Half Monty

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Half Monty is the revolutionary new ramp-style fitness test designed by The Sufferfest / Wahoo Sports Science team. Years of development and refinement have resulted in a test that gives you unprecedented insight into your fitness so you can train more effectively.  

*NOTE- Half Monty requires app version 6.10 or later.  

What Makes It Different?

1- More Insight. Other ramp tests only give you an estimate of your Functional Threshold Power (FTP). Half Monty provides you with 3 critical fitness benchmarks: 

    • Functional Threshold Power (FTP) 
    • Maximal Aerobic Power (MAP) and
    • Lactate Threshold Heart Rate (LTHR)

These metrics are then used by The Sufferfest 4DP® platform to personalize the power targets in your workouts so you get the most benefit out of the time you have to train.

 

2- More Accurate. Other ramp tests just take 75% of your peak 1-minute power from the ramp to get your FTP. Analysis of tens of thousands of Full Frontal 4DP fitness tests by our sports scientists has shown that this simple formula doesn’t take into account athletes who are more anaerobically fit, resulting in FTP estimates that are inaccurate for 17% of athletes. Half Monty goes beyond a traditional ramp test by combining it with a 20-minute sub-maximal / tempo effort determined by an athlete’s heart rate. By analyzing the relationship between heart rate and power, Half Monty allows The Sufferfest app to calculate FTP to a higher degree of accuracy.

3- More Precise: Our sophisticated compliance algorithm and validation process can identify whether you performed the test correctly. This means you don’t need a smart trainer with ERG mode to get accurate results. Our huge data set of Full Frontal 4DP fitness test results also allows us to use gender, height, weight, and age to further validate and improve the accuracy of your results, even if you perform the test without a heart rate monitor.

4- Adaptive: The app dynamically monitors your performance and displays personalized text prompts on-screen to update you on their progress and ensure that you perform the test correctly for the most accurate results.

 

Does Half Monty replace Full Frontal?

This fitness test has been added as an alternative, but not a replacement for Full Frontal, the 4DP test.  It can be used mid-plan to update numbers without the added training stress of the Full Frontal test.  When completed correctly, this test will update your FTP, MAP, and LTHR. For those of you without a heart rate monitor, don’t fret, you can still get updated FTP and MAP values, they just won't be as accurate as they would be if you had a heart rate monitor.

 

IMPORTANT INFORMATION:

Please pay attention to the instructions on the screen.  If you are not properly set up, you may not get any results.  

We will keep this simple. Once you click the play button, before you start pedalling:

  • You NEED the app to read power from some device. Pedals, crank, trainer, virtual power, doesn't matter where it comes from, you will ONLY get results if the app can read a power source.
  • In the Devices tab, make sure that you have your power source (and ideally heart rate monitor) paired to the app.
  • Navigate to the Settings tab, make sure "Auto-pause" is switched to off (no blue showing)
  • Navigate to the "Display" tab and make sure that "Show Storyline", "Heart Rate", and "Power" are all switched on (blue is showing).

You SHOULD connect a heart rate monitor. The added information heart rate gives us in determining your FTP is what sets Half Monty above other ramp tests.
While we can (and will) give you an estimated FTP off of the ramp alone, having a heart rate monitor and completing the Heart Rate constrained effort will give you more accurate metrics.

 

How to get your Best Results

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There are 4 components to Half Monty

A- The 2 minutes LEADING into the Ramp

B-The Ramp Test (Big yellow set of stairs)

C-The 2 minutes LEADING into the Constrained effort 

D-The Heart Rate Constrained Effort (The missing block in the workout profile)

Leading into the Ramp: Just ride this 2-minute section at the prescribed power target. Do not stop pedalling during this section. Do not sprint/surge during this section. Just ride it steady from the start to the first stage of the ramp.

Ramp Test: The goal of this ramp is to go until you can't turn the pedals anymore. Unless you are frequently out of the saddle for all hard trainer efforts we recommend remaining seated for the entire ramp.
If you're not riding a smart trainer you’ll need to be honest and stick to the ramp targets as closely as possible. At no point should you maintain a prolonged effort ABOVE or BELOW the ramp power target. Doing so will skew your results, leading to less accurate results, which is only doing yourself a disservice.
Once you hit your stopping point (and you WILL, that means you did it correctly) you can sit and recover, or fast forward the workout to the end of the yellow section (do not skip more than 10 seconds into the blue section) During this time, those of you on smart trainers will want to switch to “Level” mode. All Smart Trainers are different, but level 2 is generally a good option for this effort. Leading into the Constrained: Like the portion leading into the ramp, ride this section steady. Smart trainer users should be in LEVEL mode at this point. Keep your power AT or BELOW the onscreen target for this section. Do not stop pedalling during this section. Do not surge during this section. Do NOT start the constrained effort early (meaning do not start the constrained effort during this lead-in section).

Constrained Effort: This effort is unique as the goal is a specific heart rate range, not a specific power target. You will be prompted with the heart rate range you should maintain after completing the ramp. The heart rate range displayed on-screen during this effort will represent this specific heart rate range. You will also be prompted with a suggested starting power after the ramp. Your heart rate takes several minutes to react to your effort and reach the target range. DO not feel the need to go hard in the first minute just to get your heart rate up quickly. We know there is a delay, we know it will take time, just stick to roughly the suggested power target we gave you during the recovery section. Once you reach the lower end of the heart rate range, you will want to change your effort up or down to make sure your heart rate remains in this small range.
During this section, you should maintain the type of cadence you normally would for a 20-minute effort. Do not ride at a lower than normal cadence just to try and keep your heart rate lower. DO NOT sprint or surge at the end of this effort. Your entire goal for this effort is to get into a stable effort that maintains the heart rate range; doing anything else will negatively impact your results. After you complete this session you will get updated FTP, MAP and LTHR results (assuming you completed the test correctly)

If you do NOT have a Heart Rate monitor After completing the ramp, we suggest spinning easy for 5-10 minutes to properly cool down. If you complete this session without a heart rate monitor you will only see updated FTP and MAP values.

Smart Trainer Users

The first half of the test should be done in ERG mode.  Unlike Full Frontal, ERG mode is the best way to do the RAMP portion of this test.  Once the ramp is finished, you will need to stop pedalling, and switch over to Level Mode for the constrained effort.  Watch the screen for instructions on when to do this.  

Classic Trainer Users

It is important that you keep power as smooth as possible, and as close to the target power as possible during the ramp.   

 

 

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Comments

1 comment
  • Hi, I did this test on tuesday, absolutely loved it :)
    But I wasn't sure if I can use power match fucntion, but decided to do so. I'm running Kickr Core on Mac with BT connection and have Quarq PM. First part was ok but after ramp test when I had to switch from erg mode to level I did so but my traininer didn't switch modes :( I've found out about that when constrained part started and I had to increase my wattage. I've started switching levels but I wasn't getting any resistance, only when I turned off power match my trainer succefully switched to level mode.
    Are you able to check if this is a bug or one time issue?
    Would it be possible that app confirms if trainer switched from erg to level mode? Or maybe even automaticaly switch mode in this test?

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