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Blowing Up A Workout

The Workout

My first mistake was in preparation. I needed to make some changes in the warmup, but I'm not the biggest fan of the Xert Workout Builder. The changes I wanted were made, but I also ended up making 8 warmup intervals, instead of 8 starter 30-second intervals. That meant that I had to dance around in the workout itself, jumping here and there, to get the warmup I wanted in.
Xert OBC Billat 30-30s Using Slope Mode Blowing Up a Workout
Here's the workout. I had no problem achieving the first 6 intervals. It was trying to hit my goals for the next several intervals that blew me up completely.
The next problem I encountered in setup was that the 30-second warmup intervals were just too hard. I set them based on % of FTP, instead of % slope, and they pulled my SmO2 values down to SEVEN PERCENT. I only performed five of these, but they really hurt.
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Xert Training Deficit

I like to ask myself - "What's the 'Fastest' way to get to my XSS goal, while keeping FOCUS infinitely aerobic, and keep fat burning at or ahead of Carbs? I set my trainer to ERG mode, and rode 190 watts the entire ride....
Xert Training Deficit 69 points Zone 2 base
Today's ride was about fat burning and XSS. I made my points for the Xert Training Deficit, and kept my needle between 11 and 1 o'clock on the Training Pacer.
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Xert ATA – Saturday’s Big Ride!

Xert ATA (Adaptive Training Advice) for Saturday, October 10th, 2020 The Xert ATA and Training Pacer Rainbow Dial are showing that I am roughly 101 XSS in the hole. The workout goal is set to 166 XSS. The Focus recommendation is "Endurance".
Xert Adaptive Training Advisor Training Pacer Focus
I took yesterday off, but the Xert Adaptive Training Advisor looks at my previous Saturdays, and it has planned a good over-reach ride for me.
The Adaptive Training Advisor has been pretty predictable, and while I am tired, I'm not overtrained.

Xert ATA - Post Ride

Well, the Xert ATA wanted 166 points?
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XSS and FOCUS per the ATA

The beauty of this XSS goal comes when you're fit and you know you don't need too much, to stay on target. Xert FOCUS goal was set to 13:36, which is also fairly aerobic. But I do love my mountain biking, especially climbing.
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Xert Training Pacer – 10/4/2020

Xert Training Pacer is right at 12 O'clock.

The needle on my Xert Training Pacer is right at 12 O'Clock, but if I don't ride today, the 24-hour triangle shows that I'll slip back towards 11 O'Clock. The Xert Adaptive Training Advisor is recommending a 109 XSS ride, with an Xert FOCUS on "Endurance", or "--:--".
Xert Training Pacer Rainbow Dial
The Xert Training Pacer is at 12 O'Clock, so I'm right on target. The Xert Adaptive Training Advisor is recommending a LIGHT ride at low intensity.
I'm going to head out now with my wife, and will report back soon.
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