Setting up Xert + Zwift Integration – New Users

Set up your Zwift account by clicking the Connect link:

From here you’ll be prompted to sign into your Zwift account:

Step 2 – Sign in with your Zwift credentials

By default, Xert will automatically set your training program to Continuous and your daily workouts will be sent automatically to Zwift.To connect Zwift to your Xert account, first head to Sync > Zwift and click the ‘Connect to Zwift‘ button:

Step 1 – Head to Sync > Zwift

From there, you’ll be prompted to sign into your Zwift account:

 

Step 2 – Sign in with your Zwift credentials

Follow the prompts to link your accounts and grant the necessary permissions for data syncing. This allows Xert to automatically send scheduled trainings to Zwift and receive completed activities back from Zwift.

 

Step 3 – Chose to enable workout & activity syncing

 

Sending a Workout-of-the-Day to Zwift

You can have Xert automatically choose a workout-of-the-day (WOTD) for you.  Based on the training that your training program recommends, Xert will schedule a workout that meets these requirements everyday.  If you also have “Send Scheduled Workouts” enabled on your Zwift connection page, a workout will always be ready for you when you are in the game.  This is enabled by default for all new users but existing users can enable the “Automatically schedule a recommended workout of the day” option under Calendar Settings.  This can be accessed by clicking the gear icon in the top right corner of the fitness planner:

However, if you wish to do a different workout than you originally scheduled – no problem! You can re-schedule a new workout or use the ‘Send Workout‘ option on the workout you would like to do and select Zwift. Your workout will sync instantly to the For You section of Zwift, no restart needed!

You then find your scheduled workout waiting for you in the ‘For You’ section of Zwift:

Your scheduled workouts from Xert will appear at the top of the ‘For You’ section.

When you preview the workout, you should also notice that Xert automatically sets the FTP for the workout using your fitness signature in Xert. No need to worry about keeping them aligned manually!

Multiple Workouts

In addition to sending your Workout of the Day (WOTD) to Zwift, Xert will also push 4 additional workouts to your custom Xert workout folder. This gives you more options in case you prefer a different workout than the WOTD for the day. These workouts are updated daily, ensuring that you always have fresh, relevant training choices to match your fitness level and goals!

To find these additional workouts in Zwift, navigate to the Workouts tab and select the Xert folder:

Inside the folder, you will find several additional workouts that have been pushed there. All these workouts are suitable for your current fitness state:

You can choose any of these workouts to execute within Zwift, or stick with the WOTD if it aligns with your needs for the day. This flexibility allows you to tailor your training to how you feel each day, ensuring a more enjoyable and effective training experience.

Syncing Zwift Activities to Xert

After completing a ride in Zwift, your activity will be automatically synced to Xert! If you have enabled Xert > Strava sync, you will also get a neat training summary & Forecast AI training report as seen below, if you are using an XFAI training plan!

 

Click here for help on getting Strava training reports set up!

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FAQs

Common Questions and Troubleshooting:

Q: What if my scheduled workout from Xert isn’t displayed in Zwift?

A: If enabled, your scheduled workouts should be sent automatically to Zwift and waiting in the ‘For You’ section of Zwift. If the workout is not there, you can try using the ‘Send Workout > Zwift‘ option and restarting Zwift.

Q: What should I do if my Zwift activity doesn’t sync to Xert?

A: Check your internet connection and ensure both accounts are properly linked. If you have your Zwift also connected to Strava, you may be able to sync the activity from Strava into Xert. If necessary, you can download .fit files from Zwift & manually upload to Xert.

Q: Are the Xert Smart workouts dynamic?

A: Workouts with intervals and have Xert’s Smart capability – dynamic duration or power – are not dynamic in the Zwift game.  They are all fixed duration and power intervals.  If you wish to take advantage of the Smart workouts, check out the Ultimate Guide to Using Xert with Zwift guide for help.

Q: What happens with Xert’s Mixed Mode workouts?

A: Workouts with intervals to be performed in SLOPE mode will be exported to Zwift as Free Ride intervals, so ERG mode will be disabled & there won’t be an interval target provided. You should use your gearing and cadence to control your efforts! For the best experience, we recommend using the Xert EBC app for Mixed Mode workouts.

