So I’ve completed my first proper 4DP after the a few training sessions. I’ve been cycling for years but never really got into training programs. I use to do a bit on zwift but decided I need something more structured to make the most of the 3-4hrs per week that I ride.
NM - 1285w
AC - 498w
MAP - 293W
FTP - 239w
I used my wahoo kickr (2016) but power was from my power2max NG as I thought that would make the correlation to the outside better.
My weakness is my aerobic ceiling so has suggested Vo2 efforts.
Based on this what training program would you suggest?
ANY plan you choose will be tailored to your unique profile (playing to your strengths AND your weaknesses) as every workout will be based on your 4DP results.
Now, that said, as for picking a plan, my 2 cents is to first consider your goals. Do you have an event in the future that you are looking to prepare for? If so, how far away is that event?
In the absence of a specific goal, with the time you have available, you really can’t go wrong with the General All Purpose low volume plan.
Another option, is to look at the Cycling Essential plans which offer a series of 3 week (8 blocks) or 4 week (6 blocks) plans though the volume does increase as the blocks proceed.
If it were me, I’d just go with the All Purpose plan, unless you have an event specific goal.
P.S. fwiw, imho, correlating outdoor and indoor power is a little like apples and oranges. This is worth a read, and a listen:
It’s not that the plans themselves are tailored, it’s that each individual workout in the plans are tailored to your unique 4DP profile. If you are very specifically looking to target one particular metric, then the building block plans are the way to go. The thing is, those plans are only 4 weeks long and can get kinda repetitive unless you’re willing to “find and replace” for similar workouts.
Edit: sorry if the way I described it earlier wasn’t clear.
Edit 2 @DMTCycling, thinking more about your first post, it wouldn’t be a bad idea to do a MAP block and then follow that up with an all purpose plan. At the end of the MAP block, you could do a Half Monty test to see how your MAP and FTP have changed.
I like @Glen.Coutts ‘s first recommendation. Unless you have something specific in mind, just go with the All Purpose Plan. It has a lot of variety, with a good amount of time on MAP efforts. It’s a good way to see what following a structuring plan for a prolonged period does to you physically and mentally. You even get to experience what accommodations you need to make regarding the rest of your life in order to stick to the plan.
Just done the Revolver. Seemed Ok for the first couple of intervals so decided to turn ERG off and upped the intensity. Result was I turned ERG back on again as I wouldn’t have got to the end! lol
It was a good workout. It will be interesting to see how things progress after the 4 weeks.
Many of these workouts, and the targets that are set based on your 4DP are designed such that you should be able to complete most of them. Some just barely. It’s a mistake (as you discovered) to think early in a workout that you’re not working hard enough so you up the intensity only to find yourself adjusting it downward toward the end. The gains you are seeking are gonna come if you follow the plan and understand that in MANY workouts the real gains you’re gonna make are in the last few intervals or the last few minutes. Recovery is also critical so don’t squander that by doing intense sessions on your off days or recovery weeks.
Revolver is such a classic and one of the first Sufferfest vids I’d ever done. How hard could 15 (cough cough) intervals that are exactly 1 minute (cough cough) be?
