# Fitness Tests **URL:** https://wahoox.forum.wahoofitness.com/c/sports-science/fitness-tests/29.md [Latest](https://wahoox.forum.wahoofitness.com/latest.md) · [Categories](https://wahoox.forum.wahoofitness.com/categories.md) --- ## [Half Monty Makeover! 🚀](https://wahoox.forum.wahoofitness.com/t/half-monty-makeover/31372)
**Author:** [@Helga](https://wahoox.forum.wahoofitness.com/u/Helga)\ **Replies:** 25\ **Last updated:** [October 11, 2026, 2:38am UTC](https://wahoox.forum.wahoofitness.com/t/half-monty-makeover/31372 "2026-10-11T02:38:53Z")
Attention Sufferlandrians and Wahooligans, We all know the Half Monty is the “kinder, gentler” way to update your fitness numbers, but staring at a ramp graph while your legs turn to lead isn’t exactly the most inspirin… --- ## [Best Fitness Tracker and Smartwatch for Health – Need Your Advice & Experience](https://wahoox.forum.wahoofitness.com/t/best-fitness-tracker-and-smartwatch-for-health-need-your-advice-experience/31271)
**Author:** [@zivo](https://wahoox.forum.wahoofitness.com/u/zivo)\ **Replies:** 0\ **Last updated:** [May 16, 2026, 4:37pm UTC](https://wahoox.forum.wahoofitness.com/t/best-fitness-tracker-and-smartwatch-for-health-need-your-advice-experience/31271 "2026-05-16T16:37:36Z")
Hey everyone, I’m planning to get a fitness tracker for my health and to keep track of my daily activity. My main goal is just to stay a bit more active and keep an eye on my steps, heart rate, and sleep. I’ve checked … --- ## [Workout for Beginners](https://wahoox.forum.wahoofitness.com/t/workout-for-beginners/31229)
**Author:** [@zivo](https://wahoox.forum.wahoofitness.com/u/zivo)\ **Replies:** 6\ **Last updated:** [May 8, 2026, 8:06pm UTC](https://wahoox.forum.wahoofitness.com/t/workout-for-beginners/31229 "2026-05-08T20:06:51Z")
Hello, I want to start my fitness journey but I am a beginner. I don’t know which exercises to start with or how many days I should train. Can anyone suggest a simple routine and tips to stay motivated? --- ## [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… --- ## [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… --- ## [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… --- ## [Full Frontal Help](https://wahoox.forum.wahoofitness.com/t/full-frontal-help/30588)
**Author:** [@Chev82](https://wahoox.forum.wahoofitness.com/u/Chev82)\ **Replies:** 4\ **Last updated:** [December 13, 2025, 2:41pm UTC](https://wahoox.forum.wahoofitness.com/t/full-frontal-help/30588 "2025-12-13T14:41:49Z")
Hi, I’m looking for some advice. I’m coming to the end off my training plan and due to do the Full Frontal Test. My issue is that I’ve been using an old mountain bike on my trainer in ERG mode without an issue. Should … --- ## [AI FTP Detection](https://wahoox.forum.wahoofitness.com/t/ai-ftp-detection/20474)
**Author:** [@Beau\_Goddard](https://wahoox.forum.wahoofitness.com/u/Beau_Goddard)\ **Replies:** 73\ **Last updated:** [November 20, 2025, 11:24am UTC](https://wahoox.forum.wahoofitness.com/t/ai-ftp-detection/20474 "2025-11-20T11:24:57Z")
Hey Everyone! I was wondering if AI 4DP Detection is ever going to come to Systm, as I personally think it would be a fantastic feature to add. --- ## [Full Frontal vs Half Monty results?](https://wahoox.forum.wahoofitness.com/t/full-frontal-vs-half-monty-results/29667)
**Author:** [@Radar](https://wahoox.forum.wahoofitness.com/u/Radar)\ **Replies:** 6\ **Last updated:** [August 28, 2025, 6:23pm UTC](https://wahoox.forum.wahoofitness.com/t/full-frontal-vs-half-monty-results/29667 "2025-08-28T18:23:35Z")
I’ve been riding my KIKR for about 20 months now. Roughly, every three months I take a fitness test. I alternate between the Full Frontal and the Half Monty. Every time I test the Full Frontal my 4DP numbers drop by 10-1… --- ## [Full Frontal one minute pacing](https://wahoox.forum.wahoofitness.com/t/full-frontal-one-minute-pacing/29206)
