Sufferlandrians, you know the daily routine by now: get up at dawn, complete The Chores, and change your chamois. At 7:34, and it’s time to head out of the SUF mines to the Sufferlandrian fields. This new workout is designed with zero flash and no flair—just pure, high-RPM pressure to tear your legs to pieces and shred any lingering notions you had about comfortable cycling.
The Workout Overview
Your legs are about to enter a trial designed to maximize oxygen utilization and force brutal lactate clearance under duress across six relentless, muscle-ripping sets:
-
3 minutes @ 90% FTP + 1 minute recovery
-
2 minutes @ 100% FTP + 1 minute recovery
-
1 minute @ 90% MAP + 1 minute recovery
-
Repeat 6 times
What to Expect
You’ll spend almost the entire session riding at or just below your threshold, simulating the razor-sharp pace of a hard-charging peloton. You’ll dodge laser goats on patrol, slice through technical cobbles, and deal with Butter Boy attempting to tear up your rhythm during a recovery interval.
Through brief, active rests, you’ll need to keep your head down, control your breathing, and hold your form when the session tries to put you through the shredder.
SPECIAL SHOUTOUT: SUF National Day is Coming!
With SUF National Day 2026 right around the corner on October 24–25, you need 3 full hours of indoor riding in SYSTM to earn your badge. You could easily ride this new beauty twice over the weekend—or back-to-back if you’re a true Sufferlandrian sadist and wash it down with a Long Scream to hit your 3-hour requirement in double quick time.
Screw your head on, fire up SYSTM, and step up to the Shredder. The choice is yours: Shred or be shredded, what’s it going to be?
Now available in the Wahoo SYSTM app. Remember to do your 4DP® test first so Grunter von Agony can make sure your targets are set precisely to maximize your glorious agony.
