The Xert Adaptive Training Advisor uses your chosen Improvement Rate to determine if you need to train or if 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, the XATA calculates how much below (a deficit) or above (a surplus) you are at this moment compared to your weekly Improvement Rate goal. This provides feedback on the amount of training needed to deliver the improvement you’re 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 can 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 high XSS workouts a week ago you may find more variability of your deficit / surplus numbers than expected. 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’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 the XATA is giving you more time off than you’d like, your Improvement Rate may be set too low.