SYSTM SEPTEMBER Challenge: The Arc-en-Ciel Protocol 🌈

Challenges and Achievements
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Winning a World Championship isn’t just about having a big engine; it’s about having no weaknesses. The Arc-en-Ciel Protocol requires you to earn your “stripes” by conquering four distinct areas of performance.

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You start with the tactical endurance to reach the final hour, the anaerobic capacity to bridge the winning gap, and the neuromuscular snap to finish on the top step of the podium.

The 4 Workouts

Complete these four sessions to earn your badge:

  • SUF | High Time: A fast-paced, high-intensity session designed to build your Maximal Aerobic Power (MAP). It features sharp, repeatable supra-threshold efforts with brief recovery periods to teach your body how to process lactate and sustain speed under heavy fatigue.

  • SUF | Revolver: A legendary Sufferfest interval session. It consists of 16 x 1-minute all-out micro-intervals with equal 1-minute recoveries. It is designed to push your heart rate to its limit, boost VO2 max, and build mental toughness.

  • SUF | Long Scream: A brutal, continuous 30-minute time-trial effort. There are no breaks or recovery valleys—just a relentless pace right around your Functional Threshold Power (FTP) that tests your pacing, efficiency, and sustained mental focus.

  • SUF | 14 Vise Grips: A punchy anaerobic capacity workout featuring 14 high-power, sub-minute attacks. It simulates hard surges, race-winning attacks, and sudden acceleration out of corners, crushing your legs through rapid spikes in intensity.

:gear: How It Works

Complete all 4 cycling workouts in any order on Wahoo SYSTM by September 30 to earn your badge.

:spiral_calendar: 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.

On top of this month’s challenge, why not check out the UCI road race route in Montreal and ride it in the Wahoo app (open this link via a device with the Wahoo app installed):

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