Advanced Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Wknds
Advanced Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Wknds
Author
The Sufferfest
Length
12 Weeks
Plan Description
This training plan was designed by APEX Coaching for cyclists who:
* Have 12 weeks to train before riding a century.
* Have taken the 4DP Full Frontal fitness test in The Sufferfest app.
* Received results from the test identifying a primary weakness of: Repeated Efforts.
* Have previous experience with structured training plan or have been riding consistently for more than 2 years
* Have trained fewer than an average of 11 hours/week in the previous ~3 months
* Have up to 10 hours/week they can dedicate to training over the course of the next ~3 months
* Have a burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time.
This plan is designed to suit the time-crunched athlete, with weekday indoor Sufferfest workouts (most of which are under 60 minutes) and longer, outdoor workouts on the weekends.
Outdoor workouts are built using the TrainingPeaks Workout Builder, meaning they can be uploaded to compatible cycling computers and fitness devices.
Note: the average weekly training hours listed do not include the optional yoga and mental training plans you may wish to add to your schedule (more details available when you apply a plan to your account).
Not using The Sufferfest app? Try it free for 7 days: http://thesuf.com/letsgo
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x6
|
08:04:00 | 04:45:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
08:04:00 | 04:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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