (improvement rate).
If you find things too easy you can dial up IR, then drop it back down to maintenance when you reach max/hours you can spend per week or taper if you want to lower commitment for a bit then return to Slow when you have more time.
If your hourly commitment is limited, you can also vary the intensity by the selections you make. For example, you might deliberately step outside your comfort zone using Filter to select a higher difficulty workout. Otherwise XATA will try to match your current star count with diamond count and predicted form. That ensures recommended workouts can be completed at 100% intensity but if you want to challenge yourself on occasion, go for it. 