Why so many High Intensity Workouts with Forecast AI

Hi all,

why do I get so many High Intensity Workouts with Forecast AI? I counted 13 in 4 Weeks, that’s more then 3 per week. Aren’t those a bit too many? Or is this okay because of the lower training load of interval types?

Could it be due to the “Auto-adjust using Training Load”?

Hi @Tauber, Could you possibly include your program’s Focus & Specificity? Those are both relevant for the types of training being recommended. For example, the training for a Puncheur will look different from the training for a Climber or Sprint Time-Trialist.

Secondly, Xert will always scale the amount of high/peak XSS in your program to your unique training load(s). Users that are already doing high-intensity more often - whether that’s in workouts or unstructured outdoor/virtual riding - will be recommended more high-intensity since their body is already used to a high amount of intensity. On the other hand, users with relatively untrained high/peak training loads likely won’t see as much high intensity recommended.

I should also mention that, the name ‘high-intensity’ is given to any forecasted activity that has High or Peak XSS, even if it’s a small amount (like a ‘Polar Climber’ or ‘Mixed Endurance’ specificity/focus). It’s not as if every forecasted session that says high-intensity will have you doing all-out Ronnestad intervals. You can preview what a forecasted session might look like by hovering on a forecasted activity & clicking the ‘Choose Training’ option - from there you can glance at the top training recommendations for the day.

Not likely - that will only impact the amount of high-XSS packed into the high-intensity sessions. In your case, enabling the ‘auto-adjust’ has decreased the high XSS recommended in your program. We generally recommend leaving on the default setting of ‘100’ to provide workouts that are time-efficient & achievable!


Sometimes in order to better fit your schedule, high intensity workouts are split between days (in effect). This creates a reduction in polarization and greater frequency of high intensity workouts but with each one having less high and peak XSS required for progressive overload towards the goal. 80/20 polarization can often create very challenging workouts to complete within the timeframe available (especially for those with limited time) so to accommodate XFAI will allocate less high/peak XSS and schedule them more frequently. The key is that your status should be blue or green before each of these ideally.

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