Hi, I’m a new user and I have a question: does Xert include strength training off the bike? In a week, can I choose to dedicate two training sessions to strength work either at the gym or at home?
Thanks
Here’s various opinions on doing that –
Search results for ‘“Strength training”’ - Xert Community Forum
It’s individualistic and depends on whether your gym work really pushes your cycling form to yellow/tired the next day.
Some coaches even recommended doing gym work on HIT days but again that depends on dosage and type of leg work being performed.
Ok, I understand, this is very subjective and also depends on how each person responds to gym training stimuli. However, my question was whether Xert includes strength training at the gym, if it can be integrated into the program, and if there are exercises (sets and reps) that can be followed.
To answer your question, no - Xert doesn’t directly include any weight training into the plans.
Ok thank you
Hi! Welcome to the community. From what I understand, Xert primarily focuses on cycling performance, but you can definitely complement it with off-bike strength training. You should be able to dedicate a couple of sessions per week at the gym or at home—just make sure to balance it with your cycling workouts so you don’t overtrain.
I have the same doubt as well. I wouldn’t want Xert not to take into account the strength training you’ll be doing twice a week, and then the next day give me a very intense workout, considering it as if I had rested."
"How can I make the app understand that on that day I did dry strength training?
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On XATA you can simply slide the Freshness Feedback slider to the left for the day and select an easier workout.
On XFAI you can select an easier workout using Filter or add/pin a strength workout to the Planner. You may need to adjust the workout’s MMP spec if the entry pushes your form too far into red the following day(s).
OTOH if you are talking about DOMS you are likely lifting too much for in-season training. 
Guys,
when it comes to technical terms, I get a bit lost… I hand over some complicated operations, maybe because I’m still a beginner.
XATA – Xert Adaptive Training Advisor: programs with a blank calendar and day to day advice.
XFAI – Xert Forecast AI: programs with populated calendar of low and high intensity training plus rest/recovery days.
MMP – Mean Maximal Power: used in Xert’s Workout Designer to represent the highest power that is sustainable for a given duration. The Weight Workout uses this to represent the high/peak strain.
Freshness Feedback – slider available on Training page for XATA programs; lets you over-ride the calculated form to suggest easier or harder workouts. Example, you feel tired when Xert thinks you should be fresh.
All things Xert related are in this extensive glossary – Full Glossary – Xert
Caution: Information overload.
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Thank you👍🏻