# Knowledge Episodes in SYSTM **URL:** \ **Category:** The Knowledge Podcast\ **Created:** [December 2, 2025, 4:05pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558 "2025-12-02T16:05:26Z")\ **Posts on this page:** 11\ **Page:** 1
**Author:** ![Helga](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/helga/32/23938_2.png) [@Helga](https://wahoox.forum.wahoofitness.com/u/Helga)\ **Post date:** [December 2, 2025, 4:05pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/1 "2025-12-02T16:05:26Z")
Hey everyone, 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: ### **Understanding 4DP Series** - [Understanding 4DP pt1: Neuromuscular Power](https://systm.wahoofitness.com/content-details/NQv5lxUrvk) - [Understanding 4DP pt2: Anaerobic Capacity](https://systm.wahoofitness.com/content-details/ICoEKwHCrj) - [Understanding 4DP pt3: Maximal Aerobic Power](https://systm.wahoofitness.com/content-details/8TynIwUnrU) - [Understanding 4DP pt4: Functional Threshold Power](https://systm.wahoofitness.com/content-details/HLhMwoQc47) ### **Cadence Essentials** - [When to Train with Low Cadence](https://systm.wahoofitness.com/content-details/LsDWVMAWIX) - [Spin to Win - The Benefit of High Cadence Training](https://systm.wahoofitness.com/content-details/49azaFgGBu) ### **Training Through the Lifespan** - [The Aging Athlete: The performance myths between men and women](https://systm.wahoofitness.com/content-details/jcQDf5k6ye) - [Training & Recovery When You’re Over 40](https://systm.wahoofitness.com/content-details/FWMp6HTCYZ) ### **Fuel for the Fire Series** - [Fuel for the Fire: Pre-workout Fueling Strategies](https://systm.wahoofitness.com/content-details/Cbe5H6MCoH) - [Fuel for the Fire: Fueling Strategies during your workout](https://systm.wahoofitness.com/content-details/arODYEtgLE) - [Fuel for the Fire: Post-ride fueling strategies](https://systm.wahoofitness.com/content-details/WwPil2B5eh) Use these to extend your warm-ups and keep building the better athlete! Enjoy the ride! Helga ---
**Author:** ![Utan](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/utan/32/17540_2.png) [@Utan](https://wahoox.forum.wahoofitness.com/u/Utan)\ **Post date:** [December 2, 2025, 5:24pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/2 "2025-12-02T17:24:36Z")
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. ---
**Author:** ![JSampson](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/jsampson/32/3148_2.png) [@JSampson](https://wahoox.forum.wahoofitness.com/u/JSampson)\ **Post date:** [December 2, 2025, 5:29pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/3 "2025-12-02T17:29:43Z")
@Helga Thanks - the 4DP series is great and I have listened to that podcast series a number of times. Below are my notes for FTP and MAP to the extent they are helpful to others: **FTP** - Higher doesn’t always guarantee better performance. - General endurance work - volume helps - 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. ---
**Author:** ![Utan](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/utan/32/17540_2.png) [@Utan](https://wahoox.forum.wahoofitness.com/u/Utan)\ **Post date:** [December 2, 2025, 8:49pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/4 "2025-12-02T20:49:57Z")
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. ---
**Author:** ![Cheryl.Vasan](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cheryl.vasan/32/22810_2.png) [@Cheryl.Vasan](https://wahoox.forum.wahoofitness.com/u/Cheryl.Vasan)\ **Post date:** [December 2, 2025, 11:31pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/5 "2025-12-02T23:31:42Z")
Oooh fire! I love The Knowledge podcast. Badge please? ---
**Author:** ![mserge](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/mserge/32/6805_2.png) [@mserge](https://wahoox.forum.wahoofitness.com/u/mserge)\ **Post date:** [December 3, 2025, 7:45am UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/6 "2025-12-03T07:45:49Z")
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) ---
**Author:** ![Anne](https://avatars.discourse-cdn.com/v4/letter/a/ccd318/32.png) [@Anne](https://wahoox.forum.wahoofitness.com/u/Anne)\ **Post date:** [December 3, 2025, 8:19am UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/7 "2025-12-03T08:19:25Z")
Thank you @Helga i can’t wait to try these, sounds like just what I need 😀👍🚴‍♀️ ---
**Author:** ![sir\_james.p](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/sir_james.p/32/18843_2.png) [@sir\_james.p](https://wahoox.forum.wahoofitness.com/u/sir_james.p)\ **Post date:** [December 3, 2025, 9:12am UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/8 "2025-12-03T09:12:58Z")
This is a cool addition. I rarely find the time to listen to these, so a good way to fit it in. ---
**Author:** ![Rupert](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/rupert/32/22303_2.png) [@Rupert](https://wahoox.forum.wahoofitness.com/u/Rupert)\ **Post date:** [December 4, 2025, 3:01pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/9 "2025-12-04T15:01:17Z")
We now have a badge in the progress section to complete the Knowledge Workouts. Timings have also been adjusted to fit the workout again - sorry about that. ![Screenshot 2025-12-04 at 15.00.15](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/3X/6/5/6590be1a2ad3cd4b7cc4c73d582b6cc32173d3b3.jpeg) ---
**Author:** ![jakabasej8](https://avatars.discourse-cdn.com/v4/letter/j/7ab992/32.png) [@jakabasej8](https://wahoox.forum.wahoofitness.com/u/jakabasej8)\ **Post date:** [December 13, 2025, 7:05am UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/10 "2025-12-13T07:05:09Z")
> [@sir\_james.p](#): > > This is a cool addition. I rarely find the time to listen to these, so a good way to fit it [Japanisches Bunka-Messer – SharpEdge](https://sharpedgeshop.com/de/blogs/knife-types/japanese-bunka-knife) in. [Zahnimplantate - Implantate | Artident](https://zahnarztslowenien.at/implantologie/zahnimplantate) Agreed entirely. It makes those boring Zone 1 recovery spins actually feel productive ---
**Author:** ![HughG](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/hughg/32/20236_2.png) [@HughG](https://wahoox.forum.wahoofitness.com/u/HughG)\ **Post date:** [December 15, 2025, 3:20pm UTC](https://wahoox.forum.wahoofitness.com/t/knowledge-episodes-in-systm/30558/11 "2025-12-15T15:20:28Z")
Deep joy. If there’s no badge I’m not interested. Is there a podcast on badge motivation?