Did anyone do ~30 XHSS during one training session ?
in fact I found one of my rides with 28 XHSS, 2 climbs at my maximum. 25min@ avg 100%FTP (but with many places at 120%FTP)
and second climb quite similar 25min @~100%FTP avg.
I’ve done a few ~25 High XSS rides recently (as my program is calling for a big increase in my High TL). In my experience, the only way to achieve that much High XSS is through some sort of micro-intervals:
I’ve done as much as ~39 in a session (also micro-intervals). I suspect others have achieved more in a single training session.
Do you do the intervals seated or standing @ManofSteele ? I have done my intervals standing, but I suspect doing them seated would be more relevant for producing high power at the flats.
The most I’ve done in a single session is just over 30. I always end up doing them as micro-intervals, with the rest half the length of the interval - something like 30/15 or 40/20 or 60/30 grouped in sets of 4-15 intervals with a few minutes rest/light pedalling in between. I find that if the training calls for more than maybe 15 high XSS, micro-intervals is the only way to go. I try to do as many high intervals as possible seated, standing up only for the peak ones.
I generally do mine seated. Maybe I’ll stand at the start to get myself up to speed if outdoors (or get the trainer flywheel up to speed when indoors), but then I’ll sit back down.
Is there a way to sort acrivties by type of XSS? I can see under Activities, the filter allows to filter a range of total XSS but not just high or peak.
Any other way to find my highest XHSS rides?
and what’s the power for to earn XHSS ? Any power above FTP, right? (however higher the power, faster you can earn them)
I don’t usually try to go hard on a long ride but here’s one from a couple years ago when I felt spunky enough to attack rollers with a younger ride buddy –
Result: Tough Mixed Puncheur Ride, 41 XHSS, 128 Difficulty
Many of my climbing routes (3-4 hours) are in the 20-25 XHSS range.
If you squeeze more XHSS into less time that will raise the Difficulty rating.
I’m sure there are some big number riders out there.
To locate your tough rides go to Activities Table, Edit Columns, and enable High XSS and Max Difficulty, then sort by High XSS. You may need to remove some current columns to fit.
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