Just do as youâre told 
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The workout structure looks almost identical to The noVid workout MAP Micro Intervals: 3 sets 40/20s which is on my plan for Wednesday. I assume itâs a straight swap if I want to?
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Yep. Minor tweaks I think
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Just did it today. Super cool video but I thought it would be harder than this. I was too prepared for discomfort maybe 
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Did this last night as planned, It was great to have a video and storyline to stave of the boredom. I really liked the details such as the Sufferfest brand overlay over the original broadcast graphics. The mental training tips were nice but I found the workout so easy I wasnât in the kind of very dark place where I could practice applying them. My HR was still in Z3 by the end of the first set, so I started to increase the difficulty and was at +10% by the end of the third set HR just above threshold. It felt like one of the easiest workouts with MAP intervals Iâve ever done, is it really supposed to be that easy? Iâm certainly not due a retest as I fell down the ERG spiral of doom on the 12th Vise Grip last week.
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Iâve not done this workout yet, but for me it looks like the targets are 10-20w lower than the 40/20 targets in The Chores.
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Hi @JGreengrass!
Overall, this session should be challenging but should not be nearly impossible to finish. Training isnât always about hitting your maximum - in fact, only on occasion should a session put you at your limitâŚand this one generally should never put you there. It might be good to make sure that your current FTP and MAP settings are accurateâŚas generally speaking, most folks will see heart rate getting into Zone 4 by around the 5th or 6th effort during these kinds of sets/efforts. Keep up the great work!
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I exchanged Revolver in my plan for Rue the Day instead. This plan had me do âFull Body 16â followed by Power Station yesterday. RTD today turned out to be quite the hard workout.
Reached Zone 4 by interval 6 on the first block, interval 5 on the second block and interval 2 on the last block. So @Coach.Neal.H is pretty spot on for me there.
Music during the hard efforts wasnât doing much for me until the last block, thatâs when stuff got lively and much more motivating.
The footage is awesome. @David.McQuillen.KoS whatâs the background story on the section where Van der Breggen and Van Vleuten decide to coast it out? What race was that?
The rest after the first set of intervals though - the video is not really helping the heart rate go down. No spoilers, go see for yourself.
edit: I found the info from the footage. It was the 2020 Ronde van Vlaanderen (Tour of Flanders). In summary, itâs badassness from Van der Breggen:
Inside Anna van der Breggenâs strategy at the Tour of Flanders - VeloNews.com
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Did this today. Agree it wasnât as challenging as feared but a good session in the tradition of the Sufferlandria rides.
By the way, I hadnât realised that GVAâs residence is in Transylvania. Seems appropriate enough though. Iâll see if he is around next time I am in the neighbourhood. I guess the castle is his summer residence?
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Finally did this ride yesterday and Iâve got to agree it wasnât as challenging and daunting as it seems initially. Definitely a good MAP workout I must say and is equally as good as Power Station.
Towards the middle of the second set and the 3rd set of intervals, I really had to dig a little deep but it didnât left me broken after the session as I went on to do SUF Idol and yet still have enough energy to do other things throughout the day and not even taking a short nap. 
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I did it today and found it hard enough! Think some of you might have been holding back in the 5 minute section of Full Frontal
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@Francois-Wahoo @David.McQuillen.KoS Is Rue The Day going to be added to the list of acceptable KOS approved workouts? Or is it in the same classification as Half is Easy which is not on the list?
https://it-eu.wahoofitness.com/blog/the-knighthood-challenge/
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@emacdoug Not sure if I read this somewhere or not but my impression is that quest eligible workouts have to be more than 40 minutes long so I think Rue the Day should be eligible. However that doesnât apply to Primers (which doesnât have sound) and perhaps also doesnât apply to Tapers?
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Hello, so now you have gone soft and corporate,(and its is, although i am at hormone peak ) do i get to point out your everyday misogyny. Women are referred to as infant /lesser Girls, but the Men are MenâŚ
Before corporate you got away with it, but now you cant.
Hey @NorthumberlandHill, r u referring to the following:
The spot at 25:32 when one of the women in the Movistar kit says âCome on Girls! Keep working!â before she goes off the front? And, then at 26:02 the lead Trek rider says âGood Work Girls!â? Then at 39:04 one of the women says âIâm spent! When are the men taking over?â followed by the screen text: âThe men are nearly done with their chores âHang on.â
If so, please help me understand your criticism. I (a man) regularly hear women refer to themselves as âGirlsâ in the type of context as presented above. Similarly, men will often refer to themselves as âBoysâ in the same type of context. But both will refer to each other (with respect) as men or women just as in the context of this video.