**Author:** [@ChrisMTB](https://wahoox.forum.wahoofitness.com/u/ChrisMTB)\ **Replies:** 11\ **Last updated:** [June 3, 2025, 12:07pm UTC](https://wahoox.forum.wahoofitness.com/t/full-frontal-one-minute-pacing/29206 "2025-06-03T12:07:07Z")
So, I’ve always been a bit unsure about how to pace the 1 minute bit of Full Frontal. The instructions say to hit it flat out and then gradually fade, but I get a higher result if I aim for just over my current AC numbe… --- ## [FTP update](https://wahoox.forum.wahoofitness.com/t/ftp-update/28948)
**Author:** [@beleroy](https://wahoox.forum.wahoofitness.com/u/beleroy)\ **Replies:** 2\ **Last updated:** [April 22, 2025, 4:42am UTC](https://wahoox.forum.wahoofitness.com/t/ftp-update/28948 "2025-04-22T04:42:05Z")
Hello there I have some simple questions which have surely already been answered: I have FTP of 142 but I work easily at 190 watts in ERG mod 52x11 I guess that my real FTP is above 142, so I would like to do a proper… --- ## [Half Monty Results Skewed](https://wahoox.forum.wahoofitness.com/t/half-monty-results-skewed/27211)
**Author:** [@Eric](https://wahoox.forum.wahoofitness.com/u/Eric)\ **Replies:** 6\ **Last updated:** [January 9, 2025, 12:17pm UTC](https://wahoox.forum.wahoofitness.com/t/half-monty-results-skewed/27211 "2025-01-09T12:17:18Z")
Ok, so this morning I did the Half Monty Fitness Test as I wanted to have fresh numbers going into the new year. I feel that give been riding relatively strong (for my numbers) and recovering well and I had a positive at… --- ## [Zwift Baseline Camp (and report) vs Full-Frontal/Half Monty](https://wahoox.forum.wahoofitness.com/t/zwift-baseline-camp-and-report-vs-full-frontal-half-monty/26990)
**Author:** [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Replies:** 14\ **Last updated:** [January 8, 2025, 6:56pm UTC](https://wahoox.forum.wahoofitness.com/t/zwift-baseline-camp-and-report-vs-full-frontal-half-monty/26990 "2025-01-08T18:56:29Z")
So for Suffs and Evil Laughs, I decided to do Zwift’s Baseline Camp. 3 workouts and 3 tests to give you a report on your strengths and weaknesses (and get some in game rewards that are pretty meaningless to me). I… --- ## [KICKR Bike - Profile and Full Frontal](https://wahoox.forum.wahoofitness.com/t/kickr-bike-profile-and-full-frontal/27253)
**Author:** [@melibokus](https://wahoox.forum.wahoofitness.com/u/melibokus)\ **Replies:** 3\ **Last updated:** [January 8, 2025, 2:39am UTC](https://wahoox.forum.wahoofitness.com/t/kickr-bike-profile-and-full-frontal/27253 "2025-01-08T02:39:04Z")
Hi, I haven’t done full frontal for some time, but in the past had a shift profile that worked well for me on the sustained 20min effort. I do have a shift profile that matches the gearing on my road bike. Does anyone h… --- ## [4DP FTP decreased compared to Half Monty](https://wahoox.forum.wahoofitness.com/t/4dp-ftp-decreased-compared-to-half-monty/26774)
**Author:** [@psxnl3](https://wahoox.forum.wahoofitness.com/u/psxnl3)\ **Replies:** 7\ **Last updated:** [November 9, 2024, 9:31pm UTC](https://wahoox.forum.wahoofitness.com/t/4dp-ftp-decreased-compared-to-half-monty/26774 "2024-11-09T21:31:10Z")
I took my first Wahoo 4DP test less than a year ago, and I just completed another one today. All my metrics improved: NM went from 812 to 838 watts, AC from 339 to 390 watts, MAP from 220 to 269 watts, and FTP increased … --- ## [Half Monty Keeps Using Old FTP](https://wahoox.forum.wahoofitness.com/t/half-monty-keeps-using-old-ftp/26582)
**Author:** [@HarveyBirdman](https://wahoox.forum.wahoofitness.com/u/HarveyBirdman)\ **Replies:** 5\ **Last updated:** [October 15, 2024, 8:37am UTC](https://wahoox.forum.wahoofitness.com/t/half-monty-keeps-using-old-ftp/26582 "2024-10-15T08:37:06Z")
Hey everyone. First post here. Just got a Wahoo Kickr Move and SYSTM and I love em. Now for the issue. I recently did a half Monty and got an FTP of 200. That test was easy as it said my FTP when I was doing the test wa… --- ## [Advice needed athlete settings after long period of injury](https://wahoox.forum.wahoofitness.com/t/advice-needed-athlete-settings-after-long-period-of-injury/26385)
