Full Frontal Fitness Test Peak Plan by The Sufferfest.

Average Weekly Training Hours 04:33
Training Load By Week
Average Weekly Training Hours 04:33
Training Load By Week

This plan is FREE. You won't be charged when you click 'Buy Now'.

A seven day countdown to exposing yourself to Full Frontal. This will help you get the best 4DP result and set up your training for success. For more information on Full Frontal and 4DP, go here: http://thesuf.com/4dp

The plan can be done exclusively indoors, but features a 'Recovery Spin' workout that can be done outside, weather permitting of course. After completing this plan, you will be ready to pick a suitable training plan based on developing the area of weakness in your 4DP profile.

Not using The Sufferfest app? Try it free for 7 days: http://thesuf.com/letsgo

IWBMATTKYT

Sample Day -5
0:30:00
8TSS
Recovery Spin

Very easy ride
Resist the temptation to go harder or faster.
Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Sample Day -4
1:00:00
38TSS
Cadence Builds

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

One of the best sessions there is for neuromuscular training and a regular session in The Sufferfest Training Plans, this drill asks you to progressively build from a cadence of 90 RPM to your MAX over 30 seconds, recover and repeat several times. Cadence builds improve the way you recruit your leg, glute and core muscles throughout your pedal stroke by progressing to your maximal cadence. By reaching your highest cadence possible, you are training the 'on/off' switch in each muscle group to not only work faster, but have less overlap with your other muscle groups. You're training your hamstring muscles to 'turn off' when your quads 'turn on' and vice-versa to achieve a more efficient pedal stroke.

NOTE: As a drill session, this video does not have music or a storyline like 'normal' Sufferfest videos. Just fire up a playlist on your favourite music app and you're away!

Sample Day -3
0:47:00
50.1TSS
The Best Way Is Blended (Mashup) **DON'T COMPLETE FINAL 13-MIN RACE SIMULATION

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

**DON'T COMPLETE FINAL 13-MIN RACE SIMULATION**

In this mash-up, the steady tempo climb from The Way Out gets your aerobic system working nicely, just enough to ensure you are firing on all cylinders for the pain shakes from Blender which are one of the best sets of efforts for both AC and MAP.

Sample Day -2
0:30:00
8TSS
Recovery Spin

Very easy ride
Resist the temptation to go harder or faster.
Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Sample Day 0
0:46:00
43.1TSS
Primers

Whether you have power testing, a group ride you want to smash, that event you have been training all winter for, or even just a fun route you want to have a great ride on, this is the perfect session to do the day before.
Unlike other Sufferfest videos, this one should not be viewed as a stand alone “training” session, but rather the ace up your sleeve you get to pull out when that big ride comes around.
The key to this session is just enough time right around threshold, with sufficient recovery between efforts and a handful of sprints to prime all of your systems for tomorrow's event.

Sample Day 1
1:00:00
81TSS
Fitness Test: Full Frontal

Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type.

All you have to do is completely destroy yourself over 4 different efforts:
- A pair of 7 second sprints
- A 5 minute flat out effort
- A 20 minute threshold effort
- A final 1 minute killer

Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.