It says it is only for experienced riders. How do I know when I am experienced enough to do this test?
This might help https://support.wahoofitness.com/hc/en-us/articles/360021387460
At the end of the day, it’s really “just” a workout.
I’m guessing you’re ready (not knowing anything at all about you, your experience level, fitness level, tolerance for discomfort of various lengths etc etc, so clearly an “expert” level opinion here )
In all seriousness, I would def recommend the 7 day prep plan for anyone who hasn’t done FF before. It really helps get your head in the game. B
How long have you been using SYSTM for and what sort of sessions have you completed so far?
Ok thanks, I will try it after my next training block ends.
I have been using wahoo systm for 2-months now, doing the high volume tempo blocks.
Before that I was on Zwift for 2 years.
We generally suggest giving the full frontal 4DP test a go after 12 weeks of training. You can give the half monty ramp test a go in the meantime
With respect @Coach.Andy.T, that’s not what Sir Neal tells us. He says to do it early in the training season to make sure the targets are accurate then at about the 6 week point to do a mid-plan Half Monty, followed by a 2nd Full Frontal at 12 weeks. Unless I’m mistaken and this advice has since changed.
You might want to try a mix of rides as constant Tempo really isn’t a great training plan You need to add in some recovery AND some endurance (or you will find that your ‘tank’ is empty just about the time you finish your normal workout (tempo for an hour and you ride endurance for about 1:15 and you feel drained, I’ve been there).
Give that a full cycle (three or four weeks time) and then go through the Full Frontal Prep week. You’ll be surprised at the gains and where you need to go. Then engage a 12 week plan and repeat until your ‘A’ ride. Before that follow a tailored riding plan for what the event entails.
Ah, Neal and Mac have told me that for beginners it’s best not to dive straight into the Full Frontal especially if you don’t have experience riding full gas for 20 minutes. But on a lot of our plans we do theHM 6 weeks in and end with a FF to assess gains
@Coach.Andy.T One thing I always recommend it watching the vlog on how to get the most out of Full Frontal and Half Monty. I also recommend doing a recovery week with what people THINK their FTP is. It’s interesting to find that people tend to dial it down after a few days! Then they can do the prep week for Full Frontal with knowledge what is going into the test.