How To #1 – Starting your first workout session on Xert.
Requirements:
- XO (xertonline.com ) running in a browser on PC/laptop/tablet
- Xert EBC app installed on your phone; iOS or Android
Prep:
- Sync historical data on XO to establish a starting fitness signature or use the Power Curve calculator with known data points.*
- Configure XATA parameters under Program. You can change these settings at any time.
Step 1. On the Training tab of XO (or today’s date on the Planner) review XATA guidelines to select one of the recommended workouts. This can be any workout from the top list of four or Load More or change Duration or use Filter to generate a new list. Suitiability is indicated for each entry along with an XSS ratio (low/high/peak strain).
To select a workout from the Training tab use Play Now which switches to the Session Player waiting for you to start your selected workout on the phone app. If you select a Session with a YT video, the video will restart from the beginning when you start the workout on your phone.
To select a workout on the Planner, use Add (blank calendar) or Choose Training (FAI plan), scroll through the list, select one, set Start time at top, then Save your selection in lower right. This adds the workout/activity to the Planner with the defined Start time.
Training page = select workout to perform right now or schedule one tomorrow or following day.
Planner = add or choose and schedule a workout/activity for today or any date in the future.
When you select a workout on XO that workout will be displayed at top of the workout list when you start the EBC phone app. If the phone app is already running when you make a selection on XO, swipe down on the home page of the app to resync with XO.
TIPS:
- If you select a workout on the Planner, EBC won’t recognize that workout as your selection unless you run EBC within 30 minutes of the Start time.
- If you use the Schedule button for a Session (instead of Play Now or Save as your selection on the Planner) EBC will only allow you to Warm-up prior to scheduled Start time.
- You can add an activity in the past that wasn’t synced to Xert by adding it to the Planner with a Start date/time in the past.
Step 2. Start the selected workout on the EBC phone app once sensors are paired.
EBC will display the workout and begin the warm-up interval. You control the workout with your phone with options to pause, skip, change modes or intensity, and switch between page views.
Step 3. View a big screen version of the workout on XO using the Session Player or switch to the Remote Player if you prefer a traditional blue block chart. The Session Player is an enhanced player with many more features for both solo and group sessions.
Step 4. When finished, end the workout and Save.
On Android swipe up to return to prior page then Save.
On iOS tap pause button then Save.
This uploads the completed activity from the phone app to XO for analysis.
Your fitness signature in Xert will be calculated automatically after every activity. A traditional FTP test is not required. The key to signature validation is maximal efforts under fatigue whether you perform them frequently as a competitor or occasionally as a recreational rider. See Breaking Through the Xert Way for the types of efforts that generate BTs. You don’t need to achieve a BT for your signature to be adjusted.
TIP: You can track your signature changes over time by viewing Activities, Table and sort by date descending. To chart your progress, view the XPMC chart.
*On a 30-day trial you are limited to 90 days of historical data which should include enough data points to establish a TP close to your FTP (if known). It is not unusual if they don’t match since TP is derived differently than FTP although the values serve a similar purpose.