Online Bike Coach

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

Xert Time-to-Exhaustion Field

The Xert Time-to-Exhaustion Field is a VERY Powerful Tool for Managing Power.

 

The Xert Time-to-Exhaustion Field, which I have written about before, is a powerful tool for cyclists who use power. Here’s how I use it.

My upcoming peak is set for a week from now. I’m attempting to break the 5MMP “Breakaway Specialist” value that has been predicted by Xert. When I set my “Time-to-Exhaustion” power right at the 5MMP value, the Garmin can count down to the point where my MPA equals my FTP. If I ride at harder intensities, it will count down faster. If I ride at lesser intensities, the timer won’t move or will move slowly.

Furthermore, there is a “Time-to-Recovery” element that is also quite useful. I have set that to 170 watts, well within my recovery range, and the timer will count down until my MPA reaches “Full” recovery.

I’ll make another video using this field off my bike, so you can watch it in real time.

Thanks for watching, don’t forget to subscribe to the blog , and don’t forget the webinar next Saturday! 

Enjoy the Ride!

Xert Goals – Changing Parameters to Keep FOCUS.

Xert Goals Can be manipulated to help cyclists stay in line with their Weekly Focus. It helps to get Weekly FOCUS in line with the SUGGESTED Weekly Focus. This also helps the Workout Ratio.

Thanks and Enjoy The Ride!

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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Interval Shapes – Intensity Over Time

Interval Shape Defines Intensity
Which Interval Led to the highest average power?


Take a look at this graph. Each interval has a different shape.  It shows four separate 45-second intervals of maximal effort, on a 4% slope. I used PerfPro Studio to design this workout. Recoveries were three minutes each.

We also need to take into account that these intervals are taken 53 minutes into a 60 minute workout. The rider was fatigued, but the lesson is still relevant.

In this post I'll show you how to use not just intervals but interval shapes to craft your intensity over time for maximum gains in fitness and available power.
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