Hi all - just copying another reply to users with questions about the adjustments to workout intensities.
I’ve seen some strong feelings regarding the changes to the workout intensities, and I can guarantee you all that the changes were solely my doing - and that all of the changes were done to help all users to have a more effective training experience.
SYSTM, and specifically The Sufferfest sessions, is still very much oriented toward high intensity training. It’s true that there are many fewer sessions are truly maximal effort workouts overall (examples include the ramp of Half Monty, all efforts in Full Frontal, portions of Violator, most of the efforts in The Trick, and the last couple hammers in Nine Hammers are expected to be completely maximum effort sessions) there are still 15 out of 62 SUF sessions that are >.9 IF and 41 out of 62 are > .85 IF.
For giggles, I just reviewed Rohan Dennis’ training from April through July (including all of the lead-up sessions indoors on his KICKR preparing for Tokyo) and none of his workouts were > .85 IF save for a couple of race days.
For another example, I reviewed Steve Worley’s training for this year and also found only a couple of sessions around .85 IF over the last 8 months. Steve is featured in the Velodrome workout in my A Week With, and he just set a 70-74 age group world record in the 2K individual pursuit (2:26.9) in October 2021 and also won his master’s national championship criterium, while also earning silver in the road race and bronze in the ITT at USA Cycling master’s nationals in early August this year.
The adjustments in workout intensity were based on analysis of workout completion rates and my years of experience working with all kinds of athletes - from NHL professional ice hockey players, ProTour cyclists and Olympic cyclists & triathletes as well as junior, age-group, and master’s athletes at all levels.
I understand that it is a departure for many of you, but know that the greatest value in training does not come from achieving failure…or barely finishing sessions, but in finishing workouts such that your body is not just tolerating the workload, but is capable of adapting and improving from the work done. More isn’t always better. And harder is just that - harder, but not better.
If your true goal is to simply smash yourself, then just do everything in Level mode and go as hard as you go. But if your goal is to improve your health and fitness, then keep working hard - but specific and smart. Leaving something in the tank is smart and effective training.
Happy training & racing, Sir Neal Henderson, KoS