**Author:** [@RolfAalders](https://wahoox.forum.wahoofitness.com/u/RolfAalders)\ **Replies:** 2\ **Last updated:** [September 22, 2024, 10:06am UTC](https://wahoox.forum.wahoofitness.com/t/advice-needed-athlete-settings-after-long-period-of-injury/26385 "2024-09-22T10:06:24Z")
Cycling: I’ve been out of practice for 1.5 year due to injury. Luckily I’m able to pick cycling up again and started a 12 week plan. Cycling \> general fitness \> Fitness Kickstarter. 2nd training was the Half Monty (ra… --- ## [Converting Full Frontal MAP to Relative VO2Max](https://wahoox.forum.wahoofitness.com/t/converting-full-frontal-map-to-relative-vo2max/26214)
**Author:** [@PhilDotC](https://wahoox.forum.wahoofitness.com/u/PhilDotC)\ **Replies:** 11\ **Last updated:** [August 25, 2024, 10:55am UTC](https://wahoox.forum.wahoofitness.com/t/converting-full-frontal-map-to-relative-vo2max/26214 "2024-08-25T10:55:30Z")
Hi there, Is there an equation for converting the Full Frontal MAP wattage to an estimate of Relative VO2Max. I have searched the web and found one reference to calculating it from 6 minutes of power but nothing for 5 m… --- ## [4DP Test Result transfer to Element Bolt](https://wahoox.forum.wahoofitness.com/t/4dp-test-result-transfer-to-element-bolt/25956)
**Author:** [@Allez](https://wahoox.forum.wahoofitness.com/u/Allez)\ **Replies:** 1\ **Last updated:** [July 7, 2024, 8:32pm UTC](https://wahoox.forum.wahoofitness.com/t/4dp-test-result-transfer-to-element-bolt/25956 "2024-07-07T20:32:31Z")
Hi, just done my fist Full Frontal 4DP test. Now I have my baseline results and like to transfer my Hart Rate Zones and Power Zones to my Wahoo Bolt. For the Hart Rate Zones it should easy cause there 5 Zones on 4DP a… --- ## [Well that was demoralising](https://wahoox.forum.wahoofitness.com/t/well-that-was-demoralising/23207)
**Author:** [@BobbyB](https://wahoox.forum.wahoofitness.com/u/BobbyB)\ **Replies:** 45\ **Last updated:** [June 23, 2024, 3:43pm UTC](https://wahoox.forum.wahoofitness.com/t/well-that-was-demoralising/23207 "2024-06-23T15:43:54Z")
First time on the indoor trainer in a while and just attempted my first 4dp test and I’m feeling quite demoralised from it - I’m in need of some inspiration and motivation. Background: First started road cycling in ear… --- ## [Results of calculated FTP from 4DP test, compared to Garmin-calculated FTP?](https://wahoox.forum.wahoofitness.com/t/results-of-calculated-ftp-from-4dp-test-compared-to-garmin-calculated-ftp/25763)
**Author:** [@NewEnglandDirtRoadie](https://wahoox.forum.wahoofitness.com/u/NewEnglandDirtRoadie)\ **Replies:** 3\ **Last updated:** [June 8, 2024, 2:47pm UTC](https://wahoox.forum.wahoofitness.com/t/results-of-calculated-ftp-from-4dp-test-compared-to-garmin-calculated-ftp/25763 "2024-06-08T14:47:39Z")
Hi, just did another 4DP test this morning. not new to me. last one was back in feb. i use the wahoo app on my desktop computer, while recording with my Garmin Fenix 5. for the past 3 days Garmin has indicated that i’v… --- ## [Half Monty - but the weather is sooooo good](https://wahoox.forum.wahoofitness.com/t/half-monty-but-the-weather-is-sooooo-good/25526)
**Author:** [@barry](https://wahoox.forum.wahoofitness.com/u/barry)\ **Replies:** 8\ **Last updated:** [April 29, 2024, 9:55pm UTC](https://wahoox.forum.wahoofitness.com/t/half-monty-but-the-weather-is-sooooo-good/25526 "2024-04-29T21:55:32Z")
I’m guessing the answer is simply to push my schedule a week but I’d love any input. I have a Half Monty scheduled for Saturday, with this week being a tapering week. BUT, the weather is awesome, Wednesday is a holiday … --- ## [Heart rate glitches on Half Monty?](https://wahoox.forum.wahoofitness.com/t/heart-rate-glitches-on-half-monty/15646)
**Author:** [@billpsyches](https://wahoox.forum.wahoofitness.com/u/billpsyches)\ **Replies:** 13\ **Last updated:** [March 28, 2024, 4:27am UTC](https://wahoox.forum.wahoofitness.com/t/heart-rate-glitches-on-half-monty/15646 "2024-03-28T04:27:28Z")
Can anyone explain inaccurate heart rate readings when doing the Half Monty Ramp Test? I use a Tckr chest strap, a 2021 Kickr Core and an ipad (Ios and Systm both up to date). I did the test today, HR slowly crept up, … --- ## [Reading 4DP Profile Numbers in Parentheses](https://wahoox.forum.wahoofitness.com/t/reading-4dp-profile-numbers-in-parentheses/25264)
