Deja vu here, there’s an old thread of mine from 2019 on a similar vein… I recently returned to Xert. Back then I was having issues with TP reducing continually despite following the plan, sticking to XSS targets and seemingly getting fitter. That’s happening again. I might have been using Xert wrong then, and I might be now. Help appreciated!
Situation is this:
Goal is general fitness increase balanced across the signature. I don’t race or have any events planned.
I have 3 or 4 days a week to train, 1-1.5 hours per session. On one day a week I train legs in the gym, which if I do a lot can write off my legs for a couple of days. Usually I still keep up with the Xert training load.
I have an XATA plan currently with Moderate progression.
Given a choice, I’ll choose an Xert workout with shorter more intense intervals rather than lots of long steady state. If something’s programmed, I’ll follow the program.Otherwise, I’ll pick the highest XSS (within reason) I can fit in an hour-ish that fits my preferred pattern. I realise that maybe I should mix things, but I’m maybe wrongly expecting that if Xert offers me something then it’s fine to do it.
I’m trying to get a plan (ideally adaptive) that keeps pushing my TP etc. up
Problem is this:
Despite generally being on track with my XSS targets, my TP has been reducing since I started back with Xert. I’m sure I’m doing something wrong.
I don’t see a forward plan of scheduled activities, so I’m picking a workout every time I train on Xert - I don’t know if that’s right or I’m messing something up.
I did a Breakthrough Test v3 the other day, successfully, and got a PP breakthrough but TP was down 2W - I did this in Erg mode though not Slope, so maybe that was an error?
I’m sure there is a schoolboy error here somewhere! Can anyone help?
Have you tried XFAI? It looks like you could benefit from it.
At the very least it will provide you with future scheduled activities and thus a progression chart that continues into the future which makes it possible for you to see the projected effects of your training beforehand.
Doing a breakthrough test in ERG mode might be possible but I’m pretty sure that executing it (at least the critical part) in slope mode results in way better data for the signature extraction algorithm and thus a more reliable fitness signature.
The critical part is, how long can you hold which power and how do you then degrade. With slope mode this will result in a very different shape than with ERG mode.
As for your workout selection: My guess is that it is skewed towards HIE & PP and neglects TP. Maybe XFAI could also be helpful here by recommending more appropriate workouts for your goal.
Your TP should fluctuate up/down even during a progression based on TL variance and your decay setting (normally optimal).
What matters most is the week-to-week TP trend line as shown on your XPMC (Progression tab).
XATA Continuous operates with a blank calendar and day-to-day decisions.
You are in charge of managing Focus Duration and ramp rate.
Choose from recommended workouts depending on calculated form (tired to fresh).
You can also add workouts to the calendar if you’d like to plan a few days in advance. You can always change your mind at the last second and do something else.
XATA will adapt to whatever you decide to do.
You should periodically change Focus Duration (FD) to mix up stimulus and work on a different part of your curve. For example, perform a block at Sprint TT and change to GC Specialist for another block, etc.
You can also change FD target by simply selecting a different Focus under Filter on a HIT day. For example, no matter what FD I’m currently targeting I’ll select a Road Sprinter workout on occasion to keep the top-end in tow.
XFAI pre-populates the Planner with LIT/HIT/Rest forecast subject to changes as you execute the plan.
XFAI plans are periodized phased progressions as long as you configure the forecast to increase TL (low/high/peak) and/or signature values for the term.
You can also execute a traditional phased progression with a blank calendar (more freedom to choose) by selecting XATA Base-Build-Peak as your program type.
A periodized progression runs in background to guide you (45 days Base, 45 days Build, and 30 days Peak with a Taper warning the last week).
