SMART - Take Me To Church - 120 - Xert - Mateusz P.'s 57.2 km bike ride

** Xert Cycling Summary ** Calories: 968 | Fat: 65g | Carbs: 82g XSS: 124 | Difficulty Score: 63 | XEP: 124W This is a pure endurance workout to build your Lower Threshold Power. Unless you like riding indoors more than outdoors, most riders will elect to simulate this workout outdoors. A few hills and a long time in the saddle give it a 2.5 Moderate difficulty rating to build your 'go all day' power. "To keep the goddess on my side, she demands a sacrifice..."

SMART - Iron Man - 90 - Xert - Mateusz P.'s 44.7 km bike ride

** Xert Cycling Summary ** Calories: 808 | Fat: 47g | Carbs: 86g XSS: 117 | Difficulty Score: 75 | XEP: 144W Going solo for longer distances requires proper pacing. Go too hard, and you run out of energy too early. Go too easy, and you give up too much time. This work uses small bursts to decrease MPA and give your Low Intensity system a bit of a boost, while the dynamic SMART power intervals adjust on the fly, based on how the bursts are performed. For an added challenge, try not using erg mode with your smart trainer for this workout. Focus on maintaining your precise power targets all the way through.

Rozgrzewka - Mateusz P.'s 2.8 km bike ride

** Xert Cycling Summary ** Calories: 61 | Fat: 2g | Carbs: 10g XSS: 9 | Difficulty Score: 16 | XEP: 173W

SMART - Say It Ain't So - 75 - Xert - Mateusz P.'s 33.9 km bike ride

** Xert Cycling Summary ** Calories: 566 | Fat: 32g | Carbs: 63g XSS: 96 | Difficulty Score: 78 | XEP: 136W This workout offers alternating easy efforts with punchy high intensity efforts providing short focus duration without generating a lot of Difficulty. Great for those that are just starting to get back into training and are not on a training program.

Free Ride - Endurance - 90 - Xert - Mateusz P.'s 42.6 km bike ride

** Xert Cycling Summary ** Calories: 764 | Fat: 65g | Carbs: 35g XSS: 103 | Difficulty Score: 67 | XEP: 129W Choose this if you are looking to "just ride" and reach your Endurance Focus target. This workout is not meant to be used with your smart trainer.

Serwis - Mateusz P.'s 1.3 km bike ride

Mateusz P. rode 1.3 km on Mar 3, 2023.

The Time Is Now - 90 - Xert - Mateusz P.'s 42.6 km bike ride

** Xert Cycling Summary ** Calories: 755 | Fat: 59g | Carbs: 46g XSS: 125 | Difficulty Score: 89 | XEP: 147W Despite some short, hard sprints, this workout's polar rating means this workout doubles as a potent endurance workout. This shortened version packs plenty of time near LTP, as well as 5 short, all-out intervals in SLOPE mode to keep your top end power sharp while you continue building a solid aerobic base. Use the 10s lead-out into the sprints to find a good gear for SLOPE mode sprints and get your cadence up over 100 rpm, and push yourself all-out for each 15s sprint. #MIXEDMODE

SMART - Uprising - Variable - Xert - Mateusz P.'s 58.0 km bike ride

** Xert Cycling Summary ** Calories: 1056 | Fat: 50g | Carbs: 137g XSS: 176 | Difficulty Score: 93 | XEP: 147W Short punchy intervals followed by hard above TP efforts with increasing then decreasing pyramidal structure. They use target MPA that keep MPA slightly lower at all times making it a great satisfying, early build phase workout.

SMART - Iron Man - 75 - Xert - Mateusz P.'s 37.9 km bike ride

** Xert Cycling Summary ** Calories: 709 | Fat: 41g | Carbs: 75g XSS: 107 | Difficulty Score: 83 | XEP: 149W Going solo for longer distances requires proper pacing. Go too hard, and you run out of energy too early. Go too easy, and you give up too much time. This work uses small bursts to decrease MPA and give your Low Intensity system a bit of a boost, while the dynamic SMART power intervals adjust on the fly, based on how the bursts are performed. For an added challenge, try not using erg mode with your smart trainer for this workout. Focus on maintaining your precise power targets all the way through.

SMART - Heart of Gold - 75 - Xert - Mateusz P.'s 35.9 km bike ride

** Xert Cycling Summary ** Calories: 601 | Fat: 44g | Carbs: 43g XSS: 79 | Difficulty Score: 59 | XEP: 122W This workout can be used to build your training load or as a moderate endurance recovery while you recover from a high-intensity session. After your warmup, you'll progress through 4 sets of 12 min predominantly aerobic intervals, with a few 30s bursts just under your LTP. Keep hydrating throughout the workout - aim to maintain a similar average HR in the final set as the first.

Iris - 90 - Xert - Mateusz P.'s 43.1 km bike ride

** Xert Cycling Summary ** Calories: 723 | Fat: 52g | Carbs: 54g XSS: 94 | Difficulty Score: 61 | XEP: 123W Get a feel for repeatedly riding just under LTP. Use this workout to help prepare for rides with lots of climbing or longer days in the saddle.

SMART - Iron Man - 60 - Xert - Mateusz P.'s 30.7 km bike ride

** Xert Cycling Summary ** Calories: 583 | Fat: 31g | Carbs: 69g XSS: 97 | Difficulty Score: 90 | XEP: 154W Going solo for longer distances requires proper pacing. Go too hard, and you run out of energy too early. Go too easy, and you give up too much time. This work uses small bursts to decrease MPA and give your Low Intensity system a bit of a boost, while the dynamic SMART power intervals adjust on the fly, based on how the bursts are performed. For an added challenge, try not using erg mode with your smart trainer for this workout. Focus on maintaining your precise power targets all the way through.

SMART - Say It Ain't So - 75 - Xert - Mateusz P.'s 34.1 km bike ride

** Xert Cycling Summary ** Calories: 585 | Fat: 28g | Carbs: 75g XSS: 100 | Difficulty Score: 79 | XEP: 143W This workout offers alternating easy efforts with punchy high intensity efforts providing short focus duration without generating a lot of Difficulty. Great for those that are just starting to get back into training and are not on a training program.

SMART - Iron Man - 60 - Xert - Mateusz P.'s 30.5 km bike ride

** Xert Cycling Summary ** Calories: 572 | Fat: 31g | Carbs: 66g XSS: 86 | Difficulty Score: 76 | XEP: 149W Going solo for longer distances requires proper pacing. Go too hard, and you run out of energy too early. Go too easy, and you give up too much time. This work uses small bursts to decrease MPA and give your Low Intensity system a bit of a boost, while the dynamic SMART power intervals adjust on the fly, based on how the bursts are performed. For an added challenge, try not using erg mode with your smart trainer for this workout. Focus on maintaining your precise power targets all the way through.

SMART - Opener 5 - Xert - Mateusz P.'s 26.7 km bike ride

** Xert Cycling Summary ** Calories: 472 | Fat: 25g | Carbs: 56g XSS: 63 | Difficulty Score: 59 | XEP: 134W This opener is for Endurance athletes. Choose this before the day before your event if you're status is Tired.

All The Small Things - 90 - Xert - Mateusz P.'s 42.3 km bike ride

** Xert Cycling Summary ** Calories: 691 | Fat: 53g | Carbs: 44g XSS: 89 | Difficulty Score: 58 | XEP: 117W Mostly Fat-Burning! Hold steady cadence. This is a filler for indoor time on bike and building your aerobic base.