**Author:** [@GravelGuy](https://wahoox.forum.wahoofitness.com/u/GravelGuy)\ **Replies:** 2\ **Last updated:** [March 21, 2024, 10:36pm UTC](https://wahoox.forum.wahoofitness.com/t/reading-4dp-profile-numbers-in-parentheses/25264 "2024-03-21T22:36:28Z")
When I look at my last Full Frontal workout using the calendar, the 4DP stats have numbers to the right of the readout that are in parentheses. In my case, these numbers are in green with a “+” sign. --- ## [Technische vraag](https://wahoox.forum.wahoofitness.com/t/technische-vraag/25233)
**Author:** [@jeffe\_beets](https://wahoox.forum.wahoofitness.com/u/jeffe_beets)\ **Replies:** 1\ **Last updated:** [March 15, 2024, 11:46pm UTC](https://wahoox.forum.wahoofitness.com/t/technische-vraag/25233 "2024-03-15T23:46:33Z")
Ik moet een test doen op de Wahoo X Ik krijg geen gele balken te zien? weet iemand hoe dat komt? Wanneer er een gele balk zou moeten zijn valt de wattage op0 --- ## [Why is my MAP adjusted down based off my FTP?](https://wahoox.forum.wahoofitness.com/t/why-is-my-map-adjusted-down-based-off-my-ftp/25161)
**Author:** [@Felcat](https://wahoox.forum.wahoofitness.com/u/Felcat)\ **Replies:** 16\ **Last updated:** [March 10, 2024, 11:57pm UTC](https://wahoox.forum.wahoofitness.com/t/why-is-my-map-adjusted-down-based-off-my-ftp/25161 "2024-03-10T23:57:31Z")
I recently completed the 4DP and my MAP score was brought down because it was higher than my 142% of my FTP. Why does SYSTM do this? Also, if the FTP test was earlier in the 4DP test maybe it would be higher? By that po… --- ## [Full Frontal (FF) rider type Rouleur](https://wahoox.forum.wahoofitness.com/t/full-frontal-ff-rider-type-rouleur/24709)
**Author:** [@Nikosap](https://wahoox.forum.wahoofitness.com/u/Nikosap)\ **Replies:** 27\ **Last updated:** [February 16, 2024, 1:29pm UTC](https://wahoox.forum.wahoofitness.com/t/full-frontal-ff-rider-type-rouleur/24709 "2024-02-16T13:29:14Z")
Is the rider type Rouleur to be seen as a kind of catch-all for all riders who don’t really have any strengths at all, but are given a nice name so that they don’t have to feel bad? Personally, I can’t understand the ni… --- ## [Testing after Full Frontal](https://wahoox.forum.wahoofitness.com/t/testing-after-full-frontal/24728)
**Author:** [@adiallo](https://wahoox.forum.wahoofitness.com/u/adiallo)\ **Replies:** 7\ **Last updated:** [January 31, 2024, 12:22pm UTC](https://wahoox.forum.wahoofitness.com/t/testing-after-full-frontal/24728 "2024-01-31T12:22:56Z")
My 12 week training block ended with a FF on Dec 22 which identified AC as a weakness. I did a couple of weeks of racing (the training block paid off, podiumed in 3/6 races, winning 2). Next week I finish up an AC/NM bui… --- ## [Translating 4DP HR results to intervals.icu?](https://wahoox.forum.wahoofitness.com/t/translating-4dp-hr-results-to-intervals-icu/24591)
**Author:** [@henindhi](https://wahoox.forum.wahoofitness.com/u/henindhi)\ **Replies:** 6\ **Last updated:** [January 19, 2024, 4:08pm UTC](https://wahoox.forum.wahoofitness.com/t/translating-4dp-hr-results-to-intervals-icu/24591 "2024-01-19T16:08:29Z")
I got a result of 4DP HR zones and wanted to translate it to the one from Intervals.icu. Which number should I change there? It seems there are more zones in Intervals. --- ## [Modifying 4DP results after first test?](https://wahoox.forum.wahoofitness.com/t/modifying-4dp-results-after-first-test/24488)
**Author:** [@Packfodder](https://wahoox.forum.wahoofitness.com/u/Packfodder)\ **Replies:** 3\ **Last updated:** [January 6, 2024, 11:54pm UTC](https://wahoox.forum.wahoofitness.com/t/modifying-4dp-results-after-first-test/24488 "2024-01-06T23:54:33Z")
I just did my first Full Frontal test and got my results (NM power 1250 watts, AC 422, MAP 237, FTP 206.) The app “strongly recommends” I reduce my ftp by 2-3%, but if anything I think the ftp was closer to a true effort… [Next page](https://wahoox.forum.wahoofitness.com/c/sports-science/fitness-tests/29.md?page=1)