It was mostly a āfartlekā ride, where I was doing some practice efforts simulating taking a 1 min pull on a ~38-40 kph group ride & then recovering following along with Magic Buckets. It just so happened that towards the end of that section I was on a recently repaved road with a known segment on it & I saw that MPA was already pulled down a bit, so I pushed until I saw MPA reach my power, then closed my eyes and aimed to push as hard as I could (seated) for another 10s (I maybe lasted 7s before the legs were screaming to stop ). All things considered, Iād say Xert continues to predict my fitness within a handful of Watts consistently, both as my fitness increases & decreases
The latter sprints were to top up my peak bucket for the day, as High was already filled. If you donāt have much data in Xert, then of course adding in a few max effort sprints can help dial things in. But I usually hover somewhere between 1050 & 1150 W max, depending on how much sprinting Iāve been doing lately (e.g. my Peak Training Load).
Signature look immaculate! Totally dialled! Impressive that you were riiiiiight at your limit ~1/3 of the way into the race and you still held on, even with a high difficulty! Well done!
Dependsā¦ if you could have only gone a couple of seconds, likely not much of a difference - immaterial for day to day training. If you could have kept going for another minute, then there might be more of a material difference in the signature.
Yesterday I tried the Hardness Test Level 7. Uff it was tough
I have a question, though. For a few intervals, letās say, half the way through the 3 minutes ones, I have to step off the saddle to handle the power, is that ok, or are all the intervals supposed to be done seated?
Beginner here (3 month into cycling), now with proper power meter.
It was pretty tough, I have to admit. In the last three seconds of the final interval, when I pushed to my absolute limit, I felt like my field of vision was narrowing. Is that still considered normal?
Nice job! This is exactly how the standard fitness test should be executed.
This type of workout is designed to bring you to a breaking point.
Being new to cycling youāre testing your limits and discovering what it feels like.
You donāt need to do this that often. You signature will rise based on an increase in Trailing Load alone. But when you feel especially fresh and want to confirm where youāre at, search the Library for āfitness testā and pick one to ride in Slope mode. Or perform a similar effort outdoors.
Even if you donāt achieve a BT youāll confirm your signature is dialed in.
I often stand out of the saddle for a lot of high-power intervals - totally okay!
For myself, I like using standing to get the flywheel up to speed (or literally accelerating myself & the bike outdoors). Once the flywheel (or myself + bike ) is up to speed, then I find it easier to push the power from the saddle again.
Been on/off (mostly off recently) of cycling for a long time, but starting to get back into it, and remembering that Iām definitely a sprinter and not an endurance cyclist
Found a good hill, and wanted to see how well i could accelerate/output (after a good stretch - heavens Iām out of shape) - turns out Iāve been sandbagging a bit maybe in that department
Maybe ill be back here in a month or so with a more ā5 min powerā type of breakthrough
I was doing a recovery ride but I felt like my peak power wasnāt right in Xert (I am still in the trial) so I did a little sprint towards the end and it was very cool to see the app say I had a breakthrough. I like the motivation element there.
). All things considered, Iād say Xert continues to predict my fitness within a handful of Watts consistently, both as my fitness increases & decreases 
