# Training **URL:** https://wahoox.forum.wahoofitness.com/c/sports-science/7.md?page=1 [Latest](https://wahoox.forum.wahoofitness.com/latest.md) · [Categories](https://wahoox.forum.wahoofitness.com/categories.md) **Page:** 2 --- ## [LevelMode for 4DP](https://wahoox.forum.wahoofitness.com/t/levelmode-for-4dp/31150)
**Author:** [@IgorK](https://wahoox.forum.wahoofitness.com/u/IgorK)\ **Replies:** 4\ **Last updated:** [April 22, 2026, 12:38pm UTC](https://wahoox.forum.wahoofitness.com/t/levelmode-for-4dp/31150 "2026-04-22T12:38:50Z")
My training comes to the End, and now is last 4DP Test. But, „surprisingly“, it doesn’t works again. And more, someone very smart at Wahoo, deleted my account. Cause i allredy used Forum for requests about Kickr. Anyway.… --- ## [Integration with Zwift](https://wahoox.forum.wahoofitness.com/t/integration-with-zwift/31139)
**Author:** [@HeavyDude](https://wahoox.forum.wahoofitness.com/u/HeavyDude)\ **Replies:** 3\ **Last updated:** [April 11, 2026, 4:21pm UTC](https://wahoox.forum.wahoofitness.com/t/integration-with-zwift/31139 "2026-04-11T16:21:14Z")
I have been zwifting for a decade or so, indoors during the cold winters in Scandinavia. I am curious if using my new Roam 3/Wahoo app,it is so well integrated with Zwift, so that riding outdoors, it will provide XPs… --- ## [Bolt on indoor trainer](https://wahoox.forum.wahoofitness.com/t/bolt-on-indoor-trainer/31131)
**Author:** [@ozmadman](https://wahoox.forum.wahoofitness.com/u/ozmadman)\ **Replies:** 13\ **Last updated:** [April 11, 2026, 2:16pm UTC](https://wahoox.forum.wahoofitness.com/t/bolt-on-indoor-trainer/31131 "2026-04-11T14:16:34Z")
Hi, I thought I would do a workout(igniter) saved on my bolt on my indoor trainer ( Tacx Neo). Out side, I use this as my TT warm up, it runs in level mode so it’s up to me to meet the power targets. Inside it seems to s… --- ## [Improving my 4DP](https://wahoox.forum.wahoofitness.com/t/improving-my-4dp/31136)
**Author:** [@HeavyDude](https://wahoox.forum.wahoofitness.com/u/HeavyDude)\ **Replies:** 7\ **Last updated:** [April 11, 2026, 2:13pm UTC](https://wahoox.forum.wahoofitness.com/t/improving-my-4dp/31136 "2026-04-11T14:13:57Z")
Can I improve my 4DP results in any workout, here or in Zwift ? Or must I do a Monty test ? --- ## [Integration with Strava](https://wahoox.forum.wahoofitness.com/t/integration-with-strava/31138)
**Author:** [@HeavyDude](https://wahoox.forum.wahoofitness.com/u/HeavyDude)\ **Replies:** 2\ **Last updated:** [April 10, 2026, 5:53pm UTC](https://wahoox.forum.wahoofitness.com/t/integration-with-strava/31138 "2026-04-10T17:53:43Z")
I did my first outdoor workout with Roam 3 today. I have authorized Strava to my Wahoo-account, and Wahoo on my my Strava-account. But todays workout does not show up on Strava. Do I need to do anything more than to aut… --- ## [Maintaining Fitness With Broken Arm](https://wahoox.forum.wahoofitness.com/t/maintaining-fitness-with-broken-arm/21651)
**Author:** [@jsh1088](https://wahoox.forum.wahoofitness.com/u/jsh1088)\ **Replies:** 10\ **Last updated:** [April 9, 2026, 11:00am UTC](https://wahoox.forum.wahoofitness.com/t/maintaining-fitness-with-broken-arm/21651 "2026-04-09T11:00:40Z")
I fractured my elbow over the weekend. Arm is in a splint and sling. Will be having surgery tomorrow to reattach the section of bone that has been displaced. When asked about a time frame to return to running and cycling… --- ## [Incorrect swim type](https://wahoox.forum.wahoofitness.com/t/incorrect-swim-type/31088)
