I asked ChatGPT to build me a 4 week plan to try and increase my FTP by 10% in 4 weeks and it came up with the following: I love how it says it will be really hard as SUF workouts won’t let you hide! I know the plan goes against sports science (lots of hard workouts) but it looks kinda fun in a very GvA/SUF way!
I’m very tempted to give this ‘plan’ a try……
Perfect—full SYSTM-only sufferfest, zero fluff, 5–7 rides/week, built to force a ~10% FTP jump if you execute and recover properly. This mirrors how SYSTM itself builds FTP: repeated maximal Time-in-Zone + VO₂ overload + neuromuscular stress.
This is harder than it looks because Sufferfest videos do not let you hide.
RULES (VERY IMPORTANT)
Do not skip intensity days
If crushed: shorten endurance rides, never cut the hard sessions
Use Full Frontal FTP numbers (not ramp)
Fuel every hard ride (this plan fails unfueled)
WEEKLY STRUCTURE
2–3 × FTP-focused Sufferfest videos
1–2 × VO₂max / Anaerobic videos
1–2 × Endurance / Tempo
1 optional recovery
WEEK 1 — SYSTEM SHOCK
Goal: Introduce sustained FTP pain
Day 1 – The Wretched
FTP-focused over/unders
Controlled suffering, sets the tone
Day 2 – Revolver
Pure VO₂max (1-min on / 1-min off)
You should question your life choices
Day 3 – Open 60
Easy endurance
Keep cadence smooth
Day 4 – Nine Hammers
FTP + VO₂ blended
First real mental test
Day 5 – Recovery Spin
Recovery Ride or OFF
Day 6 – Fight Club
Short anaerobic hits
Trains punch + FTP ceiling
Day 7 – Optional Open 30 or OFF
WEEK 2 — FTP PRESSURE
Goal: Increase time at threshold
Day 1 – Angels
Long sustained FTP intervals
Absolute cornerstone workout
Day 2 – Open 90
Aerobic endurance
Day 3 – Revolver
Again. Yes. Still awful.
Day 4 – The Chores
FTP + surges under fatigue
Day 5 – Recovery or OFF
Day 6 – Half Is Easy
FTP under increasing fatigue
If you complete this cleanly, FTP is rising
Day 7 – Optional Open 30
WEEK 3 — MAXIMUM SUFFERING (KEY WEEK)
Goal: Force adaptation (this is where the FTP jump happens)
I think it’s funny how recovery is indicated as “optional”. As someone who is almost 1/2 way through a Suf plan right now myself, recovery is NOT A CHOICE.
This is like if you asked ChatGPT to give you a weightlifting plan and it just went Monday, BENCH, Tuesday, BENCH. Wednesday, BENCH, Thursday, INCLINE BENCH
Hardly…the MAP builder plan in SYSTM I am on now has 3 hard workouts per week. This ‘plan’ has 4 per week but do’able with recovery rides typically between the harder workouts.
AI has failed to account for the need to be properly rested and recovered for the 4DP at the end too, just assumes you’ll be able to go 10% harder in a fatigued state.
I used the following prompt with Gemini, and it included recovery:
Create an exercise plan to improve cardiovascular health, build basic strength and join resilience, improve flexibility, energy, sleep, and health markers. Create habits that you do not dread, progress to be able to do a century. Use SYSTM workouts for the cardiovascular exercise.
Building a sustainable fitness foundation is about finding the “Goldilocks zone”—challenging enough to see progress, but manageable enough that you don’t spend your Sunday mornings hiding from your bike.
To get you to a Century (100-mile ride), we’ll focus on the “Slow Cooker” approach: low-intensity volume mixed with targeted SYSTM intensity.
Phase 1: The Foundation (Weeks 1-4)
Goal: Establish the habit and prime the joints.
Component
Frequency
Activity / SYSTM Workout
Cardio (SYSTM)
3x / week
Focus on “Open 30” or “Inspiration” films. Keep it at Zone 2 (conversational pace).
SYSTM Yoga: “Yoga for Cyclists” (15-min sessions).
Sleep/Energy
Daily
No screens 30 mins before bed; consistent wake-up time.
Phase 2: Building the Engine (Weeks 5-12)
Goal: Increase “Time on Feet/Saddle” and improve health markers.
The “No-Dread” Rule: If you’re feeling burned out, swap a high-intensity SYSTM video for a “Global Cycling Network (GCN)” aerobic ride.
