Using Xert to Get Faster Than Ever

What Xert Tells Us About How to Train During the Off-Season

As many of you will be training during the off-season to try and reach new highs, it would be interesting to examine what the data has told us on how to train over the winter, after analyzing hundreds of thousands of activities.

In Xert, we have 3 systems that are affected by training: low intensity power, high intensity power and peak intensity power. Low associates with your Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is... (your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... essentially), High associates with your High Intensity EnergyAlso used as the acronym HIE, this is the amount of energy or work capacity an athlete has above Threshold... (the amount of energy you have above threshold) and Peak associates with your Peak PowerAs one of the three parameters that define an athlete's Fitness Signature, this is an athlete's highest possible power.  Sometimes... (your highest power output possible).  All together these define your Fitness Signature.  As one would imagine, each of these have some bearing on your ability to generate power and will have a varying influence depending on the type of the racing or activities you are training for.

There is also another important number that will play a big role in your training: Lower Threshold PowerAlso referred to as LTP, this represents a modeling artifact associated with the depletion of Endurance Energy. As endurance energy....  More below…

What the data has shown is that it takes longer to develop your Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is... than it does your High Intensity EnergyAlso used as the acronym HIE, this is the amount of energy or work capacity an athlete has above Threshold.... It also takes longer to develop than Peak PowerAs one of the three parameters that define an athlete's Fitness Signature, this is an athlete's highest possible power.  Sometimes.... In technical terms, the time constants for positive adaptation are longer with low intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... than they are with high intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... and peak intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases.... Conversely, the recovery needed for low intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... has less demands, in comparison to high and peak. In particular, high intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... accumulates quicker, dissipates quicker and recovery demand is greater. Recovery demands from low intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... are modest in comparison.

What does this mean? It means that to improve your Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is..., you need volume and it’s okay to load up on low intensity training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... without too much concern for recovery demands. The one caveat is to pay close attention to your Lower Threshold PowerAlso referred to as LTP, this represents a modeling artifact associated with the depletion of Endurance Energy. As endurance energy....  If you work above this value, you’ll be limited in your ability to add large amounts of strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases.... This is because it’s more difficult to add volume the more time you spend at intensities closer to Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is.... You’ll burn off your endurance energy (a concept we’ll be introducing into Xert in 2017 and is associated with carb/fat utilization) and it will become harder to generate the higher volumes possible.

Lower Threshold PowerAlso referred to as LTP, this represents a modeling artifact associated with the depletion of Endurance Energy. As endurance energy... marks the boundary of when the rate of use of endurance energy resources starts to increase dramatically.  As your endurance energy resources decline, Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is... will decline, making it even harder to stay focused on low intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases.... Whereas if you can train near, and preferably just below your Lower Threshold PowerAlso referred to as LTP, this represents a modeling artifact associated with the depletion of Endurance Energy. As endurance energy..., you can accumulate a lot of strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... without materially affecting endurance energy supplies. This also reduces the recovery demands.  Even when you start to add high intensity training and recovery demands increase, you can still accumulate low intensity training load during your recovery rides. It’s a matter of staying well below your lower threshold to avoid putting demands on your endurance energy system.

During the early off-season, it’s best to focusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is... on your Lower Threshold PowerAlso referred to as LTP, this represents a modeling artifact associated with the depletion of Endurance Energy. As endurance energy... initially. Spending a great deal of your training time at or just below this value is optimal. Looking at your highest total Training LoadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... during the previous season, one should be accumulating 50% of this value or more XSSThe Xert Strain Score quantifies how much Strain an athlete endures during an activity. By taking Strain, which is the... More of low intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... as a daily average.  This something to be striving for at a minimum.  If you can afford the time to have this number get closer to 60% or 70%, even better. Just recognize that this takes time. It’s also ok to add some intensity here but if it affects your ability to add volume, don’t do it. Wait.

