I start focussing on riding about 2 and half hours after breakfast which is usually porridge I will usually wait after this until absolutions are done so it may be 3 hours after food
4DP metrics are based on FF, I have since done the FM but could not ride to the values
The app records power from the trainer directly
Power is not used for outdoor rides, I only ride Suff on indoor rides
During FF 20 mins I usually use 2 gears, a harder one at around 85 cad. and the main gear I try at 90-95
When legs start giving up there is never enough oomph to get a leg press type feeling there is no burning sensation.
Bat today, I was fine with the efforts over MAP and continuing with just under FTP .Something like the way out is my idea of cycling hell, energy in the legs drop and I find I cannot pedal at any rate dropping the values down 10-15 % do not seem to make any difference
Super helpful and insightful info, thanks Neal! 
Hi @Coach.Neal.H my 4DP came back as
NM 1083
AC 434
MAP 289
FTP 251
Rider type sprinter and weakness VO2. Is there one of the training plans where the focus sways towards MAP?
cheers
think i have it, do building blocks and select MAP ?
Hi @PeterEire that is an awesome 4DP profile and it looks very familiar. My couple of questions about it are. Why are you a sprinter instead of an attacker? Is it because you hit the magical kw level?
I had my VO2 Max Weakness explained to me instead of sustained efforts weakness because my other values are on the right side of the graph line so should be my MAP as well. My MAP is on the tipping point, 124% of FTP, however yours is 115% and you are classified as a sprint so I am curious as to why the app is not having you work on sustained efforts instead of VO2 Max.