# Defender is evil **URL:** \ **Category:** The Sufferfest\ **Created:** [December 16, 2021, 9:35pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094 "2021-12-16T21:35:12Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Rydercon](https://avatars.discourse-cdn.com/v4/letter/r/3be4f8/32.png) [@Rydercon](https://wahoox.forum.wahoofitness.com/u/Rydercon)\ **Post date:** [December 16, 2021, 9:35pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/1 "2021-12-16T21:35:13Z")
This is just a sadistic workout… 2mins MAP followed by 8 mins stewing in your own lacate which clears so painfully slowly… What makes it so hard is that slightly sub-ftp 8 min period is juuust doable but is extremely uncomfortable so is a real test of mental toughness. I could hold the average power for the ten min intervals fairly readily if a constant effort, but the first 2 mins at MAP make the subsequent 8 tortuous. Add in the short recoveries and 4 repeats in the hour… Bravo to whoever came up with that beast of a workout! So much more challenging and engaging than a simple 4x10 @ftp 👌🤯🥵 ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [December 16, 2021, 9:38pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/2 "2021-12-16T21:38:29Z")
Gaaaahhhhh. I HATE Defender. HATE it I tell you. HATE HATE HATE it. ---
**Author:** ![titanicus](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/titanicus/32/5265_2.png) [@titanicus](https://wahoox.forum.wahoofitness.com/u/titanicus)\ **Post date:** [December 16, 2021, 10:20pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/3 "2021-12-16T22:20:10Z")
You can do some yoga instead, then 😜 ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [December 16, 2021, 10:30pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/4 "2021-12-16T22:30:15Z")
😂 I HATE yoga. HATE it I tell you. HATE.HATE HATE it. That’s why I love the SUF Yoga (don’t tell @abicarver aka GvA). 15 minutes I can do. Sometimes barely. ---
**Author:** ![jmckenzieKOS](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/jmckenziekos/32/2135_2.png) [@jmckenzieKOS](https://wahoox.forum.wahoofitness.com/u/jmckenzieKOS)\ **Post date:** [December 16, 2021, 10:40pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/5 "2021-12-16T22:40:58Z")
Sir Glen you know you LOVE the AGONY…you don’t want to admit it to yourself though. ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [December 16, 2021, 10:49pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/6 "2021-12-16T22:49:25Z")
Nope. Sir @jmckenzieKOS I can 100% in all honesty say I HATE Defender. If someone gave me a choice of Defender or taking a kick in the balls I’d take the kick (provided it gave the same training stimulus). Edit: never mind. I’d take the kick even without the training stimulus. ---
**Author:** ![leebo](https://avatars.discourse-cdn.com/v4/letter/l/f0a364/32.png) [@leebo](https://wahoox.forum.wahoofitness.com/u/leebo)\ **Post date:** [December 16, 2021, 11:11pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/7 "2021-12-16T23:11:23Z")
Aw man, I love Defender. I can never get round the thought that they mix up Nairo Quintana and Darwin Atapuma though. The switch between following the Movistar and the BMC riders bugs me. Love the workout though! ---
**Author:** ![David.McQuillen.KoS](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/david.mcquillen.kos/32/6594_2.png) [@David.McQuillen.KoS](https://wahoox.forum.wahoofitness.com/u/David.McQuillen.KoS)\ **Post date:** [December 16, 2021, 11:39pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/8 "2021-12-16T23:39:16Z")
Worst workout in the whole wide world. ---
**Author:** ![ronburgundy](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/ronburgundy/32/10590_2.png) [@ronburgundy](https://wahoox.forum.wahoofitness.com/u/ronburgundy)\ **Post date:** [December 17, 2021, 12:24am UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/9 "2021-12-17T00:24:19Z")
> [@David.McQuillen.KoS](#): > > Worst workout …an oxymoron if ever there was one!!! ---
**Author:** ![Heretic](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/heretic/32/2329_2.png) [@Heretic](https://wahoox.forum.wahoofitness.com/u/Heretic)\ **Post date:** [December 17, 2021, 2:21am UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/10 "2021-12-17T02:21:01Z")
Just to show it takes all types, I do not mind Defender all that much. I have done it 4 times in the past year, including 100% on the last ToS. ---
