Xert has just released a genuinely innovative cycling tool on the Garmin CIQ platform. I’ve used it on my Edge 540 for my last two rides, and here’s what I found.
Some Background
I like Xert’s platform; it reasonably accurately reflects my cycling power abilities. When it says I’m peaking – I am. When it says my FTP is 15 watts higher or lower than another platform, I reckon it’s right, on the whole.
In fact, it doesn’t work from FTP like other platforms. It has a continually updated power signature across a range of durations. As an indicative example, if you’ve just done a 5′ all-out sprint, it ‘knows’ that will impact your ability to perform another in the next 30, 60 or 240 seconds. Indeed, its dynamic workouts can modify the recovery between intervals to match your actual effort in the last one.
Magic buckets use Xert’s knowledge of your signature and its modelling abilities.
Magic Buckets
Magic Buckets is an adaptive cycling training method designed to personalise workouts. Instead of rigidly following a pre-determined workout, it calculates your workout targets dynamically. At the same time, you ride and the CIQ data field gives you three buckets to fill – visually reflecting your efforts at various durations.
For example, once you’ve achieved all the VO2max work you need, that particular bucket is full, and if you want to keep cycling, you can focus on lower intensities. There are essentially two modes: Endurance mode (for the 80% of your easier training) and Interval mode for the rest. If you have less time than usual, you can go harder, and Magic Buckets reassess your achievements at this higher difficulty level.
Key Features:
Dynamic Workouts: Magic Buckets adjusts interval intensity and duration on the fly, ensuring that your training is effective without sticking to a rigid plan.
Two Modes:
Magic Intervals: Focuses on high-intensity training. It calculates your interval power, recovery power, and their durations based on your progress.
Magic Endurance: Ideal for recovery or endurance days. It guides you to stay in low-intensity zones to build stamina and avoid overexertion.
Challenge Levels: A scale from 0 to 10 motivates you to push harder in intervals. The higher the level, the faster you can complete your workout with less time wasted.
Flexible Execution: You can start, stop, or adjust intervals at any time, and Magic Buckets will recalculate what’s left to meet your training goals.
Built-In Guidance: A simple interface on Garmin devices provides real-time feedback, including cadence optimization and interval tracking.
How It Works:
For intervals, ride at high intensity until the “high” bucket is filled, then recover at a suggested power/duration. Repeat until all targets are met.
For endurance, maintain low intensity and focus on filling buckets that measure overall effort and fat usage.
All calculations are automated, so you follow the prompts while riding.
Benefits:
There is no need for rigidly structured workouts; adapt your training to your preferences.
Continuous adjustments ensure efficient use of your time.
Fits seamlessly into group rides, races, or casual rides.
Issues
Xert uses slightly different concepts to those of you used to FTP/CP (essentially, it works on W’…but doesn’t call it that. It’s a bit like Garmin Stamina, perhaps, but more accurate and usable)
I found setup tricky, perhaps only because I don’t sync my Garmin workouts automatically to avoid duplicates in Xert. That lack of automatic sync may have impacted how my fitness signature was updated to Edge from Xertonline (via Connect)
Setup:
Magic Buckets is available as a data field for Garmin devices. Install it, and follow the setup process here.
My Takeout
I like the idea but need more time than my two rides. I am familiar with the rest of Xert’s platform, and if you’re not, you would have a steeper learning curve than me.
There’s a place for this tool if you don’t want to follow a workout but do want some structure/management; you can check on your Garmin in real time to ensure your ride is productive.
