Learn More About Your Four-Dimensional Power Profile
You did it. You took the Full Frontal fitness test and survived. You dug deep into the Courage Mines, pushed yourself to the very limits, and came out the other side victorious. Say goodbye to ineffective FTP-based training and say hello to the most effective, personalized workouts available.
When you completed Full Frontal, the app generated your Four-Dimensional Power™ profile to set your personalized workout targets. (Did you get any warnings on your results page? If so, read this to learn how to better pace Full Frontal.)
Your 4DP™ profile is a comprehensive picture of who you are as an athlete, showing you your strengths, your weaknesses, your Rider Type, and what you’re capable of across a range of efforts. Let’s look at your profile and what the numbers mean.
Where to find your 4DP™ profile
Open the app, go to your Passport and click on the tab labelled “Profile”. There, you can view your complete 4DP™ profile. Based upon your results from Full Frontal, the app will also tell you what kind of Rider you are. For more information on Rider Types and what they mean, check out this article.
The Four Metrics of 4DP™
Your 4DP™ profile displays your current peak average power in four key metrics:
- Neuromuscular Power (NM): This 5-second power result represents your raw sprint power. To get this we took the best of your two sprints from Full Frontal. Yes, sprinting on a trainer isn’t the same as sprinting outside, and you could probably produce a little more power in real-world conditions, but if you really gave it everything this will give you a good sense of your top-end power. We’ll use this result to set sprint targets for you within the app.
- Anaerobic Capacity (AC): This represents your ability to deliver short, high intensity efforts. It’s calculated from the results of your one-minute effort at the end of the test. Based on your results in the other metrics, it also gives a good indication of how quickly you can put down the hammer, recover, and go hard again. You know those killer efforts in Half is Easy? We’ll use your AC result to set those targets.
- Maximum Aerobic Power (MAP): Taken from the five minute section of the test, this tells us what kind of effort you can sustain for moderate-duration aerobic efforts. This is above what you could sustain for more than 10 minutes, but not yet into that anaerobic realm. Think about closing the gap to a group that’s just up the road, or trying to shake yourself free from some tenacious wheel suckers. If you live for short time trials or shorter track events then you likely have MAP to spare. We’ll use your MAP result to set targets for VO2 intervals like those four-minute efforts in A Very Dark Place.
- Functional Threshold Power (FTP): Taken from your 20 minute power, this is the metric you’re probably most familiar with and the one that all of the targets in your workouts have been based on. Until now. It’s important to understand that your 20-minute power from Full Frontal will likely be lower than your FTP as calculated by a traditional FTP test. There are a few reasons for this. First, the 20-minute effort in Full Frontal comes after two all-out 5-second sprints and a flat-out 5-minute time trial. Your legs weren’t exactly fresh. We did this on purpose. Going into the 20-minute test after higher-intensity efforts helps give a better indication of your true threshold power. We’ll use that number to set more accurate and effective targets for you in sessions like Thin Air and Hell Hath No Fury.
Reading the 4DP™ Graph
Below your rider type you’ll see a graph displaying your 4DP metrics. The size of each wedge indicates how that metric ranks relative to your sustained power or FTP, with the concentric lines indicating whether that value is Exceptional, Very Good, Good, or Needs Improvement. It's not meant to show how you compare to other cyclists, but rather how the different ways of producing power ranks in the context of your sustained power. This allows you to see at a glance which types of efforts you excel in and which you need to focus on developing. If one of your values falls within the “Needs Improvement” range, then your other metrics are likely to plateau until you can address and improve that metric. It's not just the values in isolation but the relationships between them that are important.
You'll also see the watts per kilo for each metric based upon the weight you entered in your settings. Watts per kilo is a way of objectively comparing how fast you might be out on the road relative to riders of different weights. Keep in mind that your 4DP™ values (and the resulting watts per kilo) are not the same as the Badass Power Records in your Passport. Since your 4DP™ profile is based on efforts during a grueling, one-hour test it's likely that you would be able to generate higher numbers in the context of other workouts. The first one-minute interval in Revolver will feel very different from the final one-minute effort in Full Frontal. What that also means is taking your watts per kilo from your 4DP™ profile and applying it to a conventional power-to-weight chart may have limited value.
Changing your 4DP™ metrics
Whether you’re happy with the results or had hoped for more, Full Frontal is designed to give you an accurate picture of who you are right now as a cyclist. The only way you should change your 4DP™ profile is to train hard and re-do Full Frontal somewhere down the road. How you prepare for the test and pace your efforts can have a huge effort on your results. Check out this post for recommendations for how to get the most out of the test.
The app technically gives you the ability to manually edit your 4DP™ profile, but…. unless you’re a coach or really know what you’re doing, we don't recommend it. It’s not just the individual numbers, but the relationships between them that makes 4DP™ so powerful. If you manually adjust your values it could have unintended consequences for how effective your workouts are. Yes, your FTP might be lower than you’re used to. That’s completely normal. Full Frontal isn't your typical FTP test. Yes, you may have hit 2200 watts in a sprint that one time. Great. Make it happen in Full Frontal.
Start training with 4DP™
Now that you know how to interpret your 4DP™ profile it’s time to start putting it to use. The power targets in every interval of every workout will now be optimized for your unique 4DP™ profile, allowing you to get the most benefit out of every pedal stroke. Revolver is going to fit you like a skinsuit. Starting Angels will be like coming home. We also have over 100 training plans for cycling and triathlon that are tailored to your results. That's the power of truly personalised training. That's the power of 4DP™.
Have questions about your 4DP™ profile? Check out our Help Centre or email email@example.com