The World’s Most Advanced Cycling Computer – Xert Mobile

Review

In our earlier blogs, we explored a brand new way of looking at power data.  The concept of a fitness signature was introduced, which is a set of three fitness values that apply to individuals and the activities they perform.  We also introduced Maximal Power Available (MPA)  Analysis which is a way to examine power data to extract meaningful information about the fitness of an athlete.  MPA is based on your fitness signature.  We then described various applications of MPA from workout design, measuring work and measuring other key derived measures from activities such as strain, focus and specificity used in tracking overall training.

MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More Analysis a round-trip process.  What this means is simply that:

  • your fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used... determines your maximal power availableAlso referred to as MPA™, Maximum Power Available or Max Power Available, it is a measure of the maximal power...
  • performing maximal efforts, determines your fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used...

As a closed-loop process, i.e. one with feedback, the determination of a valid fitness signature comes from your maximal efforts.  With a valid fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used..., we can then predict your MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More at any time during exercise.

In addition to determining MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More, time-to-exhaustion for any given power can be determined.   Similarly, using MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More we can determine maximal duration of any steady-state effort.  This is because MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More and your fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used... determine your power-duration capabilities at any given point in time.

Thus, MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More provides a convenient way to establish the limits of athletic performance for any duration, at any intensity, at any time.

Since MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More recovers when power drops below  Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is... (TPSee Threshold Power....), we can also determine time-to-recovery.  Time-to-recovery can similarly be based on complete recovery, or recovery back to a particular MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More.   Recovery back to a particular MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More is a very powerful technique in the definition of workouts.  The recovery timing can also factor in the intensity at which the recovery occurs.

Using MPA as fatigue targets and recovery targets using varying intensities is a key part of advanced workout design.

Taking MPA on the Road

Xert Mobile is a smart phone app that displays real-time, in-process information during your activity.   Xert Mobile acts as an advanced cycling/activity recording computer for power, torque, cadence, speed, distance, heart rate, GPS and altitude data.

Xert Mobile also determines a number of derived metric calculations in real-time.  The following list of metrics can be displayed on your Xert Mobile display:

Metric Description Unit
Time-to-Exhaustion (TTESee Time to Exhaustion....) The duration you have left at a given power before reaching a point-of-failure. Default is 900W. mm:ss
Time-to-Recovery (TTRSee Time to Recovery....) The time it will take for complete recovery based on the set wattage. Default is 0W. mm:ss
Mean Maximal PowerAlso referred to as the acronym MMP, this represents that highest average power for a given period.  It is used... (MMPSee Mean Maximal Power....) The highest steady-state power that can be sustained for a give duration. Default is 30s. Watts
Total Work The current total amount of work consumed in the activity. kiloJoules
Total Calories The current calorie count. kilo Calories
Total Carbohydrates The current total amount of carbohydrates consumed in the activity. kiloJoules or grams
Total Fat The current total amount of fat consumed in the activity kiloJoules or grams
Total Low Intensity Work The current total amount of low intensity work consumed in the activity. Joules
Total High Intensity Work The current total amount of high intensity work consumed in the activity. Joules
Total Peak Intensity Work The current total amount of peak intensity work consumed in the activity. Joules
Fat Oxidation Rate The power contribution from fat oxidation. Watts
Carbohydrate Oxidation Rate  The power contribution from carb oxidation. Watts
Total StrainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... The current total amount of strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... accumulated. Watts
FocusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is... Duration The focusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is... of the activity based on work totals. mm:ss
StrainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... Rate The current rate of strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... based on power and MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More. Watts
Derived Power Power calculated from heart-rate, cadence and heat retention. Watts
Core Temperature Estimated body core temperature based on heat retained. degrees C
Sweat Rate The current sweat rate based on core temperature. litres/hour
Total Sweat Loss The amount of water/fluids lost during the activity from sweat. millilitres

The  Xert-o-Meter

Xert-o-meter

The Xert-o-meter is your main power gauge that displays all pertinent information about your current power output and fatigueFatigue represents a reduction in an athlete's ability to produce power.  It either manifests as a reduction in Maximal Power... status.  The sample screen shown on the left, has the power output at 352W.  This power is colour-coded:

Green: Below lower threshold powerAlso referred to as LTP, this represents a modeling artifact associated with the depletion of Endurance Energy. As endurance energy...