Q: Can I customize my workouts in Xert before sending them to Zwift?

A: Of course, you can always choose to make a copy of a workout and edit it to your liking before sending it to Zwift! To do this, open the workout in the designer and Copy the workout to your personal folder. From there, you can customize it as you see fit!

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Conclusion

We’re excited for you to explore these new integration features that Xert and Zwift offer together. This enhancement not only simplifies your training regimen but also allows you to maximize your potential by using Xert’s adaptive training methodologies in an engaging environment.

Log in to your Xert account today, connect with Zwift, and start taking advantage of these new features!

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Additional Resources

For further assistance, visit our Support Page for detailed guides and FAQs.

Share your experiences with the integration in our Xert community forum. We’d love to hear how it’s enhancing your training!

 

Setup Instructions

1. Install the Data Field

• Xert Magic Buckets (XMB):  Download from Garmin Connect IQ

Use the Garmin Connect IQ app (mobile) or Garmin Express (desktop) to install the data field to your Garmin watch.

2. Add to an Activity Profile

• On your Garmin watch, go to Settings > Activities & Apps & choose an activity profile (e.g., Run, Bike).
• Select Data Screens > Add New (or modify an existing screen). Use a single data field.
• Choose Field Type: Connect IQ > Select Xert Magic Buckets. Save and exit.

You can add this data field to any cycling or running profile on compatible watches. XMB now supports running power, giving runners structured guidance based on Xert’s Low, High, and Peak strain targets.

3. Register the Data Field

To activate the data field:

1. Record a short activity using the profile with XMB installed.
2. Save the activity and ensure it syncs to Xert via Garmin Connect.
3. Once synced, you’ll see a confirmation in Xert Online that your device is registered.

If the file syncs through Strava, registration will fail. Upload the .FIT file manually at XertOnline.com if needed. Reach out to our support team if you need assistance with registering the data field.

How to Use XMB on Your Watch

XMB shows you how you’re progressing toward your Low, High, and Peak XSS targets for the day, based on your current plan from Forecast AI or XATA. It’s perfect for loosely structured training days, runs, or rides where you want to hit your distribution goals without doing a full workout.

UI Overview:

• Pop-up message at ride start confirms your signature & training targets are synced.
• Status Dot: Located above the interval state & indicates the fetch of your fitness signature & training targets from Xert.
  • Upon successful fetch of your signature & training targets
  • Expired targets or settings changed. Press stop/start to re-fetch targets.
  • Phone disconnected to device or Garmin Connect mobile app isn’t running.
• Ride States: as you progress through your ride, you will see different states
  • Warmup
  • Ready
  • Interval
  • Recovery
  • Easy
  • Cooldown
• XSS Buckets: along the outer edges of the watch face, there are three colour-coded bars. Each bar fills up as you accumulate strain (XSS) on that energy system.
  • Low
  • High
  • Peak
• Breakthrough Alert: when you’re getting close to a breakthrough, XMB will give you a notification!
• Challenge Level indicator: specifies your current challenge level. Moves counter-clockwise as challenge level increases during intervals & moves clockwise as challenge level decreases during recovery intervals. Reach Challenge Level 10 for a Breakthrough!
• Current Power & Target Power: the power reading in the center of the watch face indicates your current power output. The target power for your current interval state is shown directly beneath.
• Interval Timer: Below your current & target power, the interval timer will be displayed.
  • For Warmup, Ready, Recovery, Endurance, & Cooldown states the timer will count down.
  • For Intervals, the timer will count up as you hold the effort.
  • Before you start your activity, the data field will display an estimated duration of the training based on your Low, High, & Peak XSS targets.

Running Power Support:

XMB also supports running activities with power. If you use Garmin’s native Running Power, XMB will track your strain across energy systems – giving runners access to the same tool that cyclists have enjoyed.

Note: Stryd running power meters aren’t currently supported for XMB, but it is something we are looking into.

Tips for Use on Garmin Watches

• Use STOP > START mid-activity to refresh your training targets from Xert. Helpful if you started with stale targets or if you wish to change your training targets from the Xert web app mid-ride.
• You can customize data field preferences (e.g., power smoothing) using Garmin Connect IQ mobile or Garmin Express desktop.
• Both fields support indoor and outdoor use – great for outdoors or indoors on treadmills and trainers.
• Using Forecast AI? XMB will automatically fetch today’s targets, even if you didn’t schedule a workout.

Device Compatibility

These data fields are supported on most Garmin watches that feature power meter support and include Connect IQ version 3.0+. This includes:

• Forerunner 255/265/570/745/955/965/970
• Fenix 5 Plus, 6, 7, and Epix series
• Enduro 2/3, Tactix, Instinct, & MARQ series
• Descent/D2 series
• Venu X1, and many more

Check full compatibility on the Connect IQ Store before installing.

Troubleshooting

If the data field is not fetching your targets:

• Ensure Bluetooth is enabled and your phone has internet access (WiFi or Mobile Data).
• Check that Garmin Connect is open on your phone in the background.
• Reinstall the data field and re-register if needed.
• Manually upload the .FIT file to XertOnline.com if Garmin fails to sync.

Need more help? Reach out to support@xertonline.com or visit the Xert Forum.

Loes Adegeest Wins the 2022 UCI eSports Women’s World Championships

On February 26th, 2022, athletes from around the world competed in the UCI eSports World Championships.  It was the second edition of the event and in the women’s race, former World Champion and professional rider Ashleigh Moolman Pasio (who also just finished 3rd place in this year’s Strade Bianche) was the overwhelming favourite.  This year’s race was two and a half laps of the NYC Knickerbocker circuit with the finish line atop the NYC KOM.  The circuit is relative flat aside from the NYC KOM climb giving the entire race nearly 1000m of elevation gain over the 57km.  It’s a tough finish with a middle 500m section at 10.6% for 400m and then 100m at 15.7%.  The final 500m of the race features a flat 300m followed by 100m climb at 10.8% and a flat 100m to the finish.

Courtesy Zwift Insider

Loes Adegeest is an accomplished speed skater, having started racing as a teenager and races for the Dutch National Team.  Speed skaters make great cyclists and vice versa and Loes is no different.  She had always enjoyed cycling and quickly saw success on the Zwift racing scene.  She joined the Aeonian Zwift cycling team and she has been a consistent and strong performer, racing in the Zwift Racing League’s Premier Division.  She qualified for the UCI World Championship Women’s event in December 2021.

Over the 11 weeks leading into the event, she trained, strategized, focused and prepared herself for the final race on February 26th.  On that day, she raced a perfect race and crossed the line to become the 2022 UCI eSports World Champion.  Many saw this as an upset. But one look at her Xert breakthroughs and training leading up to the race, it wasn’t.  She was destined to win.

The Race

The race was a tough race from the beginning with two hard efforts up the NYC KOM that wittled down the field.  To see the story of the race, we can look at her power and elevation data and as well as her Maximum Power Available (MPA).  MPA is Xert’s unique metric the depicts how much power an athlete has any given moment in a race.  It is the purple line on the chart above and is an indicator of fatigue. The value goes further than just showing fatigue as it also depicts how this fatigue is affecting an athlete’s ability to produce power – their maximum power.  When an athlete’s power reaches their MPA value, it’s a maximal effort and often results in a breakthrough in Xert.

As you can see, Loes’ MPA sees some relatively minor dips during the first two climbs.  Her power data is mostly blue (low intensity) with only short yellow and red efforts during the NYC KOM climbs on each lap. She had conserved energy very effectively, never being pushed or tested at any point in the race.  On the final lap, a few women remained, including defending champion, Ashleigh Moolman-Pasio.  Team USA launched attack after attack with Katheryn Curi making a strong move leading into the final NYC KOM climb.  She was caught passed by “AMP” and three women managed to bridge and hang on: Cecilia Hansen, Zoe Langham and Loes Adegeest.  Loes had been preparing for this moment and knew exactly what to do.  She took a moment on the flat second section before the final pitch to the finish to gather just a bit of needed energy and at the base of the climb she deployed her feather power-up and launched an all-out maximal effort with everything she had for 20s.  The power-up and effort were perfectly timed, something she had practiced over and over with breakthrough after breakthrough efforts in her training.  With her fitness at a level it had never been before, everything had come together at the moment:  the perfect strategy, perfect execution, perfect planning and perfect training.  Loes wins the race.

Examining the Winning Effort

Looking the final winning effort, Loes gets the hallmark power and MPA representation of a win – a breakthrough-on-the-line.   This happens when an athlete reaches and sustains a breakthrough effort as they cross the finish line.  It’s the definition of a perfect ending to a race.

The system evaluated her signature on this day to be 853W, 19.3kJ and 309W for her Peak Power, High Intensity Energy and Threshold Power, respectively.  These three numbers are called a fitness signature in Xert.  Her Threshold Power was 309W and at just 57kg is an impressive 5.4W/kg.  This saw an increase from her previous high of 302W just 5 days earlier.  But it wasn’t just her Threshold Power that made this win happen.  It was her High Intensity Energy too.  It’s as important as Threshold Power, if not more, to achieve this race-winning, all-out effort.

Is it all about FTP?

It was just recently that her High Intensity Energy was as low as 15.3kJ, in fact.  This was at the end of a phase where she had focused on raising her Threshold Power (more on this below).  What if she had continued to focus on her Threshold Power and not on her High Intensity Energy?  What would it have taken to achieve the same result?  To find out, we use the Advanced capabilities of Xert to examine how another athlete’s signature fits the same power data:

Here we have an athlete with a High Intensity Energy of 15kJ.  In order to perform the same effort Loes performed that day, this athlete would need to have a Threshold Power of 327W! (5.7W/kg!)  For female cyclists, this would be reserved for a very, very few at the top of their game.  Had Loes been focused on her Threshold Power, reaching 327W would have been highly improbable, perhaps even impossible.

Others may have examined race details and thought that focusing on sprint power would be a good way to prepare. The final effort is only 20s so could be for sprinters?  What if her Peak Power had risen to 1000W?

Doesn’t seem like it would have helped much at all.  Threshold Power would still need to be in rarified territory (324W).  That final 20s effort isn’t performed in a relatively rested state hence Peak Power doesn’t have a lot of influence on the athlete’s ability to push this power under this much fatigue.  Pure sprinters really don’t have a chance here.

Focus Focus Focus

Loes had intentionally chosen Puncheur (4 minute W/kg Focus Athlete Type) in Xert to help guide her toward the right training in preparation for the event.  She had done the NYC KOM climb many times before and knew that it was a 4 minute effort.  She also knew that it wasn’t a paced as a 4 minute constant power effort.  There was a short flat in the middle where there was some recovery.  Her 1 minute power was also important.  Indeed, the final sprint saw her reach a breakthrough at 500W, far above her 4 minute power.  If we examine the power curve for the race, we get some indication of this.  Rarely do power curves reveal this unfortunately, since efforts paced from fresh to failure do not occur often in racing power data.  However in this case, there are some interesting things to observe:

Preparing to Win

Loes had been using Xert for just over 6 months and decided to use the platform in preparation for the world championships.  Having examined the route, she recognized from the beginning that this was going to be a puncheur’s race.  She set her Athlete Type to Puncheur and Target Event Date to Feb 26th and monitored her training.  Most of her training would be by choosing both indoor Zwift rides and outdoor riding that are in-line with the advice being offered by Xert’s Adaptive Training Advisor.  She also knew that she’s need to be creative. Having been selected in December, it’d didn’t give her much time to perform a thorough Base-Build-Peak Training Program.  She had less than 80 days to prepare and also had to fit in a Training Camp with her team in early February:

She had been doing a lot of Zwift training and racing prior to the start her program and had a well developed High Intensity Energy but had to switch to building some base.  But she also had to be mindful of the intensities needed to win and practicing her race winning efforts throughout her training.  In the 10 weeks of her focused training, starting in mid December and ending on race day, she had 18 breakthroughs – nearly 2 a week – many of them similar in intensity and duration like she’d have to perform on race day.  Even with all those breakthroughs, she held steady on building her Low Intensity Training Load over that period, increasing it from 55 to 76:

This phase saw her doing more lower intensity training than before, including more outdoor longer rides:

In that process she had to let her High Intensity Training Load slide in order to keep the right focus on your Low Intensity Training Load / Threshold Power to get it as high as possible.  She also knew she was going to get a huge dose of High Intensity training during her Training Camp and was going to use that as her Peak phase to get her back on Focus and top up her High Intensity Energy to where it started:

The training camp ended up being a great opportunity to overreach.  She loaded up on both Low Intensity Training Load with some very long rides:

.. but also worked hard to get her High Intensity system ready by practicing race winning efforts for breakthroughs during training camp:

Following the training camp, all that remained was to trust the taper to allow her systems to rebound from the time in deep yellow and red form (this is Xert’s Training Status) and bring it back to blue for the race.  To ensure everything was ready, she tossed a few breakthrough efforts during taper week, mimicking the race event:

Even just a few days before the race to confirm she was ready, she pushed for a breakthrough, seeing her signature reach a level it had never reached before:

Then on race day, she went in with the confidence that she had fully prepared herself, she had practiced the race winning move over and over for breakthroughs and that she knew she had an opportunity to win the race.  And she did.

On Xert EBC (Android and iOS), you’ll find trainer mode in the bottom left-hand corner of the screen. To toggle between trainer modes, simply tap the Trainer Mode. In the Xert Workout Player for ConnectIQ, you can switch modes by bringing up the trainer menu (tap the menu button on bottom right for Edge 820/1000 series devices, or press the ‘back’ button on bottom right for Edge 520 series devices). From there, you can select the trainer mode that you’d like to use.

Xert EBC Trainer Modes (Android/iOS)

• AUTO – This is the default setting, and is the mode you will be using most often while using Xert EBC on Android and iOS. AUTO mode simply means that the trainer automatically switches between ERG mode and SLOPE mode.
  • This mode is designed to support Xert’s MIXEDMODE workouts, where the resistance for some intervals are controlled automatically (like ERG mode) and other intervals will be completed in SLOPE mode (you’ll need to use gears and cadence to hit the power targets).
  • Any intervals that are performed in SLOPE mode during your workout will have a ‘SLOPE x.x%’ indicated in the Xert EBC app & on the session player!
• SLOPE – This trainer setting allows your trainer to hold a virtual slope. When you switch to SLOPE mode, you will need to use your bike’s gearing and your cadence to meet the interval targets.
  • You can adjust the simulated slope percentage by tapping the UP/DOWN arrows on iOS and Android. Each tap adjusts the simulated slope up/down 0.5%
  • Generally, you’ll find that a “false flat” slope of approximately 1.5 – 2.5% will provide the best results, but feel free to experiment on your own and determine what works best for you.
  • When moving from very low powers (< 150W) to very high powers (>300W), you’ll notice a bit of a lag as your trainer spins up and gains inertia. Once at speed, you may notice a slight drop in power, so you may need to shift up another gear or increase your cadence.
• ERG – This trainer setting holds your smart trainer at a fixed, absolute intensity (i.e. 100 W), regardless of your cadence or gearing.
  • NOTE: This mode will not automatically follow the intensity of the workout intervals – use AUTO mode instead.
  • To adjust the intensity of ERG mode, use the UP/DOWN arrows on iOS and Android. Each tap adjusts the intensity up/down 5 Watts.
• RESISTANCE – This trainer setting simulates a magnetic or fluid ‘dumb trainer’. Similar to SLOPE mode, in this trainer mode, you will need to control your power output through usage of your bike’s gearing and your cadence.
  • You can adjust the resistance percentage by tapping the UP/DOWN arrows on iOS and Android
  • The amount of resistance varies from trainer to trainer, so if you plan to use this mode, you may need to experiment and find the setting which works best for you.
• OFF – This turns off all trainer control, and essentially turns your smart trainer into a dumb trainer. This mode can be helpful if you wish to let another app control your trainer (Zwift, for example).

Xert Workout Player Trainer Modes (Garmin)

• Power Control – This is the default setting, and is likely the mode you will be using the vast majority of the time while using Xert workout players on Garmin. In Power Control mode, the trainer automatically matches the resistance of your trainer power to match the interval target of your workout.
  • This mode also supports mixed mode workouts, where some intervals can be controlled automatically and other intervals will be completed in SLOPE mode. The app will automatically switch back and forth between controlling the resistance for you and SLOPE mode.
• Resistance – This trainer setting simulates a magnetic or fluid ‘dumb trainer’. Similar to SLOPE mode, in this trainer mode, you will need to control your power output through usage of your bike’s gearing and your cadence.
  • You can adjust the resistance percentage by tapping the UP/DOWN arrows on iOS and Android
  • The amount of resistance varies from trainer to trainer, so if you plan to use this mode, you may need to experiment and find the setting which works best for you
• Slope – This trainer setting allows your trainer to hold a fixed, virtual slope. In this mode, you are responsible for controlling your power output through your use of your bike’s gearing and your cadence.
  • You can adjust the simulated slope percentage by tapping the UP/DOWN arrows on iOS and Android. Each tap adjusts the simulated slope up/down 0.5%
  • Generally, you’ll find that a “false flat” slope of approximately 1.5 – 2.5% will provide the best results, but feel free to experiment on your own and determine what works best for you.
  • When moving from very low powers (< 150W) to very high powers (>300W), you’ll notice a bit of a lag as your trainer spins up and gains inertia. Once at speed, you may notice a slight drop in power, so you may need to shift up another gear or increase your cadence.
• Off – This turns off all trainer control, and essentially turns your smart trainer into a dumb trainer. This mode can be helpful if you wish to let another app control your trainer (Zwift, for example).

Which trainer mode should I be using?

In general, AUTO mode is the default, recommended trainer mode for the vast majority of following a workout using one of the Xert Workout Players. Use this if you wish to simply pedal along and have the Xert workout player automatically control your effort through the entire workout.

When doing a high intensity workout, or one of the Breakthrough workouts in the library, you may want to experiment with performing these workouts using SLOPE or RESISTANCE modes. Using SLOPE/RESISTANCE means that you will need to pay attention to your power output relative to the power targets of the workout and make adjustments as you go. However, using one of these modes during a breakthrough workout has some unique advantages. Firstly, you can avoid the dreaded ‘spiral of death’ (or the feeling of getting bogged down by your trainer if your cadence gets too low) towards the end of a breakthrough interval. Additionally, if you are using SLOPE mode for a breakthrough effort, you can continue pushing until you truly reach a point of failure, even if that point is beyond when an interval ‘ends’. When using AUTO mode, the interval will end exactly when it’s told to, even if you haven’t been able to fully express your fitness signature, or if you have even more to give.

Xert helped me use my ride to work to win gold at the Track Cycling World Championships!

I use Xert like many others do; to help me better understand my fitness, and to help me reach my goals. Where I may differ from many of my fellow Xerters is that although I do some road and criterium races during the summer, my big goal each year is on the track.

For the past two years I’ve raced in the Masters category at the Track Cycling World Championships with some great success. Last year (2018) my primary goal was to defend the gold medal I won in the Scratch Race the prior year, as well as my silver medal in the individual pursuit. The event was to be held in mid-October in Los Angeles, USA (I’m from Denmark).

My biggest challenge is that I don’t have a lot of time to train. I have to balance the demands of my career with family and other life priorities while trying to train for important events. As a result, most of my training is done as I commute to and from work, which is about 14km (9 miles) each way, with some longer rides on the weekends. The key to my training is to ensure that I can be as productive as possible during my commutes, and use that precious time to help me be as prepared as I can be. Training has to be specific and efficient.

My commuter and perfect training bike (with power meter upgrade…of course), handmade by Denmark’s most iconic bike shop (Banani) 27 years ago!

Deciding To Use Xert

Before Xert I had a regimented and structured training schedule – I literally knew what workouts I would be doing 8 weeks in advance! This worked pretty well and I achieved many of my goals. But I felt that my training wasn’t as good as it could be because this plan didn’t account for how I was feeling (my freshness), or how my fitness was progressing. I decided to commit to Xert to guide my training so that I had a system that would adapt to my training environment (my route to work), my fitness & freshness, and to help me get the most out of my limited training time.

What I’ve discovered about myself

Based on my race results and my power files, I knew that I could produce a lot of power. But one of my biggest discoveries using Xert is that I have a pretty big High Intensity Energy (HIE), which I can train into the mid-to-high 30’s (kJ’s) at my peak. This confirmed my potential in the Individual Pursuit and Scratch Race events on the track, which not only need a high Threshold to win, but also need a big HIE to surge and sprint.

And what I continue to discover by using Xert is to know when I’m ready – or not ready – for more training. This gives me the confidence to get outside and train hard when I need to, or know that I need to take it easy to get extra recovery.

