Below are the intensity factors FOR ME on the old app vs new app. Keep in mind a few points.
First, the old app does not change projected IF for me regardless of how I change my 4dp workout settings. The new app, however, does appear to adjust them. For example, if I change my MAP up or down 20 watts the new app raises and lowers the IF. Maybe Coach Neal and the crew created a new IF formula to incorporate all 4 parts of 4DP? Regardless, you might find that your new intensity factors are different than mine.
Second, because the new IF factors are not directly related to only FTP like the old IF factors were, you canāt really judge how much easier the workout is (or if it is unchanged.) For example The Wretched for me dropped from .98 to .87. Seems like a huge change but maybe the numbers are different for others. It doesnāt bother me as Iāve never been able to finish The Wretched!! Iām a great test taker (Full Frontal) but my body could not take the resulting increases to my 4DP on most of the plans and left me kind of discouraged. Looking forward to see how I perform going forward. And if I want to crush myself I always have Full Frontal!
Video Old New
14 Vise Grips .93 .92
AVDP .96 .88
Angels .89 .88
Attacker .85 .85
Blender .88 .86
Blender Mini .90 .88
Butter .88 .87
Cadence Builds .61 .61
Cash Register .88 .87
Cobbler .81 .81
Defender .91 .91
Do as youāre told .90 .84
Elements of style .78 .76
Extra Shot 1.0 1.0
Fight Club .94 .85
GOAT .83 .83
Getting Away With It .78 .78
Half is Easy .90 .80
Hell Hath No Fury .89 .88
Igniter .79 .77
ISL Thin Air .83 .82
ISLAGIATT .90 .86
Joyride .92 .91
Kitchen Sink .84 .82
Local Hero .88 .87
Long Scream 1.0 .95
Nine Hammers .92 .91
Power Station .86 .86
Primers .75 .74
Recharger .62 .62
Revolver .93 .92
Revolver is Easy .95 .91
Suf Idol .92 .89
Standing Starts .68 .64
Tapers n/a .79
Team Scream .89 .88
The Bat .88 .87
TBTITW .90 .89
TBWIB .88 .85
The Chores .89 .88
The Cure .86 .85
The Downward Spiral .97 .91
The Hunted .84 .84
The Omnium .97 .86
The Rookie .93 .87
The Shovel .87 .85
The Tool Shed .92 .91
The Trick .94 .84
The Way Out .83 .83
The Wretched .98 .87
There is No Try .92 .90
Thin Air .83 .83
TGTTOS .72 .72
Told off by Angels .92 .87
Violator .88 .85
Who Dares .89 .87
The SUF numbers were calculated for a generic rider profile, very likely not yours. SYSTM uses your 4DP profile to do the calculation so will give you personalised IF and TSS. Because of this you canāt really compare the old (almost always wrong) numbers to the new as even unmodified workouts are likely to be different. And, getting it in because I have to, #TotallySillyScore
(An example, just to illustrate the point using everyonesā favourite, once impossible workout, Nine Hammers. SUF stated IF = 0.92. Actual SUF IF for me = 1.05. SYSTM IF for me = 0.98. SYSTM IF for Sturm = 0.91. All different, all largely meaningless - see Coach Nealās comments)
@JamesT ahh, Sir James, thanks that demystifies a few things for me.
I was previously anticipating only 23 SUF vids to have amended planned IFs in SYSTM, but this explains why pretty much all of them are now looking different.
Iāve been recording my actual Ave HR on each completed ride since retesting 4DP a few months back so was after the names of the 23 that had been adjusted so I know not to compare future Ave HR on those with my historic data.
It would be helpful if SYSTM could redraft this explainer to make this topic a fair bit clearer:
Did Blender yesterday, where the three sets of Pain Shakes, intervals in each set now have got slightly declining intensity instead of the same intensity for each interval. I believe this may have helped me avoid any death spirals.
One of my favourites too. Although, sorry, not Welsh.
For my (rather, er, individual ) 4DP profile the IF is now 1.04. No complaints from me, it was 1.10 before the adjustments (and had been as high as 1.18 - by the targets, targets that I always ignore because itās a track simulation and no power meters on the trackā¦ is my excuse).
