When going to the ‘Choose my training’ overlay, Xert gives a target Interval Power that seems way too high for the focus of the training. For example, I have a training sessions with ‘Polar Climber’ focus (10 minute power’) and a target Interval Power of 361 Watts (interval duration: 26 seconds). Howerver, my 10 minute power right now is only 269 Watts. This does not seem to make sense?
- Pure – You spent a majority of your time at or near the Focus intensity.
- Polar – You spent a majority of your time at Endurance intensity with efforts above your Focus intensity.
- Mixed – You had a mix of Endurance, Focus intensity and efforts above and below it.
Go to Workouts Library, select Filter, Polar, Climber.
All of those indoors workouts achieve that target Focus and Specificity.
Example of two 90-minute workouts at 3 diamond Difficulty –
Now select the Magic Buckets Generator (MBG) tab and you’ll notice matching interval numbers from the advice for the day.
The MBG micro-interval format also meets the target Focus and Specificity for the day.
Example ~2.25 hour Polar Climber –
CL2 (detault) –
Bumped to CL4 –
CL4 with interval duration doubled (higher Difficulty) –
Compare those to a Pure Climber workout where’d you’d spend the majority of time at or close to your 10-minute power.
Example 1 hour workouts –
Here’s an MBG example (~2 hour Pure Climber, CL3) –
Outdoors riding with XMB you’ll decide when to execute the intervals but the end game is the same. Fill the buckets according to the guidelines (target watts and interval duration) and you’'ll achieve the target goal for the day. Raise interval duration and/or shorten recoveries in between and you’ll raise Difficulty and complete the interval portion of the ride sooner.
Reference –
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Ah that’s right, I should have guessed.
How does Xert decide when to prescribe a polarised training and when to prescribe a mixed or pure training? Can influence this?