Wahoo SYSTM - Outdoor Structured Workouts

 

All About Outdoor Structured Workouts in SYSTM

The majority of SYSTM workouts have a corresponding Outdoor Structured Workout version, should you wish to take your training outdoors.

When you add a training plan or any ad-hoc workout to your SYSTM calendar, you will see both the indoor cycling icon and the outdoor cycling icon on your calendar for all workouts, other than our Fitness Tests. Full Frontal and Half Monty have not been optimized for outdoors, so you will only see the indoor cycling icon beside these tests.


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When you open a workout from your calendar, you will see the indoor version AND outdoor version of each workout. 

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Some workouts have the same outdoor profile as the indoor profile, while others have been modified, as per these guidelines:

  • The workout has only been modified for outdoor training with target ranges instead of exact target values.

  • The workout has been optimized for outdoor training with smoothed intervals that use target ranges instead of exact target values.

  • The workout is different than the indoor workout and best replicates the training stimulus of the indoor workout. This is the case for All ProRides, some On Location Rides, some A Week With Rides and some Inspiration videos.

  • Fitness tests do not currently have an outdoor variant.

There is no indoor vs outdoor 4DP profile. Outdoor workouts show a target range instead of an absolute value (even the best riders in the world can’t hold an exact wattage on the road, as you would on ERG mode). We've calculated a range target for the outdoor workouts based on your indoor 4DP Value that factors in the expected variances between indoor and outdoor power numbers.

How the target ranges are calculated

  • FTP is broken into 5 broader zone ranges. This allows users more flexibility in following the workout correctly. It also reduces the number of intervals each session has to make them easier to follow outside.

    • Zone 1 = 30-50% of target value

    • Zone 2 = 51-75% of target value

    • Zone 3 = 76-91% of target value

    • Zone 4 = 92-101% of target value

    • Zone 5 = 102-108% of target value

  • MAP is +/- 5% of target value

  • AC is +/- 8% of target value

  • NM is +/- 10% of target value

The TSS/IF for the outdoor variant will be based on the workout, not your profile. Therefore, the TSS/IF for the outdoor version will be the same for all athletes.

 

How To Find Your Outdoor Structured Workout On Your ELEMNT Computer

We've tried to make this as easy as possible for you!  Update your apps, ensure you're logged into your SYSTM app and your Wahoo ELEMNT app using the same email address - and your Outdoor Structured Workouts will automatically appear when you sync your ELEMNT computer via wifi. 

Making changes to your calendar on the road, or forgot to sync your ELEMNT computer over wifi?  You can also add an Outdoor Structured Workout to your ELEMNT cycling computer on the road using cell data, by connecting your computer to your Wahoo ELEMNT app.  Any changes you make to your SYSTM calendar will be updated to your Wahoo ELEMNT app over cell data, and will then sync to your computer.


You can find your Outdoor Structured Workouts on your Wahoo ELEMNT app by tapping on the "Workout" tab at the bottom of the screen, and then tapping on "planned workouts". 

 

Once your ELEMNT computer is synced,  Today's Workout is featured when you power on your Wahoo computer.  You can also view upcoming workouts by navigating to "planned workouts" on your computer. 

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  • When your ELEMNT bike computer syncs, the workouts for today, and the next 7 days will sync to the computer.
  • When your ELEMNT bike computer syncs, any changes to your SYSTM calendar, such as rescheduling or deleting a workout, will be updated on your ELEMNT bike computer.
  • When your ELEMNT bike computer syncs, it will also sync any SYSTM workouts that have previously failed to sync.

     

Taking Your Training Outdoors

When you're ready to start riding, navigate to your Outdoor Structured Workout on your ELEMNT computer and press the start button.  

With Outdoor Structured Workouts on your ELEMENT, you'll be able to see the power target range and the duration left in each interval.  You'll also be able to see the total number of intervals in your workout, plus how many you've completed.  Plus, you'll see the full workout profile at the bottom of your screen.

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Your SYSTM Calendar

Once you've completed your Outdoor Structured Workout and you sync your ELEMNT computer, your SYSTM calendar will automatically update.

If your planned workout was part of a training plan, your Outdoor Structured Workout will pair to your planned workout. In order to achieve compliance (to have your planned workout turn green), you will need to have completed 80% of the Outdoor Structured Workout (which may be a different duration than the indoor version).

If your planned workout was added individually to your calendar, outside of a plan, your Outdoor Structured Workout will NOT pair to the planned workout. Instead, you will see the Outdoor workout appear on your calendar. In order to pair the workout, drag and drop the planned workout onto the completed outdoor workout.  Compliance will be based on completing 80% of the Outdoor Structured Workout duration.