How to Return ramp rate to something reasonable?

[ridgerider2]

These related posts should help. Sorry for the redundant link dump.
I was looking for a particular post but found my echo chamber instead.

Progressive Overload, Ramp Rate, and XSS Question

With Xert you set it up initially then adjust it and interact with it along the way. The Planner is for playing what-if scenarios a week in advance. You don’t populate it like a calendar-based platform. How far have you gotten in the Academy series videos? They are meant to be watched in order (building blocks) but the Improvement series covers how you will be changing IR (ramp rate) during a progression (as you see fit) and how to use the Planner (a week at a time). You can watch each series…

XATA Recommends on test type workouts

Follow @wescaine’s advice. Here’s my breakdown for anyone who finds themselves in similar circumstances. The Planner is for playing what-if scenarios for the week ahead (at most) – which you may or may not decide to do when those days arrive. Many of us do not populate the Planner. Watch this Academy video as it explains how deficit/surplus and form apply to the Planner: Episode I3 - Mastering Xert - Improve - The Adaptive Training Advisor - YouTube “Hardest possible” is relative to…

How accurate are the TP predictions for the training programs? I think mine is way off

If June 1st is your TED (target event date) shouldn’t the bar show you in mid-Base not early Build? Agressive-1 is an XSS ramp rate of 4. Assuming you can handle that amount of intensity and strain, the prediction is a gain of X watts in X weeks. Of course prediction versus reality depends on what actually happens in between. Can you handle that rate of improvement for the next 45+ days? Will you need any rest weeks? If you are able to handle the load and recover while keepin…

Setting a level for target event

Off-Season is essentially “do what you want” and don’t worry about the Pacer Needle which is tracking your activities against training load goal established by current ramp rate setting. Off-Season (-2 ramp rate) is typically used when you wish to scale back training at end of season or insert a recovery period. Reference – Improvement Rate – Xert (baronbiosys.com) Beginner’s Guide: Improvement Rate – Xert (baronbiosys.com) Best to watch the Academy series videos in order since they are bui…

Question about the slider of Adaptative Training Program Slider

The help tip (?) on that section of XO (xertonline.com) links to this article – Program Type – Xert (baronbiosys.com) TL;DR – As you drag the slider to the right the weekly change in estimated hours/week increases/decreases (or stays the same) according to the ramp rate (IR) you have defined under Goals. Try changing IR (improvement rate) to Maintenance (ramp rate = 0), save change (Update Advice), and you’ll notice no change to weekly hours when you drag the slider. Reference – Beginner’s G…

XATA - what does it say?

Don’t have answers for the math differences, but I think it’s best to look at this from a higher level. The advice is as of this moment based on your current settings and historical activities. Your IR (improvement rate) setting controls the XSS and hours/week guidance along with intensity… What is ramp rate set to currently? As a test dial IR down a level and note the immediate changes to XATA and the pacer needle. XATA is based on a rolling seven day period and recognizes weekly patterns.…

Lots of newbie tips posted here – Beginner questions
Academy series videos are the quickest way to get up to speed – Discover + Improve + Perform
FAQs here – Support Home – Xert

Welcome aboard!