XATA Continuous is DIY-centric. See my XATA vs XFAI chart here –
Onboarding steps for Xert trial users and newbies - #69 by ridgerider2
For XATA Continuous I suggest you set Focus to GC Specialist as a start, but you should change it periodically to mix up stimulus.
You can define Availability if you want to assign specific rest days to the calendar. Otherwise use Freshness Feedback to change daily recommendations if calculated form does not match how you feel when you’re about to train.
If you don’t feel confident about finishing a HIT workout indoors you can always slip into Slope mode and do the best you can. If you have a Garmin you can alternately use Magic Buckets – outdoors or indoors – while free riding to a Focus target.
Whether you achieve the target goal for the day or not, XATA will adjust accordingly moving forward.
Same with XFAI plans. Deviate far enough off planned weekly XSS allocations (low and high/peak strain) and you’ll be prompted to adapt the forecast moving forward.
Skip around to view content links in this original guide to XATA –
Beginner’s Guide: Getting Started With Xert – Xert
Lots of discussions on this forum delve into more detail.
You can search by topic or post your follow-up questions here.
For best advice post your riding and training background plus equipment list.
What is your current status stars count?
How many BT (breakthroughs) are shown in your XPMC during last 3 months? (Progression tab)
Welcome aboard. 