Improving my 4DP

Training
1

Can I improve my 4DP results in any workout, here or in Zwift ? Or must I do a Monty test ?

2

Assume you’re talking about updating the numbers in the SYSTM app, not about actually getting faster / stronger.

If so you can do Full Frontal, Half Monty, or manually update the individual numbers. There’s no workout by workout updates to your 4DP.

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3

Well, if i get stronger/faster, it should improve my numbers in 4DP. If I understand you correctly, there is no automatisk update to the numbers in 4Dp from any workout. I have either to do it manually or do one of the two tests ( i Guess they will update the Numbers automatically).,

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4

You wouldn’t want 4DP to change on a per workout basis as your numbers would be skewed by fatigue. Use the new training metrics for daily guidance, then schedule HM or FF at optimum times to re-test and allow the test results to adjust your numbers.

https://support.wahoofitness.com/hc/en-us/articles/30285258359570-Training-Capacity-TC-and-Fitness-Score-and-State

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5

If you get stronger / faster the workouts get easier. Vice versa if you take time off and detrain.

If you want the workouts to be accurate when targeting the desired energy systems, you need to update your 4DP numbers with one of the 3 options above.

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6

Yes, that is correct. The workouts will improve your fitness. But you will need to do one of those tests every few weeks to test the actual changes. Most of the 12-week training plans have tests scheduled to be performed every 6 weeks. As @richie_engineer said, you should notice by then that your fitness is improving (i.e. workouts becoming easier).

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7

Thx. I have been a Zwift user for apprx 10 years. In Zwift I can improve these stats in racing, but I understand now that in wahoo , I can do so manually.

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8

That is correct. The tests are designed to measure specific fitness markers that regular workouts might not fully capture due to varying intensity and fatigue. If you feel your fitness has jumped significantly between tests, a small manual adjustment can work, but the Half Monty is usually the best way to get those zones dialed back in without the full fatigue of a 4DP test.

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