For me those overs are still supra-threshold. I don’t think that part of the workout has been altered. The changes have been made to specific segments rather than a blanket adjustment.
I’m happy to be corrected though…
Hi @jkorngold Jacob - and welcome to the forum - great to have you on the forums
The ten minute segment you mean? That goes above threshold for me every minute, and under the other minute.
How do I determine my threshold? Is it heart rate? power level? Is it one of the numbers if 4DP?
Angles serves up 115/134 for the over/under section. My 4DP FTP is 128.
So - over/under seems to be intact.
It suggest a Zone 4 heart rate. I don’t usually hit zone 4 until at least 30 minutes into a 1 hour workout.
Excellent - all sorted.
HR is a lagging indicator so that’s just an info thing.
Threshold is FTP
Could we get the backstory on this? I’m dying to hear more about it.
I won a competition to attend an Oakley launch event and meet Cav. They’d set up the two turbos so people could race each other. At the end they then asked Mark if he’d race off against me as I got top spot.
I think he slightly underestimated the fact that I may be a little lard arse but given the virtual riders were set up with the same weight, he probably needed to give it more than the 7-8 out of 10 effort he gave 
it was funny after though as I could barely breathe and he didn’t break a sweat lol
Hahaha. Still ace that you smashed him. I hope you told him not to feel too bad as you’re actually a Sufferlandrian Wildebeest
The funny thing was he was totally fine about it, shook hands etc etc. But his agent was a total kn@b!
They actually tweeted about me beating Cav but then a couple of hours later it was removed 
yeah i did see it, nice work
Yesterday I suffered Team Scream for the first time and it was one of the best suffering I ever had in Sufferlandria.
Some weeks ago I complained about the couchlandrianized Fight Club but I found that my AC is not accurate as I have been doing only Half Monty for a year. So all workouts where AC brings the suffering factor is easier for me since the change.
Re: Progress on new Systm and 4DP testing to prove progress.
Late to The Party, as injury has meant I’ve been out of training during the Sffrfst/Systm vowel dropping change and just catching up on this thread. Don’t think my rambling point has been answered in the thread so here goes.
I appreciate the changes to workouts and I’m sure the vast amount of data that Sufferlandrians produced took some time to analyse and adapt the sessions. I’m sure there is a reason. Science is always right until the next theory proves it wrong, but that is not criticism, rather the opposite. We have to continue to update science based on new data and information. It would be crazy not to. I’m sure that is what @Coach.Neal.H has done.
Soooo. what is my point? Ah, yes, did The Chores yesterday. Didn’t seem as hard as I remembered!! (I thought memory lessoned the previously felt pain? Or why would women go through child birth more than once (my wife did it twice!!), but even so, seemed suspiciously easy).
I presume this is the new settings? It was far from easy, but I expected it to be harder.
Maybe I just didn’t go hard enough on my 4DP as whilst my knees are recovered, perhaps I did not trust them fully and subconsciously held back? Or maybe it is the new interval power settings?
My point is, only time will tell how effective the new workouts are. Has anybody had sufficient time on the new workouts to have done a 4DP at the start of Systm and have done a 4DP instead of a Half Monty to see if gainz have been made? (or indeed, two 4DPs with enough time between to assess any progress/gains.
This is the live experiment as we speak, that you are all undertaking and giving Coach Neil the data to prove to what extent the changes have been positive. (note the open ended “to what extent”)!
I’ve just started a 12 week road programme to get fit again. I will be training conscientiously (I rarely miss a session).
This year starting January I did in 2 x 12 week programmes and made 25% gains in FTP and ±21% on the other 4DP metrics. (*done on a trainer with virtual power that was 20 years old, but set up remained constant throughout the 2 x 12 week plans - now I have an Elite trainer with more accurate power measurement).
Looking forward to see what gains I can make. I was not unfit coming into my Sufferfest having completed the Rapha 500 before starting Sufferfest a week after.
I’m not sure what my starting point is now due to the injury, but I’m not wholly unfit again. I am interested in the experiment to see if I can replicate those gains again on the new Sufferfest. I have my 4DP which I was please with, just the inkling I could have squeezed out another 1%.
So, the point of this rambling is; has anyone done a programme/part programme with a starting 4DP at the Systm relaunch date and a recent 4DP to see what gainz they have made??
AFAIK The Chores is unchanged in Systm (apart from the intro) All power target should replicate the Sufferfest version.
I haven’t yet completed 2 FF tests since the Systm launch but have done 1 and have a mid plan HM scheduled for next weekend.
A couple of my recent workouts have been “adjusted”, namely the Omnium and Fight Club. Believe me, these were still as challenging as ever and I will be interested to see the result from next weeks HM!
Yep the Chores is unchanged other than a slightly shorter warm up becuase the intros have been standardised.
I compared an advanced high volume vs the low & moderate volume plans and found the high intensity days were almost identical. The main difference was the length of weekend workouts and occassionally 6 days/week rather than 5
Just noticed how The Bat was changed (edit: as noted below this actually happened around late 2020 or early 2021). This one is kind of weird, because the whole point of this workout is supposed to be about sustaining threshold efforts without being able to recover from a prior sprint. In simple terms at least this would seem to retain an aerobic deficit (lactic acid, or whatever) that cannot be cleared until after the interval. At 95% of FTP I definitely feel I’m recovering during the (sub) FTP portion and feel better by the end of them than at the beginning. This is probably tricky anyway, because FTP is not a physiological target and a little change here does matter a lot.
Still, it seems a strange to reduce this, to now about 95% of FTP because it seems hard to believe that anyone wouldn’t be able to do AC sprints (edit: MAP actually) followed by a 3 or 4 minutes of FTP. If the overall work is too hard, recovery sessions can be longer. But by definition FTP is something you can definitely do for 3 or 4 minutes, and a reasonable anaerobic deficit probably shouldn’t change that.
This one is simple enough to just crank back up with the controls, but it’s a bit odd to me that it’s reduced. I really kind of feel some of this may be for market appeal. That can be rationalized as “what people practically will do,” and that even matters. But The Bat is supposed to have uncomfortable intervals. Admittedly I think it’s still a useful and nice workout at lower targets, but it seems to lose that aspect of maintaining an aerobic deficit for a few minutes, which is this type of workout is meant to do.
I have zero memory re changes in the bat. I can say it works really well for me and is REALLY hard to finish in it’s current guise - so from my perspective it’s currently set at a level that makes it do exactly as you’ve described. With those MAP efforts, 95% of my threshold is really hard to hold as the intervals progress.
Wouldn’t fancy it harder.
I just checked my history on this one and it seems it had always been 95% of FTP. Also, while YOU may find that FTP is something you can do for 3 or 4 minutes, after a reasonable anaerobic effort, by the 6th one, with the MAP/AC bits, it is far from easy for me. Doable, yes but not a toodle around the park.