Training Deficits and Surpluses

The Xert Adaptive Training Advisor (XATA) uses your chosen Improvement Rate, to determine whether you need to train or whether you can afford to take time off in order to meet your improvement rate goals.  By adding up the training you have done over the past week, XATA calculates how much below (a deficit) or above (a surplus) you are at this moment as compared to your improvement weekly goal.  This provides feedback on the amount of training need to perform to maintain the improvement you are looking for and the progression in your fitness.

The value is calculated based on your past week and doesn’t carry over, meaning that if you missed reaching your target the previous week, you don’t have to make up for it this week.  Similarly, if you went over the previous week, it doesn’t mean you need to stop training this week.   The amount of training you need to perform is calculated on the current week (exactly 1 week ago to the minute).

If you performed workouts with high XSS  a week ago, you may find more variability of your deficit / surplus numbers than expected.  This is normal as XATA encourages you to keep progressing forward, week-to-week based on the elevated levels your previous training achieved.

If you start to fall behind with a large deficit, XATA will boost your Workout Goal to encourage you to reduce the deficit.  If you’re finding it too difficult to reduce your deficit, your Improvement Rate may be set too high.  If you’re finding you often have a large surplus and XATA is giving you more time off than you wish to have, your Improvement Rate may be set too low.