**Author:** [@Teresa\_Dray](https://wahoox.forum.wahoofitness.com/u/Teresa_Dray)\ **Replies:** 1\ **Last updated:** [March 29, 2026, 10:58am UTC](https://wahoox.forum.wahoofitness.com/t/incorrect-swim-type/31088 "2026-03-29T10:58:08Z")
Hi, hoping someone techy can help. I train in a pool wearing a Garmin Epix (couldn’t get on with the Rival!) Each time I upload my swim to Connect and it pings it to my ELEMNT app it’s recorded as an open water swim and … --- ## [4DP result](https://wahoox.forum.wahoofitness.com/t/4dp-result/31085)
**Author:** [@Chev82](https://wahoox.forum.wahoofitness.com/u/Chev82)\ **Replies:** 9\ **Last updated:** [March 27, 2026, 11:50pm UTC](https://wahoox.forum.wahoofitness.com/t/4dp-result/31085 "2026-03-27T23:50:47Z")
I completed the 4DP in December. Have just been looking at my result as I’m do it again tomorrow as I have just completed the Mountain Fondo training plan. I notice it says test results not great. I have attached a pict… --- ## [Taper plan - 2 weeks](https://wahoox.forum.wahoofitness.com/t/taper-plan-2-weeks/31078)
**Author:** [@Thisdale](https://wahoox.forum.wahoofitness.com/u/Thisdale)\ **Replies:** 3\ **Last updated:** [March 23, 2026, 5:09pm UTC](https://wahoox.forum.wahoofitness.com/t/taper-plan-2-weeks/31078 "2026-03-23T17:09:08Z")
Hey group, i’m on my way to Girona for a 10day gravel riding vacation. I’ve been on a D+ 3month training that ends shortly and i’d like to integrate a small Tapering program for the next two weeks before i takeoff. Any … --- ## [FTP/ Climb Training - Failing Endurance (?)](https://wahoox.forum.wahoofitness.com/t/ftp-climb-training-failing-endurance/31066)
**Author:** [@Thisdale](https://wahoox.forum.wahoofitness.com/u/Thisdale)\ **Replies:** 6\ **Last updated:** [March 23, 2026, 8:06am UTC](https://wahoox.forum.wahoofitness.com/t/ftp-climb-training-failing-endurance/31066 "2026-03-23T08:06:14Z")
Hey group, I started a Climbing and FTP program back in Jan, to end in 2 weeks, right in time for a trip to Girona. The main goal was to train and load on Climbs (sustained) and increase my FTP for longer ride distances… --- ## [Training with a Mystery Illness](https://wahoox.forum.wahoofitness.com/t/training-with-a-mystery-illness/27064)
**Author:** [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Replies:** 84\ **Last updated:** [March 19, 2026, 9:15pm UTC](https://wahoox.forum.wahoofitness.com/t/training-with-a-mystery-illness/27064 "2026-03-19T21:15:59Z")
How do you train and/or stay healthy with a chronic, (possibly) mild, but undiagnosed mystery illness? This topic is probably more for myself than anyone here. More like a public journal with irregular updates. But any f… --- ## [Zwift Cog & SYSTM](https://wahoox.forum.wahoofitness.com/t/zwift-cog-systm/30180)
**Author:** [@Thisdale](https://wahoox.forum.wahoofitness.com/u/Thisdale)\ **Replies:** 13\ **Last updated:** [March 19, 2026, 8:33am UTC](https://wahoox.forum.wahoofitness.com/t/zwift-cog-systm/30180 "2026-03-19T08:33:20Z")
My current setup is a Jetblack Victory with the Zwift Cog. (I don’t plan on using Zwift). When i did the 4D Full Frontal, it said to use Level/Slope to simulate ground surface (flat riding). Which i did. I had a lot of… --- ## [Full frontal](https://wahoox.forum.wahoofitness.com/t/full-frontal/31038)
