I’m quite new to Xert and couldn’t find an answer to my question. If it already got answered I would appreciate a link
Anyways, if I have a HIT day and use the magic buckets, I always get to know, which “focus” is recommended, for example GC specialist. I often try do the the recommended power targets, but sometimes I overshoot or undershoot. As soon as the workout is finished, my file shows another focus, for example puncheur. It confuses me a little, whether or not I do the right thing, as I didn’t hit the “correct focus“ of the session.
Does this matter in the long run as long as I fill the buckets? Or should I try to meet the recommended power targets, but prolong them, if I feel like it?
It depends on what your goal is for the program type you have configured.
If the XFAI goal is to increase your 8-minute power by X watts, the more your HIT workouts target that Focus range the more likely you’ll achieve that goal during the training block.
It can’t hurt your progression to overshoot the Focus target on occasion.
No point on the power curve exists in isolation. A rising tide raises all boats.
If you consistently under or overshoot HIT targets on an XFAI plan the Adapt Forecast warning dot will appear, indicating you may need to rebalance your plan.
If XATA Continuous is set to GC Specialist that will be the primary Focus target on HIT days. That doesn’t mean you can’t vary Focus when you want to.
Focus Durations are points along your power curve representing X-minute power “zones”.
If you consistently overshoot or undershoot the target during the workout, you’ll move Focus further up or down the curve.
For example, target was GC Specialist (8-minute power) but you undershot the target power and end up with an activity rated Climber (10-minute).
Or you consistently overshot the target and pushed result to Puncheur (4-minute power).
It depends on terrain and traffic conditions, but if you are able to maintain close to target and follow the XMB guidelines you should achieve the target for the day as you fill the buckets. It doesn’t have to be exact.
The other factor in play – especially outdoors – is Specificity (Pure, Mixed, Polar). I.e. how you spent your time.
Pure – You spent a majority of your time at or near the Focus intensity.
Polar – You spent a majority of your time at Endurance intensity with efforts above your Focus intensity.
Mixed – You had a mix of Endurance, Focus intensity and efforts above and below it.
Outdoors rides will be Mixed or Polar.
Example (Mixed GC Specialist) –
I picked a route that allowed this consistency. An out-and-back section on the Blue Ridge Parkway with no lights/stops and little traffic. YMMV
Difficulty Score was based on a high of 97 (3+ diamonds = Difficult rating)
Compare that to Pure workouts performed indoors. Examples:
Notice the target watts difference between GC Specialist (orange intervals) and Puncher (into red). One is ~120% TP and other ~135%.
XMB guidelines will include micro-intervals and recovery times to help you fill the buckets efficiently at the target Focus. However, you control Focus by how well you adhere to target watts. Plus, you can control Difficulty rating by managing duration of intervals (work and rest) and to what Challenge Level (CL) you decide to go.
For example, raise Difficulty by extending the work interval duration (higher CL) or shorten the recovery interval (go again before recovery timer reaches zero).
The next time you are feeling especially fresh on a HIT day try an escalating MPA pull-down effort using XMB. Warm up, go to Challenge Level 2 (CL2) on first few intervals. Then shoot for CL4, then CL6, and try to get all the way up to CL10 on a final “BT interval”.
Hold it there as long as you can.
On a Garmin you’ll earn a BT badge. On EBC Android you’ll go “deep purple”.
Shorten the recoveries while you do this. I.e. ignore the Recovery Timer and watch the CL gauge instead. Go again as soon as CL drops by two levels. For example, when you reach CL4 go again as soon as CL drops to 2. When you reach CL6 go again when CL drops to 4. Continue up the CL ladder as high as you can go and ride the last interval to failure.
If you have something left in the tank afterwards, try for another CL10 (multiple BTs).
On a Garmin you’ll see BT in 30 secs @ X watts pop up when you’re in proximity.
You can either hold watts close to target or raise the effort and shorten the time it takes to reach CL10.
I find the XMB method a fun way to go for it when my signature has gone stale. Or if I’m riding irregularly and decay has lowered my TP.
You won’t always achieve a BT if your signature is already dialed in.
Some days I’ll start off with good intentions, get to CL8, and realize “uh-uh, not today”. Back to your regularly scheduled programming to fill the buckets.
Back to your regularly scheduled programming to fill the buckets.