Before you do your first Sufferfest workout, you'll need to enter some personal details so the app knows who you are, what your fitness level is and which platforms you'd like to share workouts to. You can do this on the 'Settings' page, accessed from the top navigation of the app.
The 'Personal Info' tab of the settings page will automatically list the name and email address that you used when you created your account with The Sufferfest. This is the place to enter your:
- Date Of Birth
- Body Weight
- Language Preference (Coming Soon)
- Metric/Imperial Preference
Note: Rider weight and gender are needed before you do the Full Frontal Fitness Test.
The 'Workout Settings' is the spot to be for reviewing your 4DP and Lactate Threshold Heart Rate settings. When you first open The Sufferfest app you will have a default FTP setting. Once you complete the Full Frontal Fitness Test the app will automatically fill in your 4DP profile for you here.
4DP™ or FTP?
You can run a workout using the Standard FTP or the new 4DP™ profile. You can manually set the 4DP™ but it is not recommended and you will not get a rider type/profile. We highly recommend doing the Fitness Test: Full Frontal and the App will automatically set your targets for you. The App also has a Full Frontal Taper plan in the training plan page of the App. Just navigate to the Road Training Plans and it will be the first one listed. You can navigate to our Four Dimensional Power Training Resources page to find all the help articles and web page links.
Set Your Current Fitness Level (4DP™, FTP, LTHR)
If you're going to train with heart rate, virtual or real power, then the app needs to know how fit you are. The app does this through two different metrics. They are:
- 4DP: This is the best training experience possible. It stands for Four-Dimensional Power™ and is your power across Neuromuscular Power (NM), Anaerobic Capacity (AC), Maximal Aerobic Power (MAP), and Functional Threshold Power (FTP). *You must do the Full Frontal Fitness Test to set these values
- FTP: This is for virtual and real power. It stands for "Functional Threshold Power" and is the sustainable maximum power you hold for one hour.
- LTHR: This is for heart rate and stands for Lactate Threshold Heart Rate. It is 98% of your average heart rate during the 20-minute portion of the test.
When the app knows your values, it can set personalized power and heart rate targets for every workout.
- We recommend doing the Fitness Test: Full Frontal to assess your 4DP™ metrics. If you just want to train the old way with FTP, you can enter an FTP number and train that way.
- If you don't know your values, then the app will just use a default FTP value of 200 watts (150 watts on iOS). You can ride using these defaults, although the workouts won't be personalized to your fitness levels and you won't be getting the most effective workout. Keep in mind you can adjust the intensity in the workout by tapping the screen and adjusting up or down to better dial in the workout.
- If you want to know your values, then you just need to do the 'Full Frontal' fitness test video in the app. After finishing that video, the app will automatically calculate your Four Dimensional Profile™.
Want to learn more?
- Four-Dimensional Power™ Training Resources
- What The Heck is FTP, TSS, IF, and LTHR?
- How Do You Calculate LTHR?
- Download the RPE to FTP Mapping sheet (for old FTP users)
You can also connect to Strava, Training Peaks, Garmin Connect and your Email account in the settings page. Just click the logos and enter your details. You can stop sharing at any time by un-ticking the logos.
If you are having difficulties connecting to Strava, Training Peaks, or Garmin Connect try using a different web browser. Some users have had problems with the Chrome browser. Using Firefox, Internet Explorer, or Safari works very easily. Still having issues? Check out the Article, "Sharing to Strava, Training Peaks, and Emails".
Local Storage Usage
In the download section, you can see the amount of memory used by the downloaded videos. You can delete videos from the main video list or in the workout setup screen by selecting "stream". You need 1.5 times the space of a downloaded video to finish a download. That means if you want to download a 1gb video, you need 1.5gb of free space available. You can download as many videos as you want.