We’ve added a set of short, structured workouts to accompany several existing episodes of The Knowledge by Wahoo. These sessions are designed so you can listen, learn, and train at the same time—putting key sports-science principles into practice as you ride.
You’ll now find workouts paired with the following episodes:
If anyone is looking for these in the Systm app they’re found in the Wahoo Fitness channel. Five are essentially the old 20 min warm up. The 4DP and cadence ones look interesting as an alternative warm up or short workout in their own right.
Also working near or at FTP but not above as sympathetic nervous system becomes activated above and more stress and catabolic hormones and need more recovery.
Effective training includes repeats of efforts 2x15, 3x20
Progress is about production and clearance of lactate - recycling and reusing via gluconeogenesis
Target workouts include over-unders, tempo with surges - workouts that flood with byproducts of non steady state and then allows clearing by the body
Go to workouts - Fight Club, 40/20s, FTP Progressions, Attacker (under, over), Chores 40x20, Blender, Rookie (3 x10), The Bat, Angels, Cobbler (now Clobber), ISLAGIATT
MAP
Train with 3 to 6 min intervals with 2 to 1 rest - 40/20 or 20/10
Repeated Sprints
Accumulate time above 90% of VO2 max
Go to workouts - Rue the Day, Revolver, 30/15, 14 Vice Grips and Nine Hammers - one of most effective!!!
Also @Helga can I suggest the Pre-Race Anxiety podcast as a future addition - maybe in conjunction with a taper workout.
Just finished Training & Recovery When You’re Over 40. A pity the podcast ends with three and a half minutes left of the workout - as it were in the middle of a 110 rpm interval.
Trimming the workout to fit would be straightforward given the structure of this simple warm-up routine. In this case, I’d suggest a cut of 2,5 minutes from the beginning and 1 minute from the end. And, if needed, something similar with the rest of the episodes based on the same Warm up: 20 minutes NoVid.
Apart from that, I think it’s great that some of The Knowledge episodes are made available this way in Systm.
This is a great idea! I’ll have to have a go when I revisit Sufferlandria on a two-week trial in a week or so. Hopefully it lives up to my expectations.
(Doing this primarily to take the 4DP test and compare my progress over the last year and against the protocol my coach uses. My FTP is pushing 350 now and want to see how I’d fair at my current strength on the 4DP protocol)