Cardio Progression: * Mid-week: 1x High Intensity (e.g., “The Shovel” or “Revolver”) to boost max.
Weekend: 1x Long Steady State. Start at 90 minutes, adding 15 minutes each week.
Strength & Resilience: Move to “Strength Level 2.” Focus on hinges (deadlifts) and lunges to protect the knees.
The “Century” Strategy
To ride 100 miles, you don’t need to ride 100 miles every day. You need a big “base” and a stomach that can handle fuel.
The 70% Rule: Once you can comfortably ride 70 miles in a single session, you are physically capable of 100 on event day.
The SYSTM Advantage: Use the “Century” training plan add-on within the app. It will automatically populate your calendar with a mix of Sufferfest videos and recovery.
Habits for Longevity
Joint Resilience: Never skip the “Pre-hab.” 5 minutes of dynamic leg swings and “Cat-Cow” stretches before every ride prevents the “creaky hinges” feeling.
Energy Management: Eat 30-60g of carbohydrates per hour during any ride over 90 minutes. This prevents the “bonk” and keeps your mood high.
Sleep Hygiene: Training increases cortisol. Use the SYSTM Mental Toughness sessions (like “Recovery/Sleep”) to down-regulate your nervous system before bed.
How we track progress
Don’t just look at the scale. Watch these “Quiet Wins”:
Resting Heart Rate (RHR): Should trend downward as your heart becomes more efficient.
Heart Rate Recovery: How quickly your HR drops after a hard SYSTM interval.
Sleep Quality: Tracking “Deep Sleep” via a wearable or just noticing if you wake up feeling refreshed.
Note: Since you’re using SYSTM, ensure you’ve done a Full Frontal (4DP) fitness test. It tailors every workout to your specific power profile so you aren’t over-training or under-training.
To reach a century ride in 12 weeks while maintaining “joint resilience” and avoiding burnout, we follow a Periodized Plan. We use a 3-week “Build” followed by a 1-week “Recovery” cycle. This prevents overtraining and allows your health markers (like RHR and sleep) to actually improve rather than crash.
The 12-Week Master Plan
Block 1: The Adaptation Phase (Weeks 1-4)
Focus: Establishing the habit and waking up the muscles.
Week 1: The “Low-Dread” week
Day,Activity,Workout Name / Type,Duration,Focus
Mon,Mobility,SYSTM Yoga: Yoga for Beginners,15 min,Wake up the spine and hips.
Tue,Cardio,SYSTM: Inspiration: The Col Collective,30-45 min,“Low intensity. Keep it at a ““chatting”” pace.”
Wed,Strength,SYSTM: Strength Level 1 (Session A),20 min,Proper form on bodyweight basics.
Thu,Cardio,SYSTM: GCN: Aerobic Endurance,45 min,Smooth pedaling; focus on a fluid stroke.
Fri,Mobility,SYSTM Yoga: Yoga for Hamstrings,20 min,Release tension from the week’s rides.
Sat,The Long Ride,SYSTM: Open 60,60 min,“Your first ““endurance”” block. Use a movie/podcast.”
Sun,Rest,Active Recovery,-,A light 15-min walk or total rest.
Week 10: The “Big Test.” Weekend ride: 5 hours (~70 miles). If you can do this, you can do the 100.
Week 11 (Taper): Keep intensity high but duration short. This keeps the legs “snappy” while letting fatigue fade.
Week 12 (Event Week):
Mon-Wed: 30-min easy spins + Yoga.
Thu: Rest.
Fri: 20-min “opener” (short sprints to wake up the legs).
Sat/Sun:The Century Ride.
Comparison of Weekly Volume
Phase
Mid-Week (SYSTM)
Weekend (Long Ride)
Total Intensity
Adaptation
30-45 min sessions
60-90 min
Low/Moderate
Engine Room
45-60 min sessions
2 - 3 hours
Moderate/High
Century Push
60 min sessions
4 - 5 hours
Specific/Endurance
Key Resilience Habits
The 48-Hour Strength Rule: Never do a heavy strength session the day before your longest ride. Your joints need that “buffer” to stay resilient.
Health Markers: During Weeks 7 and 10 (the hardest weeks), monitor your Resting Heart Rate. If it jumps more than 5-10 beats above normal, swap your SYSTM workout for a 20-minute nap or Yoga session.
The “Century” Mindset: On the long rides, practice your “Century Pace”—a pace where you can still breathe through your nose.
