I just switched over to a continuous training program (slow weekly improvement), and have a question about what is showing on the Today page. I usually use a target event / goal so I’m not that familiar with the other program types.
The Training Pacer says I have a weekly surplus of 79 XSS, and XSS Overview says I have a daily target of 162 XSS. Recovery status is Fresh (although I did a silver breakthrough on my ride yesterday and can feel it a little bit today but am generally energetic - mostly fresh with light muscle fatigue). Magic Buckets says I should ride for 3:15 & 162 XSS (I don’t use MB), and there are some difficult workouts recommended.
On the Program page, the timeline is on schedule, training load is on schedule “high” being 0.1 over, and fitness signature on schedule with TP under by 1 W.
Is there a weekly target and how can I see it? I don’t really understand what I should be doing (today & in general) based on this current information. If the training pacer was balanced at zero over/under, would my daily XSS target be 246? If I don’t ride today, will I have a deficit tomorrow of 88 XSS (or more)? If I have a weekly surplus of XSS and rode yesterday, shouldn’t I NOT be recommended to be doing a 3 hour ride today? I’m not sure if I’m just not understanding the info presented, the continuous program methodology, or if there is something from the old Training page that didn’t make it to the Today page (again not really familiar with the continuous program).
TL;DR Training Pacer tracks weighted moving average XSS over a rolling 7-day window.
There isn’t a weekly target per se but a relative position on the gauge.
A deficit/surplus does not carry over from one week to the next.
You can be down at the beginning of a week and up by the end or vice versa.
If the needle hovers around 11am-1pm position week to week, you’re doing fine to achieve the Improvement Rate currently set.
ATA daily guidelines include a range of possibilities.
The MB entry likely reflects what you’ve done recently on same-day-of-the-week. If you have the time, it’s a “mild” HIT workout. I.e. 30 sec Climber focus intervals spread over 3+ hours. No way I’m riding that long indoors on purpose. I could, however, shorten that time by free riding with XMB and raising the Difficulty from 2-diamonds by doubling the interval duration. Or select from that recommended list of more difficult workouts.
OTOH if I had a surplus and wasn’t feeling fresh enough for 3.5 diamond HIT today, I’d scale back the Difficulty level or consider LIT for the day.
What’s recommended when you tap Tired under Freshness Feedback?
With Continuous there isn’t a definitive daily target you must adhere to.
If you haven’t trained with XATA before it can be unnerving at first operating with a blank calendar, weighing the daily advice, and monitoring the Training Pacer.
The three XATA programs include Base-Build-Peak (120-day progression), Continuous (DIY blocks), and a 30-day Challenge.
All of us long-time Xerters were raised on XATA. It’s a combination of trust-the-system and trust-your-gut. Together they can work wonders.
I suggest take a few minutes to absorb this info.
First take a look at this XATA vs XFAI chart that I cobbled together –
Also note this content from the help article – The surplus & deficit value is calculated based on your past week of training and does not carry over, meaning if you missed reaching your target last week, Xert will not force you to make up for it this week. Similarly, if you exceeded your Improvement Rate over the previous week, that doesn’t mean you can stop training this week. The amount of training you need to perform is calculated on the current week (a rolling 7-day window). If you performed high XSS activities or workouts about a week ago you should expect to see more variability in your calculated deficit/surplus numbers. This is normal as the XATA encourages you to keep progressing week-to-week based on the elevated levels your previous training achieved.
If you start to fall behind with a large deficit, the XATA will boost your Workout Goal to encourage you to reduce the deficit. If you are finding it too difficult to close your daily XSS deficit, your Improvement Rate may be set too high – consider lowing it. On the other hand, if you are finding you often have a large surplus and the XATA is giving you more time off than you’d like, your Improvement Rate may be set too low – try increasing it.
Ah, OK. I think I got it. All the talk of weeks got me thinking there something targeted at the end of each week in the program, or it was looking forward some number of days. But “week” in this context just refers to the last 7 days, and the pacer is just tracking improvement rate over that time.
I think the reason it recommended so much XSS for me is that I only had one activity (with high XSS) so far since starting the program and my 7 day window was really only 1 day.
I did try the continuous program briefly once before but didn’t like it for training because it allowed me to procrastinate too much without having a schedule. I don’t have any events or goals to train for currently and am just doing some fun virtual rides, so decided to give it another go.
Daily deficit/surplus value is in relation to the Noon position on the gauge.
I’m floating in Continuous mode at the moment with no goal or progression in mind. I’m currently “in the red” as I didn’t ride at all a week ago (head cold). Now that I’ve resumed training I’ll start to push the needle back up.
It takes a week+ of “recent activity” to compare to, so I’m not concerned about my current deficit.
I could, however, shorten that time by free riding with XMB and raising the Difficulty from 2-diamonds by doubling the interval duration. Or select from that recommended list of more difficult workouts.
Together they can work wonders.