Right. Basically, whatever allows you to hit your highest 5sec NM average is the best way to do the 5 sec NM sprint. And it may be different for you than it is for other riders. It may take some experimentation for you to get it right based on your own setup.
1 Like
I did some digging into this - eventually found a post from one of the coaches that they donāt share how exactly rider types are assigned as it may skew peopleās effort in order to reach the desired rider type. It also is a developing science: the more FFās are being done, the more data the coaches get to optimize the algorithm.
The long and short of it, in your situation: your FTP is relatively high compared to the other three making the longer efforts your forte.
As I understand it:
- If you were heavier, youād be a time trialist. Itās not just W/Kg though, as my ftp is 4.2W/Kg and am classed as a time trialist.
- if your MAP was relatively high compared to the others, youād be a pursuiter
- if your AC was relatively high compared to the others, youād be an attacker
- if your NM was relatively high compared to the others, youād be a sprinter
- if all are pretty much balanced out, youād be an all-rounder / rouleur.
1 Like
The coaches have a different opinion. From the pacing article that Sir Brian linked to a few posts backā¦
āWe use NM to set the target for short, high-intensity intervals that last 15 seconds or less. One common mistake Sufferlandrians make on the 5 second test is ramping up into it. You should not build intensity coming into the 5 second test. NM is determined by your instantaneous power production. You can hit a higher peak 5 second power number if you do a 10 second or 7 second sprint. This will raise your NM power level to something that will become impossible in a workout like Violator. Again, do not ramp into that 5 second test. Only start sprinting when the test says go.ā
1 Like
Hi all, my 14 day trial ended and Iāll give a try what system offers. I rode full 4d test and results were kind of what I thought. Iāam enduro racer and next summer will race some xco and marathons also. My NM was 1496w, AC 596w, MAP 315w and ftp 229w. I know that my ftp sucks,though pacing was little bit difficult as I afraid that I will collapse but I didnāt. I weight 86kg and Iāam 42y.
But what is good result on NM or other ac,map and ftp? I was attacker and its kind of what enduro racing is. I havenāt done ftp test ever or any of like these.
Time to do base training block from system and hopefully ftp will rise. That ac was painful and 5min also. 1 min reminded me like doing assault bike on crossfit 
And I did with v5 kickr and my epic was on with it.
1 Like
Hi there, and welcome!
Good Result is subjective. One personās stretch goal is anotherās disappointment. I suggest that a good result will be any improvement the next time you take the 4DP.
2 Likes
Wow dude, Iām your age and lagging 500w on you in NMā¦ Jeezz, thatās some sprinting powerā¦
1 Like
@HMa It is a tough test but for your 1st attempt your numbers look pretty good. You are probably right that better pacing will bring along your FTP and probably your MAP as well.
Pick out a plan - maybe one of the offseason MTB plans and see how well those numbers match up to your efforts in the workouts. If you feel like you have some room after a week or two, you can tweak the numbers a bit by a percentage or two at a time before your next test which will probably be a Half Monty ramp about 6 weeks into the plan.
I have raced XC for a number of years but only recently started training in a more organized way using the plans and definitely have improved.
Also be sure to check out the yoga, strength and mental toughness content - there is some good stuff there.
Thank you JSampson. Probably yeah pacing was little bit too easy first 10 min, though my thighs felt tired. Last 3 min I raised watts to 300w but I donāt think that I would be able to carry on whole 20min,or even 10min 300w. Its kind of new world to look watts as Iāam always look my heart rate. Now I mainly look my hr and rode with that. I have quite low max heart rate, approximately 170 plus and minus 3 and I stayed about 150,last 3 min it raised to 160.
But on training plans. I have strenght planning coming(from human couch) and planning to do base training now. As offseason Iāam not sure if it suits to put example enduro plan or marathon plan from system. Or some marathon plan as it is offseason?. But maybe this another topic thing. I now put base block to calendar and doing some strenght training. And yes those yoga and strenght training here on system are exellent. That was also part of reason why I choose system over others.
@HMa. I would agree on prioritizing strength entering the offseason. I would suggest that when you select your plan - choose the strength option even though you are planning to do your strength with your coach as it will reduce the planās intensity to align with your additional strength work.
The block plans should be a good choice for the offseason. Note that on this platform there isnāt as much focus on traditional base riding in the offseason. Here is an article that you might find helpful which explains Wahooās philosophy on winter training:
1 Like
I tried something new in Full Frontal today. I have a chequered history with the 20min section, and sustained is never my strong point. Rather than crash and burn, I used my heart rate as a guide to effort - my threshold rate hasnāt changed, so I sat at that for the 20min session and managed to complete it without a major fade or stopping (regular occurrences in the past). I think I undercooked it slightly as I managed to increase my power on the 1min section, but it felt like a really good, consistently paced effort.
I like the exacting new science in SYSTM, the email confirming FF results calculated my cTHR to 17 decimal placesā¦
4 Likes
Good olā over-exactness. 
Reminds me of this scene from Star Trek!
3 Likes
FF yesterday.
With all the chat elsewhere about some workouts having been toned down, I can confirmed that this one hasnāt been!
Iām feeling it today but itās going to be awesome to have new numbers. I canāt wait. 
In all seriousness, Iām pretty pleased that my and MAP & FTP levels are getting back to where they were at the start of the year before 2 injury/health issues, and AC is now < 10 watts of my best FF performance (also Jan '21) so thatās nice. I still screwed up the NM sprints, but I canāt say Iām concerned. NM efforts donāt come up an awful lot for me and I tend to just go all out on level mode anyway so that ātargetsā are irrelevant.
2 months left to nail everything and finish this crappy year better than where I started it.
RIght, breakfast time. Hopefully weāre not out of rusty nails.
L
3 Likes
Congrats! Sounds like you might have earned a glass of Real Pagne to go with those rusty nails. Celebrate!
Hoping to follow in your footsteps - also been a relatively crappy year after an early āpeakā (which was not supposed to be such!) and have my first post-recovery FF end of next week. While the numbers will be what they will be after 10 weeks of Base Blocks, the main thing is it will be my return to true Suffering. The day and the workouts that follow!
1 Like
Awesome. 10 weeks to go. Letās do it.
Letās kick this year out the park and move on to proper suffering.
Iām in!
Congrats - also try standing starts to get an NM number. However, note the video doesnāt have the bagpipe music.
Noted, thank you. On both countsā¦
Just had that one laying around in the memory banks for such an occasion, @Sir_Brian_M?
Iāve been binge watching the original series, when Iām not suffering correctly. Glutton for punishment I suppose.
1 Like