Unlock your full cycling potential with our KICKR SZN Challenge
Gain access to our unique 4DP methodology guaranteed to make you a better athlete. Cycling isn’t just about pushing harder; it’s about pushing smarter. Developed by Wahoo Fitness, 4DP provides a comprehensive analysis of your unique cycling profile by going beyond simple FTP (Functional Threshold Power) to measure four critical dimensions of your cycling abilities. Understand your unique cycling profile, train smarter, and unlock your full potential.
Understand your unique cycling profile, train smarter, and unlock your full potential:
Improve your ENDURANCE capacity to sustain long efforts at a consistent pace over extended periods of time by increasing your functional threshold power.
Build your stamina for sustained high-intensity efforts in long climbs and TEMPO by boosting your maximal aerobic power.
Gain the advantage by perfecting your ability to ATTACK with high-power efforts during short, aggressive phases by increasing your anaerobic capacity.
Unleash your explosive SPRINT power by enhancing your neuromuscular strength and improving your ability to deliver short, intense bursts of speed.
Complete each plan in Wahoo SYSTM to earn the ‘Go Beyond FTP’ Challenge badges! Please note, to earn your badge you must complete the indoor SYSTM version and have a valid Wahoo X subscription.
Complete the Endurance, Tempo, Attack, and Sprint plans by December 31 2024 for your chance to win a KICKR MOVE smart trainer!
Edit: so, Sir @Rupert.H, when you say complete the 9 workouts of each plan, the workouts in the 4th week don’t count? And the cross-training workouts don’t count either? Just wanting to be sure that if I actually do this one I get the badge and an entry in the draw (GvA knows my record of badge completion is, erm, sadly Couchlandrian)
Please forgive me if I don’t understand this. I just went to the plans page and clicked on the ENDURANCE plan. When I preview the schedule it has 12 rides, plus 5 non-rides. How is this 9 workouts??? In fact all four of the plans have 12 rides plus 5 non-rides.
Each plan is made up of 3 cycling workouts and one cross training workout per week with a 3:1 progression. Once you complete the plan you will earn the badge for that 4DP component.
Thank you but this does NOT answer our question. Your original post said (past tense) 9 workouts. So what you are NOW saying is ALL 12 cycling workouts & ALL five non-workouts for each plan.
I could use some advice. I’m coming off a 6month weight loss break and usually choose a 2weeks on / 1 week recovery rather than 3:1 since I’m 58. In what order should I do these plans? Does it matter? Should I even do these plans or will they be too much too soon?
I have the 6 week Fitness Kickstarter plan on my calendar at the moment plus yoga and strength…
I can only correlate this to when I was recovering from covid. Not exactly the same but here is my 2 cents. In looking at the plans there is plenty of recovery built in. There are only 3 rides per week and then one day of strength or yoga. You should be able to handle this.
BTW - last year when I had covid I was 67. Good Luck!
Any idea when the Understanding 4DP podcasts are going to be available? I assume there is no magic to when we listen to those. Also, I see there are 4 of them. Do they (or should they) be listened to in order?
Hey Sir @Rupert.H, I see you’ve edited your post to say, complete the plans to earn the badges (so I’ll assume from that, that’s the entire plan, including the non-cycling stuff and the recovery weeks).
It would be very helpful if, after applying the plans, the SYSTM calendar identified which of the 4 plans was being applied on the side bar without having to click “View”. Even though I am unlikely to be able to actually start next week (pain cave repairs ) I’ve put all 4 of 'em on the calendar beginning next Monday and continuing through to the end of December.
Perfect timing for me. Coming off a slow patch (low motivation due to cold weather). This will give me 4 months prep leading into RADL GRVL in January. Plans look good.
@Rupert.H ok BUT, they are NOT available from my calendar inside the platform. It says today, just as it has from the start: We are still working to make this content available in SYSTM. Please check back soon.
So if I watch it from the link you provided, will it show as completed on my calendar and counted for the purposes of completing the training plan?
Sir Rupert provided links to the individual episodes above but you might not have guessed it because he hasn’t “labeled” them as such. So, being fully aware I am reposting, but for clarity see the links to each episode below:
AFAIK, there is no way for SYSTM or Wahoo to link your listening to these episodes as part of the plan so listening to them will be on your honour, in terms of plan completion and badge acquisition. In terms of quality of info, the podcasts are FANTASTIC. They were supposed to return in some capacity “in a few weeks” but, so was the new cycling kit from the new supplier #TUHNTW
Having listened to the first Episode (actually the 4th episode but the first on my calendar), I would agree. I definitely learned a few things. I have a better understanding of the value of some workouts and stuff I can use to train better.
I wish they could get their stuff together on programing though. I guess an A for content and a D for execution, accepting that the content is more important.
@Rupert.H, could you please change the podcast markers in our calendar in SYSTM to add a “mark completed” command and let them show as green/completed?
I started a workout but had to leave in the middle. I did it later, but I don’t think it counted for the Challenge, since I don’t see the Wahoo X Challenge mark on the top.
So, next time, if I start a workout but have to leave due to some constraints, but do it later, should I delete that first workout? I hope not, since some “half”-workouts are still quite an effort, and I would like to register them. And since, although the workout (part of the challenge) was completed but it doesn’t have the tagline “Wahoo X Challenge”, does this mean I won’t get the badge now?
(GvA knows my record of badge completion is, erm, sadly Couchlandrian)
) I’ve put all 4 of 'em on the calendar beginning next Monday and continuing through to the end of December.