There is a seven day preparation plan in SYSTM that prepares you for, and then finishes with, Full Frontal. I’d suggest picking the one that has Half Monty part way through - Half Monty is the SYSTM/Wahoo X ramp test. That will give you both MAP (5 minute) and FTP (20 minute) power estimates that can be used as targets in the Full Frontal test at the end of the week.
Totally agree. Do the 7 day test plan with Half Monty on day three. The HM sets suggested targets for the Full Frontal on day 7 and makes it much much easier to pace. When I get to the FF, I try to just beat the suggested targets and it’s killer. I believe the 7 day plan gives the most consistent and reliable FF results. Rather than podcasts (I’m not a pod cast devotee) here’s some detailed textual testing information:
Maybe I am an outlier here but I would suggest skipping the trial and just sign up. I rode ZWIFT for years until it made me want to walk. The 4DP is good although it can be that rare combination of humbling and exhausting. Sometimes we don’t really want “the truth” but prefer to live in a fantasy world. I like SYSTM because it offers variety and mental training as well. The GCN videos is like personalized training and I like the Yoga as well although I probably need to do it more. I do wish they had rowing videos so I could use the system with my rower to compliment the “other stuff” and I wish I could input my outdoor ride data to get a more blended training program. That being said the “paid” coaching sessions are heaven sent and worth the fee alone.
I managed a 6:40 2k when I was 17rs old and training with the School 1st crew. The pace to watts calculator says that is 350w,which is the same as my cycling MAP now I’m aged 43yrs. I’d love to believe it but there’s now way that I’m still that fit.