**Author:** ![jacek](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/jacek/32/15565_2.png) [@jacek](https://wahoox.forum.wahoofitness.com/u/jacek)\ **Post date:** [December 17, 2021, 6:44am UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/11 "2021-12-17T06:44:29Z")
I am glad that not only I have the same feelings about the defender 🙂 It was never for me to do on the new (updated) numbers … 👹 ---
**Author:** ![tbronder](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/tbronder/32/1972_2.png) [@tbronder](https://wahoox.forum.wahoofitness.com/u/tbronder)\ **Post date:** [December 17, 2021, 2:13pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/12 "2021-12-17T14:13:02Z")
> That’s why I love the SUF Yoga (don’t tell @abicarver aka GvA). Wait, Abi is Grunter? It all makes sense now… ![](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/5/528765edfcc690c8fd6c50ab3476d5ae42c3bb43.gif "The Usual Suspects Verbal Kint GIF - The Usual Suspects Usual Suspects Verbal...") ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [December 17, 2021, 2:14pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/13 "2021-12-17T14:14:13Z")
Well it hasn’t been confirmed but I’ve had my suspicions for quite some time. ---
**Author:** ![leebo](https://avatars.discourse-cdn.com/v4/letter/l/f0a364/32.png) [@leebo](https://wahoox.forum.wahoofitness.com/u/leebo)\ **Post date:** [December 17, 2021, 2:28pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/14 "2021-12-17T14:28:19Z")
> [@tbronder](#): > > Wait, Abi is Grunter? It all makes sense now… I read this and my mind went straight to that scene, even without your gif. Brilliant. ---
**Author:** ![ErickT](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/erickt/32/7168_2.png) [@ErickT](https://wahoox.forum.wahoofitness.com/u/ErickT)\ **Post date:** [December 17, 2021, 3:23pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/15 "2021-12-17T15:23:28Z")
> [@Heretic](#): > > Just to show it takes all types, I do not mind Defender all that much. > I have done it 4 times in the past year, including 100% on the last ToS. Love Defender. Hate Attacker. Weird. ---
**Author:** ![Owen](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/owen/32/26197_2.png) [@Owen](https://wahoox.forum.wahoofitness.com/u/Owen)\ **Post date:** [December 17, 2021, 3:26pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/16 "2021-12-17T15:26:12Z")
![IMG_0095](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/d/d7f3442b5f9eca91aead805875f3893eac9c1af5.gif) ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [December 17, 2021, 3:33pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/17 "2021-12-17T15:33:37Z")
> [@ErickT](#): > > Hate Attacker. Weird! I actually liked Attacker. I haven’t done it since last year’s ToS but I do remember being afraid (cuz I thought it would be just like Defender). For someone who’s weakness is typically sustained efforts, there’s a BIG difference between a 6 minute interval and a 10 minute, plus Attacker has more variability that makes it, for me, much easier mentally. ---
**Author:** ![Heretic](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/heretic/32/2329_2.png) [@Heretic](https://wahoox.forum.wahoofitness.com/u/Heretic)\ **Post date:** [December 17, 2021, 3:35pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/18 "2021-12-17T15:35:31Z")
I did Attacker at 100% on the last TOS. I wanted to finish strong. ---
**Author:** ![Harpoon](https://avatars.discourse-cdn.com/v4/letter/h/4da419/32.png) [@Harpoon](https://wahoox.forum.wahoofitness.com/u/Harpoon)\ **Post date:** [December 17, 2021, 4:22pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/19 "2021-12-17T16:22:42Z")
There’s a lot of heretics in this thread - off to the flogging stations for you lot. Defender + Attacker at 100% was a fine way to finish last year’s Tour. It was almost as good as Grunter’s Gran Fondo in 2020… (Says the person with Sustained Efforts as his strength). ---
**Author:** ![Heretic](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/heretic/32/2329_2.png) [@Heretic](https://wahoox.forum.wahoofitness.com/u/Heretic)\ **Post date:** [December 17, 2021, 4:34pm UTC](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094/20 "2021-12-17T16:34:00Z")
Ah, but the @Heretic did both at 100% to finish last year’s Tour . 🙂 [Next page](https://wahoox.forum.wahoofitness.com/t/defender-is-evil/15094.md?page=2)