**Author:** [@Thorfin](https://wahoox.forum.wahoofitness.com/u/Thorfin)\ **Replies:** 12\ **Last updated:** [March 17, 2026, 9:48pm UTC](https://wahoox.forum.wahoofitness.com/t/full-frontal/31038 "2026-03-17T21:48:54Z")
Hey there! I’m relatively new (started training with SYSTM last August). I initially did a half monty which gave me good results. My benchmark: I could always finish the workouts with a high IF score (close to 1), but … --- ## [Full Frontal - The Thread](https://wahoox.forum.wahoofitness.com/t/full-frontal-the-thread/620)
**Author:** [@facorsig](https://wahoox.forum.wahoofitness.com/u/facorsig)\ **Replies:** 209\ **Last updated:** [March 7, 2026, 4:29pm UTC](https://wahoox.forum.wahoofitness.com/t/full-frontal-the-thread/620 "2026-03-07T16:29:51Z")
This thread is about everything and anything to do with Full Frontal. I will ride my fourth Full Frontal on Sunday following a twelve week general fitness training program. My previous FTP was about 154 and MAP was abo… --- ## [Deleted Videos appear in training plan](https://wahoox.forum.wahoofitness.com/t/deleted-videos-appear-in-training-plan/31017)
**Author:** [@Steve\_S](https://wahoox.forum.wahoofitness.com/u/Steve_S)\ **Replies:** 7\ **Last updated:** [March 4, 2026, 9:24am UTC](https://wahoox.forum.wahoofitness.com/t/deleted-videos-appear-in-training-plan/31017 "2026-03-04T09:24:05Z")
I’m in the last quarter of a training plan, and a few of the Serbia Upside down videos appear on the calendar. But those were deleted in December 2023, so why are they still showing up as part of the plan that started th… --- ## [How to train anaerobic (cycling)](https://wahoox.forum.wahoofitness.com/t/how-to-train-anaerobic-cycling/27794)
**Author:** [@Christdob](https://wahoox.forum.wahoofitness.com/u/Christdob)\ **Replies:** 14\ **Last updated:** [February 19, 2026, 1:55pm UTC](https://wahoox.forum.wahoofitness.com/t/how-to-train-anaerobic-cycling/27794 "2026-02-19T13:55:39Z")
Hi, during winter, I use Wahoo X cycling plans with my Kickr-trainer to ride indoors. On the other hand I use Garmin for my swimming, running, riding outside. So in short, the Garmin eco-system is where all my trainin… --- ## [HRM recommendations](https://wahoox.forum.wahoofitness.com/t/hrm-recommendations/17766)
**Author:** [@pb07](https://wahoox.forum.wahoofitness.com/u/pb07)\ **Replies:** 22\ **Last updated:** [February 17, 2026, 7:25pm UTC](https://wahoox.forum.wahoofitness.com/t/hrm-recommendations/17766 "2026-02-17T19:25:47Z")
Hi all, I’ve been using the polar h10 because it picked up some additional metrics vs tickr x (hrv etc). But… I’m having serious issues with reliability. Short version - add soon as you start sweating, it stops working. … --- ## [Is my FTP too low](https://wahoox.forum.wahoofitness.com/t/is-my-ftp-too-low/30815)
**Author:** [@BmoreKen](https://wahoox.forum.wahoofitness.com/u/BmoreKen)\ **Replies:** 20\ **Last updated:** [February 16, 2026, 6:20pm UTC](https://wahoox.forum.wahoofitness.com/t/is-my-ftp-too-low/30815 "2026-02-16T18:20:32Z")
I just completed the Med Coast Core Vermeille ride. Was it supposed to be difficult? There was a point where it said my HR should be Z5 and, though I was breathing heavy (over threshold), it didnt feel like Z5 compared … --- ## [HRM anomalies in Half Monty](https://wahoox.forum.wahoofitness.com/t/hrm-anomalies-in-half-monty/16110)