If you want to see higher IF numbers then simply do the kilo, fun fun fun , on repeat and push your AC through the roof to where the lava clouds reside. Thatāll massively skew your IF numbers and make you wish that this particular metric had been left in the back of a dusty cupboard rather than become some kind of āthingā . p.s. donāt get me started on Totally Silly Score
Hah, I have a long and colourful Totally Silly Story about a Fictional Turquoise Porpoise and its hunt for the mythical ānumber of mistruthā but itās been put on the shelf labelled Inappropriate Fiction so best I donāt share it here
And Iām not even going to kick the Big Mountain mole hill, guaranteed screaming toes for anyone doing that
Iām a better pilot today than I was yesterday. I aspire to be a better pilot tomorrow than I am today.
Itās not about ānot being the best from the very beginning.ā Itās about cultivating a growth mindset in everything we do, personally and professionally. Iād be very cautious of anyone who decided heād figured it all out at Age 30 and never changed anything after that.
@Coach.Neal.H , Your solution doesnāt work for me. You really didnāt answers the question. I have done some tweaking on my own to get back to the SUF App metrics. It is a bit time-consuming, since I donāt have the access to the inputs. It can be done, photo āThin Airā. How about just adding a button to go back to Old Sufferlandriat?
What keeps me coming back to these workouts is what you all started with, a Quality āSufferoutā in a short time. It is pointless to spin the bulk of your training/workouts and levels that do not actually produce results, which is what I have with the SUF App metrics. Itās like training for a Gran Fondo on your kids bike. It might be fun but at the end of the day,
@CavaliereNero Riding the ānewā Nine Hammers definitely didnāt feel like a ride on my kids bike. It was just as hard as before but without the spike of MAP at the end - which I could never get through. I actually finished and I didnāt have to skip any training in the days following. If you want a thrashing - try a Week with Sir Neal - Rabbit Mountain, Superflag and Velodrome. I think you will be very pleased with the suffering.
I felt that the link to the article in Sir Nealās initial post about Groundedness provided good perspective on the changes. I found the below passage especially helpful:
Of course, stopping one rep short requires discipline. You need confidence in your process, confidence that if you stay patient, show restraint when appropriate, and take consistent small steps, youāll end up with big gains. Research published in the British Journal of Sports Medicine shows that most sports injuries happen when an athlete increases their training load too quickly. The best way to avoid injury is to slowly build up training volume over time. When acute workload, or what you did this week, is more than twice as much as chronic workload, or the average of what youāve done the past four weeks, youāre significantly more likely to sustain an injury versus when you make a more modest increase in training volume and intensity.
Given how I felt when I didnāt complete a Nine Hammers last week, Iām not sure I understand this.
I can guarantee you that statement doesnāt apply to all.
But - I get it if itās specific to your physiology that you may need them to be set at 111% (eg your example), but I donāt think itās pointless to try them at 100%, that would mean thereās thousands of users wasting their time - yikes.
Anyway - more to the point - top top job completing Thin Air at 111% - thatās bloody impressive @CavaliereNero
I havenāt done Thin Air in Systm yet but Iāve done the āoldā one quite a few times. I usually just about finish it, but itās tough, very tough.
Having just compared new and old I have to say that the difference in power targets between the two do surprise me. Iāll have to spin this one up and see how it goes.
Same here, really tough towards the end but just about doable. Just checked old vs new and similar to @CavaliereNero I would need to increase my ftp setting by around 11% to keep them similar.
I can understand why the targets have been dropped, but 10% seems a lot for a workout that is described as āthe longest big effort in the Suf libraryā.
) 4DP profile the IF is now 1.04. No complaints from me, it was 1.10 before the adjustments (and had been as high as 1.18 - by the targets, targets that I always ignore because itās a track simulation and no power meters on the trackā¦ is my excuse).
, on repeat and push your AC through the roof to where the lava clouds reside. Thatāll massively skew your IF numbers and make you wish that this particular metric had been left in the back of a dusty cupboard rather than become some kind of āthingā 
. p.s. donāt get me started on Totally Silly Score 
Still a Celt if itās any consolation 
