Intermediate Century Prep Plan / 4DP Weaknesss: MAP / Outdoor Rides on Wkends, by The Sufferfest


The Sufferfest


10 Weeks

Typical Week

6 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling gran fondo/century intermediate power based hr based

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.


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


This training plan was designed by APEX Coaching for cyclists who:

* Have taken the Full Frontal fitness test in The Sufferfest app.
* Have a Primary Weakness of 'VO2 Efforts' in their 4DP profile.
* 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 (but often less) over the course of the next ~3 months
* Are training for a century or gran fondo and have at least 10 weeks until the event.

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer workouts outdoors on the weekends. Outdoor workouts are built using the TrainingPeaks workout builder, meaning they can be exported to compatible cycling computers or 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 the plan).

Not using The Sufferfest app? Try it free for 7 days:


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:58

Back to Plan Details

Sample Day 1

NoVid: Recovery Spin

Don’t be afraid of the Two Rs: rest and recovery.
Believe it or not, you get faster when your
body is taking it easy after all that suffering.

A recovery spin is a very low intensity ride, so easy that you’d feel embarrassed to ride so slow if you didn’t know you were helping your body
get much faster.

A good recovery spin is done at a cadence above 90 RPM. While keeping power below 50% of FTP, or and RPE less than 2.5, and keeping your heart rate in Zone 1 the entire time.

Recovery spins can be done outdoors, but due to the low power demands, they are often easier done on the trainer

Resist the voice of
your inner Sufferlandrian telling you to go faster.

Sample Day 1

Add Yoga

In addition to all of the awesome video workouts you have access too in The Sufferfest app, there is also an entire library of Yoga videos to choose from!
After your recovery spin, load up one of the following Sufferfest Yoga videos to see what they are all about!

Recovery Booster

Loosen Neck and Shoulders

Yoga in Couchlandria: The Office

Sample Day 1

Train Your Brain: Add Mental Training to your Plan

Endurance exercise is equal parts physical and mental, so why only train half of the equation?

Go into the "Mental Training" activities tab and take 6 minutes to complete "Intro to the Sufferfest Mental Training Program"

Even if you had no intention of adding Mental Training to your daily to-do list, give this first part a listen, you might just be surprised!

If you decide you want to up your Mental Game (and why wouldn't you?) you can add the Mental Training Program into TrainingPeaks by following this link:

Sample Day 2

NoVid: Cadence Builds and Holds

This workout is another excellent addition to our "Drills" series. Over the next 45 minutes, you will complete four 30-second cadence builds, and six 60-second high cadence holds. This workout places a considerable demand on your Neuromuscular System, as your muscles are forced to contract and relax as quickly as possible. At the same time, the shorter recovery period between these drills will keep your heart rate, and breathing rate elevated, giving you a great cardiovascular workload.

Let's breakdown the two drills you will be doing.

Cadence Builds: The name of the game here is absolute peak cadence, not peak power. To achieve this, you need to be in a small gear and have very light resistance. Starting at 90-RPM, steadily increase your cadence until you reach your absolute max without about 5-seconds left, and hold that to the end. Your limiting factor on these efforts needs to be leg speed. If resistance/power output is your limiting factor, try starting in an easier gear, or shift into an easier gear 15-seconds in. Bouncing in the saddle is okay for this drill.

Cadence Holds: These efforts require you to maintain the highest cadence you can without starting to bounce in the saddle. For some of you that will be 100-RPM, for others, it will be 150-RPM. The key is to settle into YOUR peak sustainable cadence. Like the Builds, the goal here is not high power, so these efforts are limited to 90% of FTP. Do not be surprised if your heart rate is well into Zone 4 by the time you hit the last few holds.

To properly execute this session, your effort between drills needs to be low. With limited recovery time between these maximal Neuromuscular Efforts, riding above Zone 1 between efforts will only reduce your ability to max out your cadence. While the power targets between are Zone 1, do not be surprised if your heart rate does not drop below Zone 2 after the first couple builds.

* Improved muscle recruitment and firing patterns
* Improved muscle coordination at higher cadences
* Deliver a high Neuromuscular and Cardiovascular load while minimizing the power demands placed on your muscles
* Help you develop a silky smooth pedal stroke

Sample Day 2

Know your Resources

To help you make the most out of this training plan we have created a series of articles to help walk you through some issues that most people face at some point during a training plan.

A little extra reading now will go a long way in ensuring your success!

You can find answers to most questions you might have here:

You can find more in-depth articles on multiple training topics here:

Sample Day 3

Nine Hammers

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✭✩✩
MAP: ✭✭✭✭✭
FTP: ✭✭✭✭✩

Sometimes you're the hammer. Sometimes you're the nail. And sometimes you're getting both hammered and nailed. With a series of nine different intervals, all at or above threshold this is one of the best MAP sessions we offer. It isn’t just the total amount of time spent above threshold, though. This workout takes the training stress up a notch by giving you barely enough time to recover from the previous hammer before the next one falls. This ensures your AC gets a little boost as well.

Sample Day 3

Planned TSS not matching Actual TSS?

The “Planned” values found in our app and in TrainingPeaks are based on the workout files that only use FTP, which does not necessarily match up with the power targets you were actually given in the video.

For some riders, you will regularly see IF values well above “planned” and for others, you will regularly see IF values well below “planned”. It's OK, don't worry. Keep calm and Suffer on.

If you want to learn more, you can read up on how 4DP impacts TSS and IF here:

If you want to dive even deeper into this target you can read more here

Intermediate Century Prep Plan / 4DP Weaknesss: MAP / Outdoor Rides on Wkends, by The Sufferfest

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