The SYSTM Coaching App can now assist with both indoor and outdoor exercises. What does this mean for me as an individual? You can now choose an exercise or coaching plan from the app and add it to your schedule. It will then sync with your bike computer for both indoor and outdoor training periods.
Knowing how to browse and decode the descriptions is key to a successful outside exercise. When you click on a specific outside exercise on your coaching calendar within The Wahoo SYSTM App, you’ll see a detailed breakdown of the session. Each exercise is broken down into four components.
Heat-Up
This is the type of driving you need to do to prepare your legs and lungs for the effort ahead. While a majority of the warm-up should be simple spinning, many warm-ups also include a series of harder efforts. Warm-ups are essential to getting your body ready for your exercise. Warming up your cardiovascular and musculoskeletal system prepares you for the exercise ahead.
Major Efforts
The “work” is what the exercise is. The primary effort description will include:
Interval: Segments that must be ridden with a specific heart rate, power, or cadence. There’s usually a single segment for the interval. Sometimes there are several segments. You can finish one set by repeating the Interval Segments
Variety of Units: The number of times you go through a “set” intervals. There will always be a rest period between each unit.
Relaxation between Units – This is the driving required to be completed between Units that have been accomplished.
The number of times you have to repeat an interval in order to complete a Set. Some Units contain a single interval, while other Units may have more than six.
This is what a major effort outline may look like:
4 units:
[4 repeats per set
30 sec @ RPE 8.5 — 90% MAP (105-130% FTP).
Two minutes thirty seconds @ RPE 7 — 90% FTP]
Relaxation between Units
10 minutes @ RPE 2 — 45% FTP
*RPE is short for Price of Perceived Exercise. The scale is 1-10, with 10 being the most intense effort.
Translated into non-coach speak: 30 seconds difficult, 2 and half minutes below your FTP, then repeat this 3 additional occasions, spin straight for 10 minutes. This cycle will be repeated four times.
More Quantity
This is the driving that must be completed despite all units being accomplished. You will see “N/A” if a training doesn’t include any Additional Quantity.
Cool Down
The driving must be done regardless of the units or additional volume (if applicable). It is important to cool down properly, especially during some of the more difficult periods. Do not overlook this part of your trip!
Each part of the workout is divided into segments with a specific length and depth. Each “phase” of the exercise will include:
Length
Goal RPE
Goal Energy (expressed in % of a 4DP metric)
Goal Coronary Heart Price (expressed in a percentage of your LTHR, as determined by Full Frontal).
As an example, a 20 minute long effort with a goal RPE at two, a goal power of 45% of FTP and a goal Heart Price of less than 70% of LTHR can be written as:
20 minutes @ RPE 2, 45% FTP, HR 70%
Some of the outside periods have a NoVid activity within the SYSTM App.
Why is the target facility model in the app different?
If you are driving inside, it is better to adjust the FTP to 80%.
It’s a common myth that an individual’s outdoor energy is always greater than their inside energy. Wahoo Sports activities Science has proven that this myth is not always true. Many factors can cause an individual’s energy to vary indoors and outdoors. The terrain outside, the type of trainer you use for indoor rides as well as motivation, location, and climate are all factors.
For example, if you are a person who rides a bus or coach indoors most of the time, it will feel more foreign to you to put down a strong effort than the comfort they have when driving at a hard effort inside. Things like their concentration (i.e. not having to worry about traffic, highway conditions, etc.) can have an effect on how they travel outdoors. How they travel outdoors is affected by their focus.
Customers will notice that the FTP outside targets have been broken down into larger zone ranges within the SYSTM Training App. These zones are based mostly on data collected from a variety of tests of cyclists who performed both indoor Full Frontal assessments and also an outdoor Full Frontal power test. The results were compared and the average variations taken.
Consider a typical indoor workout like The Rookie, which is characterized by variable surges. The surges will not be the same length. Some surges may last 10 seconds while others might last 8 seconds. This outside session is 3×10 mins with surges at the end of each effort. The head unit will show you the goal range for each effort. You may initially wonder why there are ranges. WSS used historical data to determine the ranges. These averages were taken into consideration in order to reflect the difference. It’s impossible to set very precise targets with exercises such as The Rookie due to the variability of driving outdoors.
The structured coaching does not end if you drive outside.