Teal: Below threshold powerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is...

Grey: Above threshold powerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is...

Yellow: 180 seconds or less to reach exhaustion

Red: 30 seconds or less to reach exhaustion

Gold: Above MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More. Breakthrough region.

The Xert-o-meter also shows workout targets for convenience as well as the remaining interval duration when workouts are being played.  A medal – award – will also appear when you have achieved a fitness breakthroughA fitness breakthrough is achieved when your power reaches or surpasses MPA for longer than 5 seconds during an activity.... More.

Below the Xert-o-meter, you have all your selected metrics.  Taping a metric, reveals additional configuration options when applicable.  Tap-and-hold a metric, reveals a selection screen enabling you to choose which metric to display on the screen.

Selecting Workouts

WorkoutsXert’s Workout Player provides unique and highly-individualized workout selection and execution characteristics.  When selecting a workout,  Xert Mobile obtains all standard workouts, as well as any custom workouts you may have created, downloads them, runs MPAMPA stands for Maximum Power Available. It is a measure of the maximum power an athlete can generate at a given moment... More calculations against all of them using your current fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used....  It also determines the workout dynamic duration, focusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is... athlete typeThese are categories that associate with a given Focus Duration point on the power-duration relationship and may or may not... and strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... for each workout based on your current fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used....  Using your finger, you can scroll through the library to choose from the available workouts.  If you are looking to have a specific focusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is..., tapping on the corresponding athlete typeThese are categories that associate with a given Focus Duration point on the power-duration relationship and may or may not... tab will show all the workouts that have been dynamically calculated to be in the athlete typeThese are categories that associate with a given Focus Duration point on the power-duration relationship and may or may not... category based on your current fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used....

For example, on the left we have a workout listing where we have several workouts.  If my focus was on becoming a Breakaway Specialist, I could consider the Threshold Intervals – Breakaways workout.  One can see that based upon my current fitness signature, the strain rating is 348kJ which categorized as Difficult.  If my motivation was high, I could consider this difficult workout, noting that it generates a considerable strain in only 48:55.  However if my motivation was low on a given day, I may opt to select a workout with less difficulty.

 

Playing Workouts

Workout PlayerXert Mobile enables you to perform the unique, MPA-based workouts that can be defined with Xert’s Workout Designer.  MPA-based workouts are different than regular workouts in that they target specific fatigueFatigue represents a reduction in an athlete's ability to produce power.  It either manifests as a reduction in Maximal Power... and recovery, rather than using simple durations at fixed power.  For example, during execution of a workout, when an interval is based on a target MPAAlso referred to as TMPA, this is used in the definition of intervals in the Xert Workout Designer and represents..., the duration of the interval is recalculated every second based on the target power.  If you hold the target power, the duration of the interval counts down every second just as a normal timer would.  If your power is above the target, the timer speeds up.  If your power is below the target power, the timer slows down.  If you stop or go below your threshold, the timer reverses and increases time.  Xert’s workouts ensure you that you are reach your fatigueFatigue represents a reduction in an athlete's ability to produce power.  It either manifests as a reduction in Maximal Power... and recovery targets before the interval is complete.  In cases where your motivation is not there for the difficulty of the workout, you can simply skip the interval and keep going.

Conveniently, Xert Mobile will beep when your target is reached.  This makes execution of workouts something that can be done outdoors our when playing online cycling games like Zwift.  By ramping up intensity until the beep sounds and then resting until the next beep, Xert Mobile’s workouts can be performed in unstructured settings while still enabling you to meet your workout goals.

 

The Activity Summary

SummaryAt the end of each activity, Xert Mobile summarizes all the collected information about the activity.  The summary information was determined based on the specific work and power output of the activity using your current fitness signatureIt is represented by three values: Threshold Power (TP),  High Intensity Energy (HIE) and Peak Power (PP). The three fitness values are used....  In other words, it is a highly-individualized determination of the focusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is..., strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases..., fat/carb consumption, etc. for the current activity based on your fitness.

2016-11-16T16:36:15+00:00 mobile, MPA|