I would like to manually plan my workouts based on given XSS targets. Unfortunately, I sometimes get an error stating “XSS values cannot be performed.”. E.g. I am setting up an easy workout of 55 XSS with 53 low, 2 high and 0 peak and getting this error. What is the reasoning behind and how can I set up the desired workout?
Hi @Pordus - good question! The error you’re seeing is because it’s impossible to have 2 High XSS without also having some Peak XSS. Essentially, whenever you’re above TP, you’re building up some mix of Low, High, and Peak XSS.
To resolve this, add a small amount of Peak XSS and it should work!
Better yet, to better understand the relationship between them, try experimenting with using the Focus/Specificity option (instead of the Low/High/Peak option). First, input the total XSS, then tweak the Focus/Specificity settings to see how it affects the distribution of L/H/P XSS.
Cheers!
Thanks for your quick reply. The error is indeed gone if I add 1 peak to the mix. However, it was not the idea to have any peak in this pure endurance workout.
Also, if I switch to the use the Focus/Specifity option and select endurance/pure, it gets even weirder: I add the 55 total xss, and the tool gives me almost the desired values: low 52,5, high 2,5 and peak 0. Why is this possible here and not with my manual values?
Most likely it’s a rounding error.. I’m guessing we only show the nearest integer in this display, but the value is likely < 0.5. I can make a note of this.
FWIW, “endurance” in Xert is used for any focus greater/longer than 20 min power, so it encompasses a massive range of efforts (includes: active recovery, Z2/Endurance, Tempo/SS, and even threshold-ish intervals).
To accumulate High XSS, you’ll need to apply some strain to your HIE system, which is the biggest contributor around your ~90s to ~3 min power (where you’ll also accumulate Peak XSS). You can accumulate it at ~20 min power, but it’ll accumulate very, very slowly (like doing ~10 min intervals at your ~20 min power).
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I can enter 53 | 2 | .1 with no issue.
That .1 will be gone in an instant if I to stand up to take off at my first traffic light. 
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