Weight training

Support
1

How does xert take into account weight training? I put in a very difficult leg day on mondays followed by a short spin to shake out the legs. That doesn’t get factored into my weekly training stress however its is probably harder than most peoples interval workouts. How do I get the program to take this into account?

1 Like
2

I guess you have to calculate the XSS score yourself and then put it into the workout. However, we don’t really know how it is calculated do we?

3

No…its not clear… for instance my workout consisted of a few warm up leg extensions followed by 6 sets of squats 225lb x 10 reps (2 sets) 315lb x 8 reps (2 sets) 385lb x 6 reps (2 sets) then leg press 1000lb x 15 reps for 4 sets. Then stiff legged deadlifts for 3 sets of 10 reps with 160 lbs. and 2 sets of pistol squats as a finisher. How in the heck do I figure a XSS for that :slight_smile:

4

Well, these numbers are all pointless anyway as the relative effort is interesting. You would at least need to measure your heart-rate to get some kind of measurement.

5

Hi Brett,

We dont generally recommend putting XSS for non-cycling activities, since XSS is meant to capture strain that will directly improve your riding. It’s very possible that strength training does help, but we don’t know how much weight/reps of which exercises correspond to how much XSS, and at what approximate intensity (Focus/Specificity). We recommend using the freshness feedback to capture changes in freshness following non-cycling activities. Hope this helps!

6

Ok. The freshness aspect is mainly what I’m looking to adjust. Strength training 100% helps in cycling and at my age, maintaining muscle mass and strength is essential. How do I make changes to freshness feedback?

7

Hi Brett,

Check out these articles from our support page: http://baronbiosys.com/glossary/freshness-feedback/ and http://baronbiosys.com/freshness-feedback/

1 Like
8

thanks!

9

Strength training 100% helps in cycling and at my age, maintaining muscle mass and strength is essential.
Yes, this is true and I agreed with that.

1 Like
10

Muscles AND bones.

1 Like