October marks the official reopening of your personal performance lab. Whether your workshop is a dedicated training studio or a tuned-up corner of the garage, this month is about sharpening your tools and building momentum for the season ahead.
We are kicking off the indoor season with a “Greatest Hits” approach, selecting workouts that define the SYSTM experience. Expect high intensity, immersive storytelling, and the kind of session that reminds you why you put in the work.
The 4 Workouts
Complete these four sessions to earn your badge:
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SUF | No Place Like Home: A low-stress, gentle re-entry workout designed to ease you back into interval training after a break. It features mild, controlled surges that wake up your legs, lungs, and mind without leaving you totally drained.
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SUF |The Cure: A fast-paced, 30-minute high-intensity session built around modified 20/10 micro-intervals paired with immediate tempo and threshold efforts. It spikes your heart rate and forces your body to process high levels of lactate on the fly.
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SUF |The Chores: A well-rounded, hour-long workout that uses 40-second bursts with 20-second recoveries to drain your anaerobic gas tank before throwing you straight into sustained threshold efforts to boost AC, MAP, and FTP all at once.
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SUF |The Pain Shake: A cardiovascular test designed to elevate MAP via over-under efforts. It alternates 90-second MAP surges with brisk 3-minute recovery blocks, keeping your heart rate and breathing elevated throughout three distinct production phases.
How It Works
Complete all 4 cycling workouts in any order on Wahoo SYSTM by October 31 to earn your badge.
TRAINING PLAN
We have created a training plan for you this month with all the workouts on consecutive days for you to re-arranged throughout the month to suit your training schedule and earn your badge.
For More Information about the challenge, visit our FAQ Page. Please note, to earn your badge you must complete the indoor SYSTM version of the workout.
