Sufferlandrians using Xert to track fitness?

Training
44

There are two parts to the model. The first part is fixed and only has to be done once, the second requires adjustments because your fitness signature changes over time.

Fixed Part:

  1. Create as many intervals as there are in FF. Each interval is a no-repeat, no rest interval. The length of each interval is the same as in FF.
  2. For the two NM intervals I set the power to 100% Peak Power (PP)
  3. For the two AC intervals I set the power to the limit of reserve power - 0% Reserve MPA.
  4. I initialize all the warm-up, recovery, and cool-down intervals to their FF suggested values. They may be modified in the second part.
  5. I do not set anything for the MAP and FTP intervals. They are set in the second part.

Variable Part - Set the pacing depending on the current fitness signature. This has to be done before every FF, presumably the day before so you have the most up to date values.

  1. Adjust the power on the intervals before the first NM interval to ensure you have full MPA available for the interval.
  2. Adjust the power on the intervals before the second NM interval to ensure you have full MPA available.
  3. Adjust the power on the intervals before the MAP interval to ensure you have full MPA available.
  4. Adjust the power on the MAP interval so that at the end of the interval the output power matches the MPA available, essentially a breakthrough effort.
  5. Adjust the power on the intervals before the FTP interval to ensure you have full MPA available.
  6. Adjust the FTP interval so that at the end of the interval the output power matches the MPA available, essentially a breakthrough effort.
  7. Adjust the power on the intervals before the AC effort so that you have full MPA available.
  8. You then note the resulting power levels for each interval and use that as your guide for FF.
    You have to do the steps in the second part in order because the changes propagate through the model.

The only real variables are the MAP and FTP levels. I suppose you could lower one so that you could get higher values on the other. It would seem based on the coaches’ advice you would not do this.

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