4DP/FTP/MAP... Completely Confused

Is there an article that can help me understand how to use all of these values? I did the half monty today and got a bunch of values that mean nothing to me. How do I know where on the spectrum I fall? Were my efforts good, bad, really bad, average? My NM was 185, AC 114, MAP 85 and FTP 71 but then the MAP in another section was 116 and the FTP 92. It said these were the 2 values I would be working from moving forward. None of this means anything to me and I don’t see anything that explains what would be low range, average, or high range. Or what reasonable goal I should be trying to get to or how these numbers work for me when I’m out on the road. Help. Please. Thanks.

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Welcome - you can never leave.

The Sufferfest Blogs are a pretty good place to start to try and make sense of the alphabet soup that comes with testing… https://thesufferfest.com/blogs/training-resources/4dp-full-frontal-fitness-test-faq

The actual numbers that you get are going to be dependant on the specifics of your own setup - what trainer, power meter etc etc so there’ye difficult to compare to anyone else’s numbers.

The other thing to consider is that every test has a learning curve - the second/third time you do the test you know what to expect and have a better idea of the pacing - you are likely to see quite big changes in the early stages of your training.


Based on the numbers it sounds like you might have performed two tests - the Full Frontal test which provides 4 metrics NM, AC, MAP and FTP and the Half Monty test which just provides MAP and FTP. Generally the FF is used when starting the program and then you retest periodically.

The FF numbers are used to design your workouts when you select a plan in the calendar. SUF tries to balance out the training for your strengths and weaknesses so that you improve in all areas.

The Half Monty is an interim test that is often seen 6 weeks into a 12 week plan and is a chance to reassess your levels but without retaking the Full Frontal test. Full Frontal is much harder than Half Monty and requires some prep whereas Half Monty does not.

Also be sure to check out the Getting Started videos if you haven’t already.

Further, within the app there is a Section called Passport - check out your profile and it will show you what kid of rider you are based on the tests and workouts that are recommended to improve strengths and weaknesses.

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Welcome to Sufferlandria, happy to have you!
Both of the responses already given are great information. The Passport section of the app doesn’t compare you to other people, but it does give you an idea of your strengths and weaknesses relative to your threshold, which is the power/effort that you should be able to sustain for about an hour. Everyone has different strengths and weaknesses based on muscle fiber composition, cardiovascular components, previous training history, etc. So we don’t compare you to others, we focus on each person improving their own fitness.
The Full Frontal test (which gives you all 4 power numbers) is the best way to get a clear understanding of your fitness level in all 4 areas. The article that @mattgreen linked is very helpful in understanding those different metrics. If you choose to follow any of our training plans, you will get the version of the plan based on your “weakness” as determined by your Full Frontal results. And it is natural to have your rider type change over time as you adapt to the different training stimulus of any given program you’re following.
Half Monty is more of a progress check that you can do more frequently but doesn’t give you the full picture, only your MAP and FTP power values plus lactate threshold heart rate.
Your goals, or what you should work toward are entirely up to you. A reasonable goal may be to improve your metrics each time you re-test. I don’t think it’s necessary to set a particular goal for how MUCH you improve because that will change over time. If you’re new to cycling, you’ll improve quickly and with relatively big gains. The longer you train, the smaller the improvements become. My suggestion is to set a goal based on what YOU will be proud of. Helping the SUF community feel good about themselves and their fitness journey is more important to us than the numbers in your passport!
Happy Training!


Thank you all. I’ve been riding outdoors for a number of years but never really “trained” so trying to understand what the numbers mean is probably the most confusing part. I only did the half monty but at the bottom it gave numbers for all four areas I assume they are guesstimates. I appreciate everyone’s comments and will do more research to understand what my specific numbers mean. After my 2 weeks I’ll prep for the full frontal maybe that will explain what kind of rider I am. :woman_shrugging:t5:

Hi @Lisa_Perry the first numbers you referred to:

NM was 185, AC 114, MAP 85 and FTP 71

Would’ve been your 4DP settings. They probably were guestimates based on data you entered when you signed up for the Sufferfest.

The other two numbers:

MAP in another section was 116 and the FTP 92

are the result of your HM test. So your workouts are going to get a bit tougher in the blue and yellow sections than before they were applied.

Therefore your current 4DP profile (see your profile->Workout settings) is probably NM 185, AC 114, MAP 116 and FTP 92, which is clearly not right as your AC (1 min) is lower than your MAP (5 min). As others have said, it’s only Full Frontal that will give you all 4 numbers and by comparing them against each other will give you your rider type


Here is another article about what the numbers mean (scroll down about 1/3 to The Four Metrics). All of those letters relate to time spans of max effort from NM at 5 second sprints up to FTP at 20 minute, or longer, sustained efforts.


Same for me as of last March - always just rode outside and never trained in an organized way. However, once I gained experience with the platform via a few weeks of training then things started to make more sense. Usually each video will have a description of the workout and tell you exactly what metrics are being targeted and why. I also try to make notes after each ride about how I felt during the workout and things to remember for when I eventually repeat the workout. Also this forum has been pretty helpful with info from other Sufferlandrians and also from the coaches. Best of luck!

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Soooo… your telling me to “be patient grasshopper”. LOL Thank you!

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I know it sounds very vague but your numbers are just that, your numbers and generally it is best not to get lost down a hole trying to compare them to any one else. Of course be curious about them and the articles above will help make a bit of sense and how each number relates to what kind of rider you are.
The ‘shape’ of your power curve, or rather how each number relates to one another helps Sufferest tune your workouts to suggest areas of improvement and maximise your strengths. Just dig deep and make those numbers a little bit bigger with each workout!

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Yes, a little patience, but it will also take time to just learn how everything in the app works. You can read through forum questions and posts and help center articles to speed your understanding, but it also takes time riding workouts and seeing how different workouts feel and just gaining experience with it. Once you do Full Frontal, you’ll probably have a better understanding too. But of course, this is a great place to ask questions when you are confused about anything!
Happy training!

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