This checklist is for your Week 10 “Big Test” (70 miles / 5 hours). Treat this as a full dress rehearsal. If a piece of gear chafes or a snack upsets your stomach now, it’s a win—because you won’t let it happen during the actual Century.
1. The “Day Before” Prep
Hydration: Drink an extra 16–20 oz of water with electrolytes the evening before.
Mechanical Check: Clean and lube your chain. Check tire pressure. A smooth bike is a “low-dread” bike.
The Kit: Lay out your bib shorts, jersey, socks, and shoes. Ensure your heart rate monitor or sensors are charged.
SYSTM Sync: If you are doing this ride indoors, ensure your “Long Ride” video or entertainment is downloaded.
2. Nutrition & Fueling (The 70-Mile Engine)
The Golden Rule: Aim for 30–60g of carbohydrates per hour.
Liquid Energy: Two large bottles. One with plain water, one with an electrolyte/carb mix.
Solid Food: Start eating 45 minutes into the ride. Don’t wait until you’re hungry (that’s too late).
Examples: Bananas, fig bars, dates, or specialized energy chews.
The “Emergency” Gel: Carry one high-caffeine gel for the final 10 miles in case your energy dips.
3. Joint & Body Resilience (During the Ride)
Posture Reset: Every 30 minutes, perform “Shoulder Rolls” and “Neck Tilts” while pedaling to prevent tension headaches.
The Stand-Up: Every 20 minutes, stand up on the pedals for 30 seconds to restore blood flow and give your sit-bones a break.
Hand Position: Change your grip (tops, hoods, drops) frequently to avoid ulnar nerve numbness.
4. Gear & Essentials Checklist
Item
Checked?
Flat Kit: Tube, levers, or pump.
Phone: Fully charged (with an emergency contact accessible).
Skin Protection: Chamois cream applied (crucial for long-ride comfort).
Sunscreen: Even on overcast days, 5 hours is a long exposure.
Salt Tabs: If you are a “salty sweater” or prone to cramps.
5. Post-Ride “Health Marker” Review
Immediately after the 70-miler, check these three things to see how your body handled the stress:
Weight: If you lost more than 2% of your body weight, you didn’t drink enough.
Mood: If you feel “cranky” or “weepy,” you likely under-fueled on carbs.
The “Stair Test”: Can you walk up a flight of stairs comfortably 2 hours later? If not, prioritize SYSTM Yoga: Recovery for Hips before bed.
I use Gemini as my coach now. Its built me a middle aged women plan following Stacy Sims philosophy.
Mon -lift heavy
Tues - bike intervals
Wed- lift heavy
Thur -rest but I cycle commute to work
Fri - supposed to be intervals but I do a group ride
Sat - lift heavy
Sun - long ride but I should probably do intervals.
The weights programme is built based entirely on my exactly available home gym equipment and includes exact exercises sets, reps and progressions and is tailored to maintain and build muscle mass as well as support my cycling.
But writing that out I just realised why I am so knackered all the time and also bike intervals 1 day a week isn’t enough. I should be doing 3. But then I lose out on the group ride. And the long ride or rest day.
@washsaint Are you really trying to increase FTP by 10% in 4 weeks? A potential issue is that you could burn yourself out on that plan and if you do it takes a long time to recover.
I boosted my FTP by 10% on the old 10 week Intermediate road plan and am now doing the 4 week advanced MAP building block and after 1 week of rides 7 days a week I feel a lot stronger already.
Not for one moment do I think I can continue to boost FTP by 10% after each training block but I thought it was interesting that AI could create such a SYSTM (SUF) specific plan that closely mirrored my own plan I was pulling together independent of AI (specifically the workouts that I shortlisted as they target my weaknesses).
I’m tempted after this 4 week block to give the AI plan a try: if it’s too much then I’ll dial it back but I’m looking at it as an interesting experiment
I included some health directives in the prompt. That is why there is some recovery built-in. The prompts you use are very important, and you may have to refine them.
Hi @DameLisa maybe you could try cutting the weight sessions back to only 2 days a week, 3 might be too much and not giving you enough recovery between sessions, usually I see runners not cyclists as I try to do both who do weights say on a Monday/Tuesday then say Friday/Saturday giving them that recovery time in between and it would also free up another day for you during the week.
and also bike intervals 1 day a week isn’t enough. I should be doing 3. But then I lose out on the group ride. And the long ride or rest day.