Full Frontal Fitness Test Peak Plan w/ Mental Training component. By The Sufferfest.

Average Weekly Training Hours 07:00
Training Load By Week
Average Weekly Training Hours 07:00
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 1
0:30:00
9.2TSS
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
0:35:00
MTP - Identifying Your Mt. Sufferlandria

GOAL SETTING:
Gain clarity on who you are as an athlete and what your major goal—your ‘Personal Mt. Sufferlandria—really is.

Sample Day 2
0:20:00
MTP - Establishing The Goal Setting Habit

GOAL SETTING:
Ensure constant progress by creating a habit of identifying monthly and weekly goals, with weekly rewards for achieving those goals.

Sample Day 2
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
1:04:00
68.3TSS
The Best Way Is Blended (Mashup) **Do not complete the final 13min Race Simulation**

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

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. Ending the session with a race simulation from TBTITW challenges your body's ability to recover at an effort that is not much below threshold. This has the effect of challenging your AC, MAP and FTP all in one fell swoop.

Sample Day 3
0:15:00
MTP - Getting Positive

POSITIVE THINKING:
Overview of the power of a positive mindset. We’ll introduce specific tools to help you identify negative thoughts, stop them and take a more positive path forward.

Sample Day 4
0:20:00
MTP - Positive Self-Talk

POSITIVE THINKING:
Improve your confidence and performance through three types of positive self-talk: Motivational, Instructional and Reward.