# Well that was demoralising **URL:** \ **Category:** Fitness Tests\ **Created:** [July 27, 2023, 10:26pm UTC](https://wahoox.forum.wahoofitness.com/t/well-that-was-demoralising/23207 "2023-07-27T22:26:54Z")\ **Posts on this page:** 1\ **Showing post:** 5
**Author:** ![JSampson](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/jsampson/32/3148_2.png) [@JSampson](https://wahoox.forum.wahoofitness.com/u/JSampson)\ **Post date:** [July 28, 2023, 1:59am UTC](https://wahoox.forum.wahoofitness.com/t/well-that-was-demoralising/23207/5 "2023-07-28T01:59:17Z")
> [@BobbyB](#): > > First time on the indoor trainer in a while and just attempted my first 4dp test and I’m feeling quite demoralised from it - I’m in need of some inspiration and motivation. @BobbyB Check out this thread on Full Frontal. Getting the test right takes some practice. > [@I HATE the 4DP](https://wahoox.forum.wahoofitness.com/t/i-hate-the-4dp/9911/13): > > @Tungstenisw Search Full Frontal or 4DP in the forum and there are lots of threads on this topic. You are not alone! FF is an intense experience and it takes a while to get it right - the mental prep, the pacing, the right positive chatter, proper cooling and hydration. For the days leading up to the test I keep myself focused on rest, hydration, go over my target gearing/levels and try to keep a positive mindset. I suggest practice gearing in level mode using Open 15 or 30 video in the days … > [@BobbyB](#): > > Is this type of drop off normal (or within usual bounds)? Has anyone got any inspirational words to help kick me on, or advice on what to approach first to get me moving in the right direction? @BobbyB Probably pretty normal. Have you checked out the Mental Toughness videos? There is some goal setting in the second one I believe and a workbook to write down ultimate, monthly, weekly goals. Sort through that and then pick out a plan that makes sense with respect to your goal. The transition up plan might be a good one to start and then perhaps something like all purpose road from there. Strength, yoga and mobility are worth integrating into the plans. If you want to crank through neuromuscular work you need a strong core. I do a yoga and mobility workout every day and strength a couple of times a week - less during deload weeks. The upside is that you will likely make gains pretty quickly if you stay compliant with the plan and also get proper rest and nutrition. Good luck! --- _[View the full topic](https://wahoox.forum.wahoofitness.com/t/well-that-was-demoralising/23207)._