Xert differs from other platforms including a three level strain model (not 5/7 zones), a populated calendar is not required (no cookie-cutter weekly plan to follow), plus you’re in control of focus, intensity, and ramp rate. You decide what direction to take things based on your day-to-day selections and changeable settings. You don’t set it and strictly follow a pre-cast plan. You set it, note the daily guidelines, and decide what to do. You always have choices available and XATA adapts to whatever you decide.
“Automatic” randomly selects from the top four entries but you can always recast the list with filters and make a different choice.
There is structure operating in background in regard to form, intensity, and ramp rate. This is especially true when you set a TED (target event date) and follow a phased progression (base, build, peak, taper, event).
You can ride a variety of indoor workouts scaled to your fitness signature (not limited to %FTP blocks) or free ride outdoors with a “focus duration point” in mind.
Outdoor rides (with power) are rated by strain ratio, difficulty, and specificity. May sound complex but it’s actually simpler than old-school training anchored on %FTP zones.
The how-much-to-train-today recommendation reflects what you have done in recent past on same day of the week. You should adjust the time to fit your changing schedule. If you normally ride long on Thursdays but can only squeeze in one hour this week, use Filter to shorten duration and recast the recommended list. Again, XATA will adapt to whatever you decide to do including ad-hoc activities such as an “unplanned” group ride.
Power is king when it comes to data analysis so consider making that investment for your outdoor bike. Indoor versus outdoor power will differ somewhat so it’s best if you have both sets of data to work with.
In the meantime, once you have enough power data onboard and your fitness signature is dialed in, you can enable HRDM (heart rate derived metrics) to fill in XSS blanks for rides without power. HR with cadence is better than HR alone for this calculation.
Rather than a ramp test, consider riding one of the BT (breakthrough) workouts from the library. Search for “breakthrough”, pick one, and ride it in slope mode, exceeding targets if able, and ride to designated failure points at maximal effort. Much easier than a standard ramp test.
Complete academy series videos –
Watching the series (in order) will ensure you have a well-rounded knowledge of how Xert works and why.
Lots of newbie tips in this thread if you haven’t seen it – Beginner questions