This post walks a new user of Xert through how to use the Xert Adaptive Training Advisor in a few easy steps.
When you first set up your account and imported your power data history, your provided all the information required for Xert to work its magic. Now it’s time to use it. This quick guide is intended to help you get started with the Xert Adaptive Training Advisor. Once you’ve mastered this level feel free to read through other blog posts to familiarize yourself with more features, concepts and tools.
First, a quick backgrounder…
Every time you ride with your power meter you produce data that tells Xert about your abilities. As this data accumulates Xert is able to build what we call your Fitness Signature. In its simplest form, this a picture of you as an athlete. Over the long view it knows what your strengths and weaknesses are, and nearer in it knows your FTP (Functional Threshold Power, loosely the maximum power you can sustain for one hour), LTP (Lower Threshold Power, loosely what power you can sustain for very long periods of time because you’re sourcing your energy primarily from fats rather than carbohydrates), PP (Peak Power, pretty self explanatory, but it’s the absolute maximum power you can produce), and HIE (the amount of work you can do above your FTP). How you use these energy levels, how often, how long, when, etc. all contribute, amongst other things, to the analysis that determines your current form & fatigue, and produces specific workouts tailored to you.
Now the fun stuff: answering the question “What should I do today”…
Let’s break this down into a few easy steps:
- Login to your Xert My Fitness page every day and do two things:
- Look at the Xert Training Pacer.
This tells you how far ahead or behind plan you are, and if you need to train or not.
- Look at the Adaptive Training Advisor.
We suggest you click right away on “Today’s Advice”. Based on your recent training load, Improvement Rate, Goal Date, and Athlete Type it will select four of the most appropriate workouts for you from the Xert workout library, rides you have favourited, or workouts in any of the Coaches Workout Libraries you belong to. Click one of these to cue it up for tomorrow and it will sync to your Garmin, Android, or iOS device.
- Look at the Xert Training Pacer.
- Go for a ride! You can either:
- Do the prescribed workouts on your indoor trainer (workouts beginning with “Smart” mean they will they will use Xert’s Smart Interval technology) or on the road using one of the Xert Players for iOS, Android, or Garmin.
- If you’d rather just go for a ride, go for it. Accumulate the XSS point required and then head back home. If you keep riding Xert will continue to accumulate the XSS points and when you upload your activity Xert will adjust tomorrow’s workout (you may even earn a day off!).
- Upload your data to Xert through Strava or Garmin. Xert will analyze the data and when you’re ready to ride the next day, login and Xert will tell you precisely what you need to do next.
It’s that simple! If you’d like to take it a few steps further here are a few other things you can do:
- ‘Favourite’ rides to build up a database of rides you do often (see #2 below for why this is worth doing). Go to ‘My Activities/Dashboard’ and click on the star.
- Go to the Planner tab from My Fitness to drag and drop workouts into the calendar to plan your week. Look at your XPMC (Xert Performance Management Chart) on the Progression tab to see how these are impacting your freshness.
- If you did a workout without your power meter, you can click on the date in the calendar in the Planner tab to manually update a workout. This FAQ will walk you through it. Note that the information you add won’t update your fitness signature but it will give you credit for the work when calculating your freshness for training and how far ahead or behind you are in your training.
As you grow more comfortable with the system you can start to do other things like use one of the apps to see your Maximum Power Available (MPA) as you ride or race, analyze your data to see learn more about you as an athlete, and build up your understanding of physiology and how the body adapts to certain stresses.
P.S. For more posts for new users click the tag ‘Beginner’ below.