I started indoor training/cycling 1 month ago and have mostly been training weights (on and off) for the past 13 years. I’ve tried out a few other platforms and enjoy the metrics Xert provides the most, but I’m having a hard time getting a good idea of where my fitness is at.
I’ve done a few different kinds of workouts over the past few weeks and each time my fitness signature updates the numbers seem to be all over the place. I’m able to put out fairly decent power levels but I think my TP, LTP, and HIE are possibly wrong.
Here are some numbers I’ve gotten in the past 24 hours.
After a 90 minute endurance ride with a small Fuego Flats Zwift sprint:
After enabling estimation of Xert metrics using Heart Rate and manually specifying my resting/max HR (59 / ~180bpm):
After letting xert auto-estimate them (it thinks 65bpm is my resting and 172bpm is my max, does this include the ~10bpm you’re supposed to subtract from your cycling max HR when compared to running?):
Do I just need to continue training so that xert has more data to work with or are there workouts I should focus on to make it more accurate (e.g. the breakthrough v2/v3 workout)? Should I play around with the (PP-TP)/HIE numbers until my values fall into the 28-32 range? The numbers I calculate tend to still be in the outer yellow band of that HIE graph.
I’ve used both the Kickr v5 and SB20 so the only thing I know for sure is that my peak power is between 1300W and 1500W, that I’m apparently able to do 1200W for more than 10 seconds in a sprint, and 830W average over 36 seconds (according to Strava’s segments). Yesterday’s 90 minute endurance ride @ 164W average (LTP) felt like it’s a good estimate of my LTP so the estimate of my LTP being 118W feels way off, as I feel like I could sustain that power indefinitely once I get used to sitting on a seat for that long.
I’ve read the various pages & forum threads on these topics and feel like I’m at the stage where I need to ask for help, so if anyone could please suggest additional resources then I’ll be grateful.
p.s: The freshness indicator seems like it might be a little bit pessimistic? It thinks I’ll be tired from now until next Wednesday with no workouts scheduled but I feel like I could ride today. Most videos I’ve seen have this left at the default 0 setting. Should I play around with this too or will it adjust itself over time?
Thanks for the help!