Hello, I’m a great fan of the feature - it’s the one I dreamed from my start using power as a target. I don’t like structured trannig outdoor and now it’s great to deal with all the process!
My question is about heating the duration of the interval target.
I thought the numbers 0…2 and then 1…3 was the number of intervals I made, but now I understand that it’s some kind of Challenge level.
The time going to the right of tartet power interval is not count-down, so what is the best way to understand that interval is done? (I don’t alway look at an initial screen there the targets for current ride are listed)
Thanks, sorry, if I missed obvious info or it’s already discussed somewhere!
One of the key features in XMB is the ability to vary the duration of work intervals depending on terrain and traffic and at what Challenge Level you’re willing to attain.
variable target range
variable interval duration (Challenge Level)
variable interval count
The higher the Challenge Level the longer the interval and the less intervals you have to complete which also shortens the length of the workout. View an example here.
Another advantage is you can insert the intervals anywhere during a ride whether your route accommodates a long continuous set or traffic determines when you can execute intervals.
You can also decide to perform the intervals at the beginning or end of a ride or anywhere in between.
It’s done when you stop pedaling in the range of the interval specified it seems, as I have seen in practice, and also by watching this video. Correct?
My question was - how to have any insights on preliminary duration of the interval at target power. As I’m not a great fan of training for a result and not keen to methodology - I don’t remember any suggested pairs of Power-Duration guidelines for my zones.
So, my idea - if I miss something in the interface of XMB where I can see ither countdown of the interval time or any indication that my interval is done.
Because till that moment I met mostly two outcomes - either I make it less and number of intervals not decreasing - it’s mostly when I was following this challenge bar (previously, before I watched video, I though it’s the progress bar for an interval and stopped when it hits number 1), or - when I do it to nymber 2 in this progress bar - this way i mostly did 2 intervals or even guide for target increase from smth like 289 to 439 watts for the next intervals.
Magic Buckets dynamically adjusts based upon what you are able to do as you try to stay within range of the target watts at durations you decide.
Next time you ride with XMB try going to Challenge Level 3 on the first interval, rest, and when the countdown timer goes to 0 try repeating subsequent intervals to CL3.
Compare that to what happens when you go to CL5.
This is dependent on where the target watts fall.
For example, if target watts are near your 10 minute power the duration of intervals will be longer than you can maintain at your 4 minute power.
The higher the CL the more difficult the workout will be which also shortens the estimated time fo complete the workout. See this example.
If you consistently repeat intervals close to target watts, the three buckets will fill at similar rates.
If you are falling behind high/peak during a session, target watts will increase to help you fill the high or peak bucket faster.
You need to practice riding with XMB and experiment riding to different Challenge Levels. It will become intuitive over time.
FWIW: the duration of intervals is identical no matter what CL you’re at. For example, your intervals might be 20s long, but they’ll be that long whether you’re at CL 2, 5, or 8.
The difference is that it takes longer efforts to get to higher CL’s. Once you’re there, maintaining that CL requires intervals of the same duration as at lower CL’s.
Yes, didn’t say that right.
I’m coming from the original Free Ride to Focus method using Focus, MPA, TTE/TTR, and Difficulty fields.
I used to explain the free ride method as a percent of X-minute power. IOW you would never attempt to ride X-minute power for X minutes, or you’d be cooked after one interval.
Instead, you would ride short durations at or above the target Focus for as many intervals it took to hit your XSS goal for the day.
With low/high/peak XSS and XMB the process is refined and gamified.
Would you say that the typical duration for most XMB intervals will be in the 30-90 second range?
I’m riding XMB from the beta, I’m with XERT from the very beginning.
I tell that i LACK the interval time in the UI or countdown timer. I don’t operate with my 10s power or other metrics that’s why I don know what generar interval for my 289 watts and sometime don’t look at the splash screen in the begining.
Again, my problem - I don’t know when to finish the interval - i don’t want to do two intervals in a row (or move to some 2-3 challenge) as it’s a beginning of season and I’m doing base, with long rides.
How can i determine from the Interface that i managed to do 1 current interval???
If you are in Base phase and only riding endurance level workouts there are no intervals to worry about. Try not to accumulate any High or Peak XSS and ideally keep watts at 75-100% LTP.
The target watts shown for Endurance will be in the middle of that range (88% LTP).
Ride however long you want to reach the Low XSS goal for the day.
When you have moved from Base to Build and want to add HIT workouts (intervals above TP), the Intervals screen will appear.
The XSS goal will include Low, High, and Peak XSS that corresponds to a target Focus Power such as Rouleur (6-minute power).
There is no interval duration specified or needed. After warm-up simply start the first interval at or near the recommended target watts and ride until you wish to stop the interval. Then repeat when you are ready for the next interval or when the countdown timer goes to zero.
You will know when to stop an interval as you do them. It’s intrinsic to target watts.
The higher the target watts the shorter the interval.
You’ll get a feeling for this just like you can hold a watt target by feel without continuously watching power. Challenge Level will help clue you in.
I don’t think this will make sense to you until you are ready for HIT workouts and start using XMB for intervals. You can practice riding HIT workouts on XMB indoors by using Slope mode.
Another way to look at it is XMB is a dynamic version of Autogen that adapts as you execute the workout in real-time.
Thanks, I have almost every day Interval target. I train with no goal/date - improvement rate is my best idea.
So, you again not helping me, but maybe idea of XMB is about this.
I fan of structured workouts indoor, and XMB is the best idea i had befor - so, super-glad guys realized it. But again. I could do 10s intervals for 20s but is it ok if splash screen (and idea written in the beginning of the day) says 10x10s, and I will do 5x20s (or smth updated on my first interval when i don’t remember about 10s and do 20s as i felt?
Some years ago I used EBC (or how it was called) for home trainings and it said me the time of intervals. If i did interval with +10% target power it corrected the length or/and duration (don’t remember) of the rest of the program. It was quite clear to see these changes online. But know - it’s like a black-box.
Yes. XMB is the culmination of SMART dynamic intervals and Autogen in real-time.
I wouldn’t call it a black box. There is logic and structure behind the magic.
The result is you can free ride to meet the XSS/Focus Power goal for the day – magically.
Or as I like to call it – A free ride with purpose!
