I did the Full Frontal and it was a pain that seemed to take ages to complete. My numbers went down from the previous Half Monty. Accordingly, it told me my weakness is sustained efforts.
Now I’m not sure what to do next. There are training plans for FTP/MAP/AC/NM, but which is best for “Sustained”?
Looking at my 4DP-graph, I should work on my AC as well. That seems like an odd combination
This is my 4DP result. Meanwhile I did the Mountain Fondo plan and the included Half Monty pushed FTP to 273 and MAP to 332.
Do the FTP Progression series – that will help with your sustained efforts.
You can also filter the workouts by “Sustained Efforts” and you will find about 35 workouts that will help you.
Among Sufferfest workouts: Attacker, Cobbler, Defender, The Rookie, Long Scream and Hell Hath No Fury
There are also the mash-ups such as It Seemed Like Thin Air and Kitchen Sink.
The AC portion of you 4DP graph is more than half full which makes it a strength not a weakness.
An AC weakness looks like this
The traditional way to work on a sustained weakness is high volume endurance riding at steady Z2.
SYSTM is smarter than that, if you pick any of the cycling plans they will be tailored to work on your weakness.
What are you riding goals?
How many hours a week can you ride?
It has confused me many times, but from what I understand:
There’s 4DP numbers, as in: your very own power curve, and there’s your rider 4DP profile & weakness
Each workout by itself is tailored to your 4DP numbers as the four coloured power targets are scaled to your 4 power capabilities as derived from FF.
Each building block targets one very specific aspect of a power curve and therefore is not tailored to your rider profile. (each individual workout is still tailored to your 4DP numbers).
The event plans are tailored to your rider profile taking your strength and weakness into consideration when picking the type of workouts in the plan. And then those workouts are again still tailored to your 4DP numbers.
That would make sense. With Event Plans, the plan targets your 4DP ‘weaknesses’ wrt the goal. With Building Block plans, you are selecting which 4DP to target. In either case the workouts are scaled appropriately to your 4DP.