Novice Cycling / VO2 Efforts Weakness / Designed for Strength Training

Average Weekly Training Hours 04:35
Training Load By Week
Average Weekly Training Hours 04:35
Training Load By Week

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

* Have taken the Full Frontal fitness test and have uncovered a VO2 weakness in their 4DP profile.
* Are new to cycling or choosing their first structured training plan.
* Have trained fewer than an average of 7 hours/week in the previous ~3 months.
* Only have 3-6 hours/week they can dedicate to training over the course of the next ~3 months.
* Want to incorporate The Sufferfest Strength Training Programme into their plan.
* Have a burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time

This plan includes a mix of indoor and outdoor workouts (which can be done indoors if the weather isn't playing along). The plan builds fitness progressively through blocks of high intensity followed by periods of recovery and reduced intensity.

This plan is designed to suit the time-crunched athlete, with weekday workouts under 60 minutes and longer weekend rides. 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 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:

Sample Day 1
Add Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience

Those going with the Beginner series will want to follow this link

Those going with the Intermediate series will want to follow this link

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

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 Toughness 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
Recovery Spin **After Strength**

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 2
Have Questions About What to Expect From SUFSTR?

Then check out this extensive FAQ

Sample Day 3
The Way Out

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

One of the few Sufferfest sessions that can be viewed as a “Sweet-Spot” session since the intervals aren’t above threshold (except for the very end) but are harder than a tempo effort.

This session pushes your body close to the limit of what it can 'comfortably' handle without going any further. Why? Going above threshold causes a considerable amount of hormonal stress that takes a lot of time to recover from. But you don’t actually have to ride above threshold to improve your FTP - the fitness gain between 30 minutes at 90% of threshold and at 102% of threshold is minimal, but the stress on your body from the later is much greater and the recovery much longer.

That is why this session is a key component to any training plan: It gives you enough training stress to help improve your FTP, but remains 'easy' enough that you can do it when you're tired or before a big block of harder efforts.

Sample Day 3
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: