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Where Cyclists and Triathletes get Faster/Stronger/Leaner/Sooner

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Performing 8-Second “Zoomies” with 6-Second Recoveries to Achieve Fitness Breakthroughs

This is a short video of several clients at the studio performing Intervals called "Zoomies". Zoomies are 8-second intervals, with just 6 second recoveries. We performed FORTY of these in 3 sets. The goal is to ride the 8 second intervals at a relatively high intensity, maybe 150-200% of Threshold. Then the cyclist spins through a short recovery. I used it on Tuesday, and multiple cyclists achieved breakthroughs on Xert. I'm using it today as well, to similar effect.

Here's how to make them work for you.
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Garmin Profiles Part 1 – Xert Training Fields

Xert Training Fields Garmin Profile
Xert Training Fields Garmin 1000 Screen 1.

What's On Your Garmin?

I frequently get this question. "What's on your Garmin?" "What's on your Screen?" "What do your Profiles look like?" How do you set up your Xert Training Fields, and in what order?

In this post, I'll walk you through the entire process.
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Afraid To Suffer, Part Two: Breaking Through

Our story so far:

I met with this individual, after they signed up for Xert. I helped them program the head unit.

I explained the concept of volume, intensity, frequency, Focus, and fitness breakthroughs.

For TEN WEEKS, this individual’s numbers JUST. KEPT. DROPPING.

I couldn’t figure it out. Until Finally, it dawned on me to try ONE MORE THING.

It's all about the difference between Suffering and Suffering. And here's how we made it work.
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Xert Focus and WHERE You Should Train.

Xert Focus Definition
This is a 37K Time Trial. What's its FOCUS?
Focus. Focus on your Strengths. Focus on your Weaknesses. Focus on the demands of the course. Focus on the demands of the race. WHERE should you FOCUS? Let me show you not just where to focus, but when and how.
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Why We Still Look at Heart Rate

One of the old standards is Heart Rate. For decades, Heart Rate was a practical way to measure intensity. It could also be used to measure recovery, hydration, and fatigue. We cannot look at wattage alone. We have to look at wattage as an extrinsic force. When we look at heart rate, this is an intrinsic force. Both bring value. Here's an example:
Xert MPA Wattage Strain
Looking at Wattage and MPA only, this cyclist did not work too hard.
This cyclist was given a workout of 60 minutes. The main set of intervals were 2 minutes long, with one at the end which was very intense and would hopefully yield a breakthrough per Xert.

If we look at the wattage chart alone, it shows a successful workout. MPA dropped, then rose, and the final interval yielded a CLOSE CALL, but not quite a breakthrough. Watts followed the load very closely.

However, when heart rate is revealed, it shows something more.
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