**Author:** [@CraigM](https://wahoox.forum.wahoofitness.com/u/CraigM)\ **Replies:** 19\ **Last updated:** [February 16, 2026, 12:46pm UTC](https://wahoox.forum.wahoofitness.com/t/hrm-anomalies-in-half-monty/16110 "2026-02-16T12:46:26Z")
I finally faced the boredom and intimidation of a performance test, and rode the Half Monty after a couple of months riding the SYSTM training videos. During the ramp part of the test, despite the dripping sweat which s… --- ## [NEW RELEASE: A New Way To Track Your Mental Capacity](https://wahoox.forum.wahoofitness.com/t/new-release-a-new-way-to-track-your-mental-capacity/30577)
**Author:** [@Helga](https://wahoox.forum.wahoofitness.com/u/Helga)\ **Replies:** 19\ **Last updated:** [February 11, 2026, 7:28pm UTC](https://wahoox.forum.wahoofitness.com/t/new-release-a-new-way-to-track-your-mental-capacity/30577 "2026-02-11T19:28:25Z")
What it is: A Mental Capacity Assessment that tracks your cognitive and emotional readiness to perform, giving you deeper insight into your overall Training Capacity. Think of it as understanding not just your physical s… --- ## [Heart Rate Reserve](https://wahoox.forum.wahoofitness.com/t/heart-rate-reserve/30842)
**Author:** [@Markmark58](https://wahoox.forum.wahoofitness.com/u/Markmark58)\ **Replies:** 3\ **Last updated:** [February 7, 2026, 9:40am UTC](https://wahoox.forum.wahoofitness.com/t/heart-rate-reserve/30842 "2026-02-07T09:40:57Z")
My heart rate reserve (HRR) is low. My resting HR is 40+/- 2 bpm and my max HR is 147 bpm giving me an HRR of 107bpm. Two factors have dramatically reduced my HRR over recent years: I’m now 67 years old and probably most… --- ## [Old SUF Intermediate Plan](https://wahoox.forum.wahoofitness.com/t/old-suf-intermediate-plan/30834)
**Author:** [@washsaint](https://wahoox.forum.wahoofitness.com/u/washsaint)\ **Replies:** 0\ **Last updated:** [February 1, 2026, 5:53pm UTC](https://wahoox.forum.wahoofitness.com/t/old-suf-intermediate-plan/30834 "2026-02-01T17:53:46Z")
At the risk of sounding like a broken record……. I’ve just finished the old 10 week road intermediate (PDF) plan for SUF and boy does it work. 10% improvements across the board (from an admittedly low bar!) and, more im… --- ## [No Place Like Home](https://wahoox.forum.wahoofitness.com/t/no-place-like-home/30228)
**Author:** [@Eric](https://wahoox.forum.wahoofitness.com/u/Eric)\ **Replies:** 14\ **Last updated:** [January 29, 2026, 7:50pm UTC](https://wahoox.forum.wahoofitness.com/t/no-place-like-home/30228 "2026-01-29T19:50:25Z")
Let’s talk about No Place Like Home, specially HR during the first three interval “builds”, which I have circled in green in the photo. During the first build, my HR gets to the upper Zone 2 range but still a ways from Z… --- ## [Zone 2 training](https://wahoox.forum.wahoofitness.com/t/zone-2-training/30776)
**Author:** [@ramez](https://wahoox.forum.wahoofitness.com/u/ramez)\ **Replies:** 6\ **Last updated:** [January 20, 2026, 11:35pm UTC](https://wahoox.forum.wahoofitness.com/t/zone-2-training/30776 "2026-01-20T23:35:09Z")
I was wondering if it is possible to choose cycling training work outs base on the zone intensity, like only zone 2? If possible, how would I do that? thanks very much --- ## [Increased FTP, Sessions Too Hard](https://wahoox.forum.wahoofitness.com/t/increased-ftp-sessions-too-hard/30772)
