This post is designed to instruct a new Xerter through how to use the Xert Adaptive Training Advisor in a few easy steps. When you first set up your account and imported your activity history, you provided all the information required for Xert to work its magic… now it’s time to use it. This beginner’s guide is intended to help you get started with the Xert Adaptive Training Advisor. Once you’ve mastered this, feel free to read through other blog posts to familiarize yourself with other tools, features, and more advanced concepts.

First, a quick background.

Every time you ride with your power meter, you produce data that tells Xert about your abilities as a cyclists. When this data is uploaded to Xert, we are able to build what we call your Fitness Signature. In its simplest form, this a picture of you as an athlete. Collectively, your fitness signature encompasses your strengths and weaknesses are. It includes your Threshold Power (also known as FTP), Peak Power (PP; the absolute max power you can produce), and High Intensity Energy (HIE; the amount of work you can do above your FTP), and Lower Threshold Power (LTP; loosely what power you can sustain for very long periods of time). How you use these energy levels, how often, how long, when, etc. all contribute, amongst other things, to the analysis that determines your training status, and allows Xert to recommend specific workouts tailored to you.

Xert helps answer the question “What should I do today?” Let’s break this down into a few easy steps:

Log into Xert Online and Navigate to the ‘Training’ tab

  • From there, look at the Xert Adaptive Training Advisor (XATA), including the Training Pacer & training recommendations. The training pacer tells you how far ahead or behind you are from your selected Improvement Rate. To the left of the training pacer, you will find your training recommendations for the day:

Using that information, Xert will recommend Workouts, Favourited Activities, and Xert Sessions, with the most optimal trainings at the top of the list. You will find these training recommendations on the right-hand side of the screen. Click the ‘Play Now’ button to perform the workout in the next 30 minutes, or click ‘Schedule’ to the workout for later:

Go for a ride!

You can either perform one of the recommended workouts or sessions using your indoor trainer, or simply go for a ride!

    • If you prefer some structured training, you can select of the recommended workouts using Xert EBC for iOS, Android, or the Xert Workout Player for Garmin. Xert’s workout players allow you to take advantage of Xert’s SMART intervals which adapt in real-time.
    • If you would rather just go for a ride (solo or group), go for it. Accumulate the XSS required and then head back home. If you ride shorter or longer, Xert will adjust tomorrow’s workout – you may even earn a day off if you accumulate enough of an XSS surplus!

Upload your ride to Xert!

Xert will analyze the data and when you are ready to ride the next day, log in 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:

  1. ‘Favorite’ rides to build up a database of rides you do often – Xert will consider those activities when recommending training! Go to the Activities Dashboard and click the star next to an activity to Favorite it.
  2. Go to the Fitness Planner and you can drag and drop workouts or favorited activities into the calendar to help plan your training week. You can also view at your XPMC (Xert Performance Management Chart) on the Progression tab to see how your planned activities are impacting your freshness.
  3. 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.

If you have HR data for a ride without power data, consider using Xert’s Heart Rate Derived Metrics (HRDM) to estimate the Focus, XSS, etc. of your activity. Click here to learn more about HRDM.

As you grow more comfortable with the system you can start to do other things like viewing your Maximum Power Available (MPA) in real time as you ride or race, analyze your data to learn more about yourself as an athlete, and build up your understanding of physiology and how the body adapts to certain training stimuli.

Happy Xerting!

P.S. For more posts for new users click the ‘Beginner’ tag below.