Thatās also the one I do when I need to refresh my signature, and, yeah, for at least 3 years now. I did it 4 days ago, it gave me 295W TP. Now, Iām starting (again) a 4 weeks āFLPā plan, with Seilerās 4x8 workouts, and on my first day, yesterday, I could only do 280ish W intervals. In January, I did that test twice, once before and once after another FLP plan where I improved my results from about 270 to 290W, yet the tests gave me again 296W and 295W.
Two hypotheses:
Iām better at managing short intervals when Iām working out indoors ( = I suck at long intense intervals). I remember that I also did that test in August and September 2019 - outdoors - with 298W and 297W, and back then, I was quite able to do the workouts outdoors with long intense intervals.
Iāve been training too much on short intervals during this Winter, so I get better results on that kind of test because it focuses on short intervals.
Armando told me that there might be an inconsistency with the power data from my power-meter on short spiky intervals, but Iām confident that my power-meters are credible.
Iām also pushing my data on intervals.icu; and from the test I did last Tuesday, it rewarded me with a 266W TP. Waaaaay lower than the estimation from Xert, but it confirms that my Seilerās 4x8 workouts should be with intervals at about 280W (106% of 266, thatās 282W).
Went hard up one of the local hills with the intention of doing a set but just wasnāt feeling it so headed out for a longer ride and the legs started to get going. Still not brilliant but did manage a small breakthrough. Thought I was going to run out of hillā¦
I managed this yesterday - not been doing any max power efforts recently hence the +93 in peak power. This was in erg mode.
Iām currently evaluating Xert alongside a Sufferfest training plan and Xert looks like a perfect match to my use case. Post lockdown Iāll be back to commuting by bike 5 days a week and a structured/inflexible plan will not really work for me.
This can happen when the starting signature is quite a bit lower then the resulting signature. You can āhelpā the system out a bit by going to the āAdvanced MPAā tab, increasing Threshold Power closer to where you think it might be and then clicking the āExtractā button to see if Xert is able to extract the new signature. If successful, you can save the resulting signature. PM me or send a note to support team and myself or someone else will be able to assist you with this!
Had a near breakthrough on an already decayed signature the other day. Needed a reset before starting my next block, came into this pretty fresh as Iām at the end of a rest week. Think things are going to get a bit harder!
Another one with the old favourite in slope mode, with a second kick after the first āfailureā.
Have been on no decay for the last month (in fact many months) despite being in build phase, so pretty happy with the bump in signature - always good to outperform Xertās predictions which were already a few watts above the last BT. Interesting that HIE went down a touch despite going through buildā¦ but looking at how focus changed over the month (didnāt dramatically shorten as I still do some intensity in base phase) I guess itās no surpriseā¦
Iām still getting dialed in. One challenge is that most of my breakthroughs are on hills, and I think my power drops off a bit more abruptly than Xert is expecting when I crest a hill.
Today I did two laps of a hill without letting my MPA fully recover between laps. I felt like I was about at my limit at the end of the first lap, but the graph is showing that I was actually pretty far from MPA.
I imagine this is more a matter of technique more than a miscalibrated signature, but any tips would be appreciated.
Iām up 78 watts in 18 weeks, so I canāt complain about that. I know that rate of improvement wonāt last forever but Iām sure enjoying it and glad I have Xert to help guide the process.
Iām a bit sad, that I didnāt manage to get a gold BT once again. But Iām very happy about the increase in PP, especially on the trainer. TP seems to be about right I think.
This marks the end of my first training block with Xert - TED was set to April 3rd. Although a lot of it were probably still newbie-gains, Iām very pleased with the results.
No worries @RideBert, a Gold BT is very tough to achieve! Sometimes its best to take the maximum gains where you can - a 73 W bump to Peak Power is no joke!
Want to add your own breakthrough to the this list? Try your hands at a Breakthrough Workout and join the Xert OPEN Breakthrough Session next week Friday at 0600 EDT (1200 CEST)! Iāll be riding this one too - Iām already looking forward to it!
The idea is to slowly drain your HIE with the short, high power intervals and finally push for a Breakthrough on the last couple of intervals! Bring your friends - these breakthrough sessions become more fun as more people join!
Iāve been doing Base with no hard efforts, but did a gun group ride today. Got one going up a hill. However, does āNo Decayā during base affect breakthoughs. Iām happy overall to see a bump.
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