How I use Xert

Know The Demands Of My Races

My target events on the track are the Scratch Race and the Individual Pursuit. When I examined last year’s power data from the race using Xert, it revealed that the Focus Duration power I needed to develop was between Road Sprinter (2 minute power) and Pursuiter (3 minute power). Focus Duration is something that helps me target the training I need to do – this particular Focus emphasized high sprinting power, and my Threshold Power, so that I could have a lot ‘left in the tank’ when the time comes to push hard for the finish, which is usually with 2-3 laps to go.

From commuter bike to riding the Individual Pursuit. Photo: Mike Gladu

Track My Training

I keep track of my Focus power and my Threshold Power to see how they are improving using the Progression Chart, and I also keep an eye on my Weekly Stats to ensure that I’m ‘investing’ my training time properly. For example, on my Fitness Planner / Weekly Stats I track how my Polarity Ratio changes as I add more intensity leading up to the event; you can see this in the chart below, pulled from my Fitness Planner / Weekly stats a few weeks before the event.

Guide My Training

The majority of my training is done during my commutes to and from work, so I have to be very specific about what training I do. I don’t have any ‘extra’ hours. I use the recommendations of Xert to know when I’m ready for a hard workout, and to recommend workouts that target the right Focus for me.

Out on the road, the SMART (adaptive) intervals work well because they change their intensity and duration based on how I’m doing. With traffic, stoplights, and everything else the open road throws at me, I like knowing that if I have to push a little harder, or slow down for a few seconds, I’m not ruining my workout!  

To help guide these training sessions on the road I use my Garmin Edge 820 with Xert’s ‘Time To Exhaustion’ datafield. As my TTE approaches zero, and I’m getting really exhausted, I know I still have more to give! It encourages me to keep pushing – I love knowing that it is possible to push a little harder, for a little longer. The proof of my improving fitness and power lies in whether or not I can achieve a breakthrough!

A ‘gold’ breakthrough during one of my training rides to work, with increases in my Threshold and Peak Power, and High Intensity Energy.

Confidence

One of the most important ways I use Xert is for extra confidence. Looking at either the XPMC or Fitness Signature view in the Progression Chart, I like that I can compare my fitness signature and progression with last year’s to see if my fitness and power is about the same, or (hopefully) better. This is an invaluable tool for me to fight away any doubts I have that I’m not as strong as I used to be, or that I’m not training hard enough. The training is usually physically and mentally exhausting – especially because it’s late in the year and it requires a lot of hard intervals – so I find this information to be good motivation to keep pushing.

As I was approaching the goal date last year I could see that my Threshold Power had improved by 25 watts versus the prior year, and my 4 minute power had improved by 60 watts, without a significant change in my Training Load. That’s because I invested my training time towards harder & shorter efforts to build both my Threshold  and Pursuiter power (I ‘pulled’ my threshold up from above using greater high intensity strain, rather than ‘pushing’ it up from below with high volume/low intensity work; with the limited time I had available, this approach worked best for me).

With this information I knew that I was ready to compete at my highest level again in 2018, and hopefully to use my improved power to do even better

The Finish Line

Since switching to Xert I can say that it has worked even better than I had hoped it would. My interval targets are always exactly where they needed to be, I was able to witness the changes in my abilities with my Fitness Signature, and I saw improvements in my performance in both road races and on the track. I can also say that the training has even felt easier – it is more focused, more specific, and adapts really well to my needs every day.

Best of all, I can say that this story has a happy ending. I won the gold medal in the Scratch Race and I also won silver medals in both the Individual Pursuit and Points Race last year!

The podium from the Scratch Race at the 2018 Masters Track Cycling World Championships.

If you’d like to see the final kilometre of the scratch race I won, you can see it here!

Jesper Offersgaard has been an Xerter since 2016. In 2017 and 2018 he won gold in the Scratch Race at the Masters Track Cycling World Championship in his age group, and silver in the Individual Pursuit. He also won the silver medal in the points race in 2018. Even with his success on the track, his heart is in road racing and he continues to reach the podium in local road races.

Xploits is a collection of stories by Xerters from around the world, about their goals, achievements, and how Xert helped them get there. If you have a story you’d like to share, please email support@xertonline.com