How to Adjust Workout Intensity on SYSTM App?

1

Hey guys… :innocent:

I am fairly new to using the SYSTM app and am still figuring out how to make the most of it. I recently started following one of the training plans, but I find that some workouts are a bit too intense for me, especially on days when I’m feeling more tired than usual.

Could anyone guide me on how to adjust the workout intensity in the SYSTM app? Is there a specific setting I need to change, or do I need to modify each workout individually? Also, does adjusting the intensity affect the overall effectiveness of the plan?

I also check this: https://wahoox.forum.wahoofitness.com/t/workout-choices-in-plans-and-level-mode-workouts-to-adjust-4dp-metricmendix But I have not found any solution. Could anyone guide me about this?

Thanks in advance!

Respected community member! :smiling_face_with_three_hearts:

2

Hey @nisha02, welcome to the forums!

You can adjust the intensity of any workout fairly easily depending on if you are using the desktop version of SYSTM or the mobile/tablet version.
Once you start a workout, you can tap the “gear” icon :gear: at the top and then tap the +/- sign to change intensity. There are options to do this for individual metrics (FTP, MAP etc) or for the workout as a whole.

It seems there’s a problem with doing that on Desktop atm, (I’ve already reported the bug) as you should be able to just tap the up/down arrows on your keyboard and then on screen you should see the percentage go up and down.

Here’s the link to the Support site for a more detailed explanation with pics etc.

As to the question of it affecting the overall effectiveness of the plan. The coaches have built these plans with an expectation that if you are about 80% compliant (i.e. you skip 20% of the workouts) that the plan will be about as effective as if you were 100% compliant. Now, in terms of adjusting intensity, some days you’ve got it, some days you don’t. An occasional adjustment to intensity should really have no impact on the overall plan. Frequent and regular adjustments could. I’d say if you are regularly reducing the intensity (up or down) then you probably need to do one of the fitness tests (ideally Full Frontal) to reset those targets to your current fitness level.

Hope this helps!

Edit: I went back in to SYSTM to re-test the keyboard adjustment and now it works fine. I use a MacBook for SYSTM and find it the easiest way to adjust is with the up/down arrows on the keyboard (or a mobile remote)

4 Likes