Volcano Climbing Plan, by The Sufferfest.

Average Weekly Training Hours 07:31
Training Load By Week
Average Weekly Training Hours 07:31
Training Load By Week

THIS PLAN IS FREE.

This training plan was designed by APEX Coaching for athletes and enthusiasts who...

* Have completed a block of training that developed the weakness identified in your 4DP profile AND
* Are approaching an event where climbing hills and scaling mountains is the name of the game
* Have previous experience with structured training plan or have been riding consistently for more than 2 years
* Have trained more than an average of 10 hours/week in the previous ~3 months
* Have up to 12 hours/week they can dedicate to training (but often less) 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 the majority of weekday workouts under 60 minutes and longer weekend rides. Note: unlike most other plans, yoga workouts are pre-populated in this training plan because, let's face it

The plan finishes on a high note, with the last week bringing you fit and fresh into the dreaded Full Frontal. After finishing this plan, you can begin a more advanced plan straight away.

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

Sample Day 1
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 1
0:15:00
Yoga: In Couchlandria: The Office

Beginner
If you’re spending a lot of time sitting down in an office, stiffness, tension and soreness can creep into your body. That can affect your performance on the bike. This routine will counteract the damage done at the desk and ensure your body is ready to Suffer properly once you get on the bike.

Sample Day 2
0:58:00
76TSS
The Chores

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

Chores. They're rarely glamorous, almost never fun, and more often than not you need a hot shower and a long nap afterwards. Sort of like this workout. If you want a 'do-it-all' session, that will maintain and improve nearly every aspect of your fitness, then you're in the right place. Each set combines a series of 40 second efforts and 20 second recoveries with a sustained effort just below Threshold. The benefits are substantial. First: with such short recoveries between hard efforts, you'll pretty much empty your anaerobic fuel tank by the end of each set. This obviously develops your AC, but as your body is forced to rely more and more on your ability to produce power aerobically as your AC empties it gives your maximal aerobic (MAP) a real shove. As your body shifts from AC to MAP and begins producing almost all power from oxygen, the workout puts you into a sustained effort just below threshold. These same sustained threshold efforts when fresh would be a piece of cake, but by starting them deep in the red you will find them to be much more difficult than you might think. These efforts will push you right to the edge, but never over, so dig in deep and get your chores done!

Sample Day 3
0:15:00
Yoga: Loosen Neck & Shoulders

Beginner
Cycling can put a lot of strain on your neck and shoulders, especially if you spend a lot of time down in the drops or in an aero position. We’ll sort that out with a series of exercises that will release tension in this area and have you feeling relaxed and ready to Suffer again.

Sample Day 3
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 4
0:03:00
Breathing More DEEPLY

Beginner
Diaphragmatic Breathing is a calming exercise that encourages you to breathe deeply into your abdomen.

Sample Day 4
0:56:00
89TSS
Angels

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

If you were eating lunch, eight minutes wouldn't seem like a lot of time. If you were on a beach, it would be cruel to only be there for eight minutes. But during the eight minute climbs in Angels, you'll swear to every god you can think of that it's never going to end. The focus on lower cadences and power targets near or above FTP make this session perfect for improving your ability to crush shorter climbs. The longer efforts are designed to target your sustained aerobic system, which is great for improving FTP. They're also just short— and difficult—enough that you can drive improvements in MAP.