Intermediate Cycling / Non-4DP / Outdoor Weekend Rides.

Average Weekly Training Hours 05:53
Training Load By Week
Average Weekly Training Hours 05:53
Training Load By Week

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

* Have NOT taken the Full Frontal fitness test in The Sufferfest app OR for those who wish to base their training on RPE / FTP-based metrics
* 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 8 hours/week they can dedicate to training over the course of the next ~3 months

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer weekend rides outdoors. 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 a plan to your account).

The plan finishes on a high note, with the last week bringing you fit and fresh into the Full Frontal fitness test.

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

Sample Day 1
0:54:00
70TSS
Who Dares

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

Imagine you’re out on a group ride where the tempo is high and you’re working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels.

Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard.

To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.

Sample Day 15
0:59:00
73TSS
The Trick

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


The Trick is designed to hit a riders Anaerobic Capacity, and ability to sustain power after repeated all out efforts.. Through repeated maximal 60 second efforts you will be fully depleting, and then fully refilling your anaerobic fuel tank. To burn through your entire fuel tank, it needs to be full, which is why this session has long recovery periods between the maximal 60 second efforts. So while the recovery time might seem a bit much, we are just making sure your body is primed and ready for another truly maximal effort. During these max efforts you will alternate between standing and sitting multiple times, which accomplished two things. One, it ensures you are utilizing all muscle groups in your legs. Two, it helps teach you how to maintain power output when transitioning into and out of the saddle, a vital skill when going on the attack! Once we fully fry your AC, your reward is a nice steady tempo effort. While you will have some fight left in your legs, the goal is not to go into red during tempo effort, atleast not until the final sprint!

Sample Day 41
0:59:00
79.7TSS
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 42
1:01:00
87TSS
Thin Air

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

Here it is: the longest big effort in any session in The Sufferfest library.

The plain and simple fact is that sometimes to stress your FTP you need to spend more than 20 or 30 minutes riding near your FTP. This session was designed with that in mind. While most of the climb is actually below threshold, there are enough surges above it that your body will constantly be at the limit of clearing out those nasty, painful metabolites at the rate you churn them out. Painsuckers, rejoice!

Keep in mind that most of your anaerobic energy systems will be very depleted by the time you hit the 30 minute mark. That means they won't be much help in contributing to power production. That's one of the reasons why the same power target five minutes into this climb feels much harder when it comes again at minute 30. Once those anaerobic systems are used up, all you have left is your aerobic system, which requires oxygen to create power. These longer sustained efforts are crucial if you want to really push your threshold to its limits.

Sample Day 43
0:55:00
83TSS
There is No Try

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

The ability to hit a given power target right on the nose is one of the hallmarks of a great rider, and that is exactly what you are being forced to do with this session. Each interval has 4 distinct stair steps, increasing slightly with each step. This requires you to finesse your output multiple times for each effort, to really feel the difference 10 watts makes.

The stair step approach also forces your body into a constant state of “catching up.” Just as your aerobic system settles into the oxygen demands of each effort, you are forced to go harder, which makes you dip back into anaerobic energy systems while your aerobic system catches up. This process constantly forces your anaerobic and aerobic systems to make adjustments. If you're trying to get over a plateau or feel like you're not getting faster this can be exactly what you need.

Unlike other sessions, three of the four sprint efforts come in the first half. This means your legs will be fresh enough so you can go full gas and hit your NM system hard. Not bad for a session that is predominantly focused on building your AC and MAP.

Sample Day 51
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 60
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.