**Author:** [@gforce](https://wahoox.forum.wahoofitness.com/u/gforce)\ **Replies:** 3\ **Last updated:** [January 18, 2026, 9:37am UTC](https://wahoox.forum.wahoofitness.com/t/increased-ftp-sessions-too-hard/30772 "2026-01-18T09:37:22Z")
Hi I did a Full Frontal Test after the prep plan and had an FTP of 245w which jumped to 285w with the ramp test. With that increase in I found some of the tougher intervals too strenuous to complete. The last FFT gave me… --- ## [Questions on Fitness Score/Training Capacity](https://wahoox.forum.wahoofitness.com/t/questions-on-fitness-score-training-capacity/30660)
**Author:** [@td120\_2000](https://wahoox.forum.wahoofitness.com/u/td120_2000)\ **Replies:** 7\ **Last updated:** [January 17, 2026, 2:25am UTC](https://wahoox.forum.wahoofitness.com/t/questions-on-fitness-score-training-capacity/30660 "2026-01-17T02:25:39Z")
Sorry for writing this long post. I have been doing some experimentation that I need help with and thought maybe some people on here have a little better insight into these metrics. I spent end of summer/early fall doing… --- ## [All Purpose vs. Event Prep 100k - Difference in Training time](https://wahoox.forum.wahoofitness.com/t/all-purpose-vs-event-prep-100k-difference-in-training-time/30734)
**Author:** [@Puu](https://wahoox.forum.wahoofitness.com/u/Puu)\ **Replies:** 4\ **Last updated:** [January 12, 2026, 12:02am UTC](https://wahoox.forum.wahoofitness.com/t/all-purpose-vs-event-prep-100k-difference-in-training-time/30734 "2026-01-12T00:02:52Z")
I am reading through the possible trainings plans. I compared 12 Weeks Event Prep 100k and 12 Weeks All Purpose, both moderate 3:1. Moderate for Event Prep is 4-6h, for All Purpose 4-7. Comparing the plans, however, sho… --- ## [Old School SUF](https://wahoox.forum.wahoofitness.com/t/old-school-suf/30729)
**Author:** [@washsaint](https://wahoox.forum.wahoofitness.com/u/washsaint)\ **Replies:** 1\ **Last updated:** [January 10, 2026, 7:24pm UTC](https://wahoox.forum.wahoofitness.com/t/old-school-suf/30729 "2026-01-10T19:24:37Z")
Doing the old INtermediate paper plan from Sufferfest and it is super retro in a good way. Most of the workouts have not been ‘remastered’ and I haven’t done a number of them in 5+ years. Great workouts, great music, g… --- ## [Struggling to lose weight](https://wahoox.forum.wahoofitness.com/t/struggling-to-lose-weight/7677)
**Author:** [@vonnyp2](https://wahoox.forum.wahoofitness.com/u/vonnyp2)\ **Replies:** 95\ **Last updated:** [January 9, 2026, 10:50pm UTC](https://wahoox.forum.wahoofitness.com/t/struggling-to-lose-weight/7677 "2026-01-09T22:50:57Z")
Hey all - I’m new to cycling, been on the Couch to Crusher plan for about 7 weeks. I feel so much healthier and stronger, but I’m not losing any weight. I’ve read through the Eating to Suffer guide. I want to create a pl… --- ## [Overwhelmed with the options](https://wahoox.forum.wahoofitness.com/t/overwhelmed-with-the-options/30691)
**Author:** [@niklas](https://wahoox.forum.wahoofitness.com/u/niklas)\ **Replies:** 2\ **Last updated:** [January 7, 2026, 9:17pm UTC](https://wahoox.forum.wahoofitness.com/t/overwhelmed-with-the-options/30691 "2026-01-07T21:17:00Z")
Hey there, I‘m currently looking for a proper training plan for the next 12-16 weeks (8 hrs per week). But I really struggle to find the right one in SYSTM which fits my needs. As of now, I have an FTP of 3.6 W/kg and h… [Previous page](https://wahoox.forum.wahoofitness.com/c/sports-science/7.md) [Next page](https://wahoox.forum.wahoofitness.com/c/sports-science/7.md?page=2)