By mid winter, you should commence your higher intensity training. You will have accumulated a solid base with your low intensity focusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is... up until this point. Reaching high-intensity targets you’ve been used to will be hard, if not impossible at first. Your High Intensity EnergyAlso used as the acronym HIE, this is the amount of energy or work capacity an athlete has above Threshold... has declined. Improvements to High Intensity EnergyAlso used as the acronym HIE, this is the amount of energy or work capacity an athlete has above Threshold..., however, are going to come faster than with Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is....  Increase your high intensity contribution in your workouts and start to move the FocusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is... of your workouts towards your target you have set. You should be aiming to do high intensity workouts that are at least 1.5x the current training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... in XSSThe Xert Strain Score quantifies how much Strain an athlete endures during an activity. By taking Strain, which is the... More and do them 2 to 3 times per week. So for example, if your training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... is 50 at that time, your XSSThe Xert Strain Score quantifies how much Strain an athlete endures during an activity. By taking Strain, which is the... More for the high intensity workouts should be at least 75 XSSThe Xert Strain Score quantifies how much Strain an athlete endures during an activity. By taking Strain, which is the... More. Maintain low intensity volume as high as you can to keep your low intensity training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... high. Note that you should push to the limit at least once a week to keep Xert up-to-date with 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....

The 80:20 polarization rule will work well here since the 80% maintains your low intensity training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... and the 20% adds high intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases..., lifting your high intensity training load and improving your High Intensity EnergyAlso used as the acronym HIE, this is the amount of energy or work capacity an athlete has above Threshold....  Note that If your low intensity training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... is low, high intensity workouts will also improve your Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is....  Low training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... can see improvements from added strain when MPA drops during your workouts.  However, a training diet of only high intensity will soon cause your Threshold PowerAlso used as an acronym TP in Xert and sometimes described using the more colloquial term FTP, Threshold Power is... to plateau given the reduced volume of low intensity strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... one can accumulate with high intensity training alone.

As the off-season moves to pre-season, continue to add training loads, lowering FocusThis is a generalized concept that is quantified as duration value and categorized as an Athlete Type. The value is... towards the duration you are aiming for. Depending on where your training loads are and how much your body is able to absorb in one workout, will dictate how much strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... you should be targeting per workout. Completing workouts with large amounts of overall strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... can increase your training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS... rapidly.  However, they are harder to recover from and if you’re tired, you will not be able to complete the workouts and your XSSThe Xert Strain Score quantifies how much Strain an athlete endures during an activity. By taking Strain, which is the... More numbers will suffer.  Thus training loads will not progress as they could. It’s important to train hard and also to rest just as hard. The rest will allow you to train harder the next time.

One thing we’re adding to our workouts is the ability to be specific on the amount of XSSThe Xert Strain Score quantifies how much Strain an athlete endures during an activity. By taking Strain, which is the... More that you’ll accumulate during the workout, independent of 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.... It’s important to target an amount of strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... that you can absorb and to use this to manage your recovery demands.  Unfortunately, impulse-response modeling doesn’t account for the patterns of over-training.  One may surmise that if the accumulated training loads are low, daily strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... loads are high and not enough time is given to recover, one can get into the pattern where one is always tired and that training when tired on a consistent basis may lead to over-training. We believe there is a pattern here that we will find. For the moment, just be wary that you can’t simply pile on the training loadAlso referred to as TL, and a component of the XPMC, this represents the exponentially-weighted moving average of activity XSS.... There must be a gradual increase commensurate with the adaptations that are being generated during recovery which will enable the ability to handle the increased loads.

In the new year, take advantage of our new Smart Intervals to be very precise on the strain you want to add to your training program. One of the cool new workout types you’ll see are called “HardnessThis is a new performance metric introduced in Xert that provides a way to measure an athlete's ability to endure discomfort.... Tests” (see above).  Use these tests to gauge how much strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases... you can handle in 1 hour. The greater the strainMeasured in joules, this quantifies how much work is performed close to MPA. As MPA drops with fatigue, strain increases..., the harder you are. .. and again, don’t forget to recover just as hard after you do them!!

Good luck in 2017.