Also, to be fair to SUF/Wahoo, I think theyâve (at least SUF has) demonstrated a pretty solid history of listening to these kinds of criticisms and made edits to make things right (as well as honestly and frankly admitting when they havenât quite gotten it right in the past).
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Why Calling Women âGirlsâ Is A Bigger Deal Than You May Think.
Have a read, boy and make up your mind.
@NorthumberlandHill I can attest that Sir @Glen.Coutts is probably the first man on this forum to spot and call out anything misogynist.
Heâs simply asking whether women calling other women âgirlsâ is okâŚyour linked article says yes, we get a free pass to do so. He is just trying to make sure he gets it right with his question by asking exactly which part of the video you are referring to, why it is wrong and what would be correct so he 1. Never does that himself, 2. can educate others if they do it and 3. Knows what to ask the video makers to correct.
And certainly Sir @David.McQuillen.KoS is a huge advocate for equality and appropriate behaviour and does not tolerate any sexism. Iâve seen him boot people off all the forums for inappropriate behaviour faster than they can blink, always men, and almost always for being sexist.
However, Iâve also seen a couple of men on here lose their minds around song lyrics being misoginistic and demanding the track be changed (on our behalf) whereas the women predominantly loved that track and the fact that it is a record of things as they have been for centuries for women, for us itâs just motivation to fight for change. PlusâŚwomen can make up their own minds, we donât need men to tell us what to find offensive. Sadly the irony of that went way over his head. Anyhoo I digress.
Would be ace if you helped out Sir Glen by answering his question. He really DOES just want to know so he can do better.
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@Glen.Coutts sorry if i did not come back to the question in the way it was meant.
The section i have issue with, is predominantly as mentioned, but i do generally have issue with women being called girls. Women are so often shrunk and made small by language and behaviour directed at us. From birth women are conditioned to accept this behaviour (97% of uk women having experience sexual harassment by the age of 25) we accept and just move on. I suspect the video tried to offset the let the big men take over vibe, by asking if they had done there chores . It doesnât for me, as they are tasks every gender should do.
Everyday language makes women lesser so oftenen and so diversely, it should be called out. Would you like being called boy (pre pubescent with no independence) at all times. Think of a lot of other every day words that are used for women that are generally negative. E.g what is the male version of slut, whitch (ill not get more offensive)
I may be sensitive i work in a very male dominated industry,(not cycling) where you either accept the abuse (that will escalate, ) or you call it out. It is easier to call out words, other behaviour are much harder to deal with.
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Let me guess? Engineering? I work in Civils and am often the only woman in a meeting of 15+ people. Once a man from another consultancy asked me to get him âa cup of tea, thanks loveyâ My boss absolutely delighted in the opportunity to point out I was the lead, made his day, bless him 
My company has very close to a 50:50 split which is impressive given we STILL donât have an equal split coming through university.
So I totally understand being sensitive to it, and well done on being confident enough to call out shonky behaviour.
P.s. Iâm quite happy to call out poor behaviour too, but I could see my boss was absolutely dying to. Given Iâd told him it wasnât enough for men to behave properly, they also need to call out the bad behaviour when they see it, otherwise theyâre endorsing it through silence.
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Thanks for answering the question and clarifying where you take issue. I am 100% in agreement and as a father with a daughter (and a wife [GvA bless her]) have always taken offence when men call women girls. I take a similar offence when, as is quite common in cycling, men refer to womenâs racing as âladiesâ races or âthe ladiesâ races. Itâs demeaning, whether intended or not.
So, we are in agreement then (I think) that women get a pass on referring to themselves as âgirlsâ while allowing for our general issue with women being called girls.
To your related point:
To be honest, I did wonder if the women of Sufferlandria and/or women who are newer to SYSTM might perceive that section as you did. Iâd be curious to hear from other women in the forum.
As a man, I thought the women, in saying âIâm spent! When are the men taking over?â was intended as more of a âwhen are the men gonna do their share, weâve done our partâ which is then, if Iâm not mistaken, followed by one more badass effort before switching to the menâs race. The screen response to the question of âwhenâ was âThe men are nearly done with their chores â Hang on.â which again, from my perspective, wasnât indirectly suggesting that women ought to be doing these chores rather than them, but that cyclists (people, regardless of gender) all have chores to do and the men just happened to be doing theirs at the time. Thereâs also a subtle (not so subtle) reference to the Sufferfest Video called The Chores (which, if you havenât done it yet, suggests if you complete the video you will never have to do Chores again. It doesnât work, lol!)
So, all that said, to me, âtaking overâ was like in a relay race as, weâve done our bit, now itâs time for you guys to do yours
In any case, no need to apologize (except for calling me boy ). I understand that dealing with misogyny can be exhausting.
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