Restart after long injury journey – Xert doesn't get it (Newbie)

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I would like Xert to help me get race fitness again, but it seems to strongly(?) underestimate me.

Background: 50+ Masters athlete, had a bike accident 2 years ago and mutliple operations (leg) since then, the last one 10 months ago. Since July I am making real progress in gaining strength and fitness again, but obviously this is slow. Progress is confirmed by (isokinetic) strength tests, a 2 months ago, and general training progress (efficiency factors for intervalls, etc.).

I uploaded my data – using the free premium trial it apparently looks at the last three months – to Xert.

It get’s an FTP (266 W) that is in line with eFTPs that intervals.icu suggests and with the ramp test 2 months ago, but which is clearly too low for my current interval trainings (personal estimate ~285 W, works well for SST and 4 x 4’, etc. trainings as well as for GA rides).

Most importantly, I then defined a target for May 2025 by uploading the FIT file from the same Gravel race I did in May 2023 – after the injury and first operation, before the second operation, at a time when my legs real problem was not known. At that time, I was clearly less fit and had a lower FTP than I am/have now:-o Thus, I want to do this race again, but this time (May 2025) healthy and faster;-)

However, Xert tells me that this goal – matching the FIT file performance – is not achievable. I could only be there in October or November. (I disagree:-)
It also suggests me workouts that are way too easy.

Now, this is partly related to the uphill battle of recovery after injury, and the corresponding limited data in my uploads. Probably also to the fact that I still do a lot of my “intensity” in the gym – through specific (medically guided) strength training 2–3 times a week. But I am wondering how to make Xert aware of the situation, understand me better, and provide better training advice toward truly achieving the goal (of doing that race faster than before).

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If your workouts are far too easy there is a good chance your fitness signature is understated. Search for «Xert fitness test» and do one of them to make sure your fitness signature is up-to-date. Some of them can be done in ERG mode, and some will require slope mode.

Note that if you run a test in ERG mode, the test interval might end before you run out of power. In that case you might have to do one more test. If your signature is almost dialed in this is not a problem.

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What is the duration and Focus Type for the FIT file? Example, Mixed Rouleur, 4 hours.
What Readiness value shown for the Race AI entry?
An alternative XFAI approach is to set a Goal with an improvement in watts for that Focus Type.
Another option is a XATA phased progression (Base, Build, Peak, Taper) which operates with a blank calendar. That would be more flexible approach with a steady rise in TL during Base phase (all endurance that can include SS/tempo work and HIT workouts if you feel up to it).

Are you time-crunched or otherwise limited in available hours per week between now and the event?
The trial provides a limited set of workouts to try. What is an example of a too-easy workout?
You can post the chart profile by viewing the workout details and tapping the report icon next to Cycling Summary.

I don’t recommend doing any of the fitness test workouts under ERG control (AUTO in EBC), especially when you are starting on Xert as that won’t allow you to fully express your current fitness.
These workouts are nothing like a RAMP or 20 minute test. You don’t try to pace them.
The short version has only 10 minutes of high/peak strain in total, but enough variety for Xert to validate your signature. Make sure to ride to a failure point on any intervals designed for that purpose.

Lots of newbie tips here – Onboarding steps for Xert trial users and newbies - General - Xert Community Forum

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Hi @ridgerider2 , thank you for the feedback! I will go through your “Onboarding post” for sure.

Specifically, the uploaded file was a 4:30 h Gravel race, Xert shows “Race: 31st May 2025, Mixed GC Specialist, 7.3 Minute Power with 50% Specificity”. The estimated training needs for the fit file are “Focus: GC Specialist; 8 minute power; Specificity: Mixed Some Threshold”. I played with event-readiness values from 2–4.

Yes, I am “time crunched” to some 12+ h/w, maybe a bit more, but I also changed this to 16 h/w in the planner for seeing if that was the issue.

The scheduled training for yesterday (Wednesday) was some (sorry, didn’t;t save it) 3 x 12’ @ 80 % TP (Xert TP = 266 W). Instead, I did 2 x 25’ @ 90 % FTP (with my conservative-estimate FTP = 280 W).
This was after a real rest day on Monday and a hard gym session on Tuesday (which Xert must have taken as a second rest day); it felt fairly moderate.

Where do I find this?

Now, I will go through the “onboarding” posts and will also consider to do one of these “fitness test” workouts, maybe following my next rest day. Of course, any further comments are welcome:-)

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Definitely agree with the advice to get an accurate signature first and before building a plan, especially if you think yours is significantly out. Doesn’t need to be a test but an all-out breakthrough / to failure effort of decent duration.

Would also suggest importing more data - my understanding is that Xert personalises your training responsiveness based on past correlation between training load and fitness signature, so if that’s only based on three months, and three months that may not even be representative due to injury, I guess the quality of it’s estimates for you may not be as great as they could be

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Quick first response (sorry, I’m a bit short on time right now:-o): I did a Fitness test, from the start running the workout based on my conservatively-assumed FTP of 280 W, over lunchtime today. Due to a work-related Xmas party last night I wasn’t really in the best mood/state, but I thought I see what Xert makes out off this to begin with;-)

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Xert now says my goal is achievable, although for a Readiness of 2 I might have to train more than the anticipated 12 h/w some time. That’s perfectly fine, I will indeed be able to train >12 h/w for many weeks, just not regularly. And also will continue to partly spend this time in the gym;-)

Where I am still “disagreeing” is that after the increase of TP today, it still only predicts a progression from 296…303 over the next 6 months. I know that I will get a lot further up even without Xert;-) Let’s see… and me back to reading the “Onboarding steps …”.