Getting Started with Xert

Xert is an interesting app that uses data to predict your fitness and capability.

However, it needs data. Lots of data. And you can't just trust it from a blank slate. You have to ignore the system's recommendations for a while. Push yourself, do hard workouts, crank up the intensity, avoid SMART workouts, etc. 

It says "You'll never need to do an FTP test again," but it's not really true that you won't be doing fitness tests. Instead of a ramp test, you'll be hard intervals to achieve "breakthroughs", where you beat the system's prediction on your power capability. These are more sophisticated and fun than a typical ramp test, but you absolutely need to do them, or the system won't give you adequate training recommendations.

For the first month of training, I just blindly followed recommendations from the stock configuration. I didn't get any stronger. The workouts were all really easy. I stopped following recommendations and started doing hard sprinter-type workouts to Teach the system a Lesson.

Getting Started Recommendation

Caveat: I'm a dingus, don't listen to me, etc. The Xert support forum is great. Go listen to them.

1. Turn off the Fitness Decay

Go into the "Account Settings" page, click over to Profile, and look at the "Signature Decay Method." Set this to "No Decay," to start with, and for the entirety of a 'base' phase.

No Decay for beginning and base training

The Decay rate causes the system to progressively assume that your fitness is going down. If you're just starting (or in a non-intense base phase), then the system will never make a recommendation that will ever challenge you, and it'll never learn that you're stronger than it thinks you are.

So turn this off, for now. You'll want to turn it back on when you're out of the 'base' phase.

2. Ignore recommendations, smash PRs

The Xert Adaptive Training Advisor, at first, will assume you are weak little baby and only prescribe "Endurance" workouts. The SMART system will ensure these workouts are too easy to produce any kind of training stimulus. 

Ignore this. Do the Hardness tests. Do the power sprinter workouts. Ignore SMART workouts (they'll ratchet down power). Try to avoid ERG mode and make intervals harder than the system recommends. Do workouts that are much harder than the system recommends.

You have to teach Xert what your High Intensity Energy and Peak Power is. The system, as designed right now, does not try to determine this intelligently at first.

3. Recognize when the system knows you

Eventually, the workouts will become Too Hard. The system has figured you out. You can now safely use ERG mode, and the SMART intervals will work to provide a good workout. The "base phase" or post-event training systems will now prescribe reasonable workouts with good difficulty and training stimulus.

You'll choose an event date. And then the system will put you from base into build or peak phase. Then turn the Fitness Signature Decay Rate back on to Optimal.


I'm still in step 2), so don't take me seriously at all. I also don't compete or do anything for real.

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