Good day all. I recently performed my best ever 15 and 8 min avg watts in 1 workout. My FT jumped by 15 Watts but worryingly my HIE decreased by 0.6kj (23.7 - 23.1). I always thought that they’re related or am I wrong? What kind of training will i crease my HIE again? Thank you
You HIE is supposed to be increased when you accumulate Xhss, i.e. work above TP. You might want to share your breakthrough graph if you want comments on your breakthrough.
It could be that your HIE should be higher and TP lower. I believe that is the case for my latest breakthroughs as well. I guess it is a matter of finding a workout that will prove that to Xert.
Thank you for your response. I have attached the breakthrough graph. I previously did the exact same FTP test in December and my ft jumped by 8watts as well as my HIE jumped by 1kj. This time around it went down. So what kind of training would you say increases HIE?
Looks like a fair breakthrough. What is the duration of the steady orange/red interval? You can play around with the TP and HIE in the workout and press refresh. Maybe try increasing HIE a bit and reducing TP and see your options. You should be able to validate your PP by doing short 5-10 secs all out with good rest between the intervals.
You might want to try the A Pain That I’m Used To workout to get a new breakthrough. I have made a variante of this where the work intervals are in slop mode while the rest intervals are in ERG mode. This makes it very easy to give it all during each workout.
Also, make sure you run some of the Garmin datafield on your Garmin Edge if you have one. It will tell you once you get a breakthrough. Then push all you can as long as you can. And keep doing that for the next intervals. I had a breakthrough very early, but were still able to pull down the MPA down to TP multiple times during the workout, and that gave an impact on the final breakthrough calculation.
I would consider this a case of the system making a small tweak or adjustment to your signature. For the most part, your HIE will be strongly related to your Peak Power. Generally speaking, athletes with relatively higher Sprint Power also tend to have larger HIE values.
Your HIE is the largest contributor to efforts in the ~30s-3 min range, so very short, very high power intervals are good to train your HIE system (and Peak Power, too).
Congrats on the BT!
Thank you for the valuable information. The duration of the orange/red was 15 minutes. I will try more interval focused training for the HIE as now I understand it is more about the shorter stuff. Appreciate it
Thank you very much! I will be loading up a V02 max workout soon as 30sec - 3min should be targeted with a V02 workout. I’m also stoked about the BT. My FTP went up from 205 in August 2024 to about 280 now and weight down from 100kg to 81kg. Xert has been helping a lot with the last 3 months! Only struggling with the “endurance” rides at Z2.9 that are supposed to last 3 hours.