This training plan was designed by APEX Coaching for athletes and enthusiasts who:
* Have taken the Full Frontal fitness test and have uncovered a repeated efforts 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 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: http://thesuf.com/letsgo
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 thesuf.com/ChooseYourLevel
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.
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!
Loosen Neck and Shoulders
Yoga in Couchlandria: The Office
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:
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
Then check out this extensive FAQ
Four Dimensional Power Focus:
The little voice in your head is telling you to stop. The screams from your legs are nearly deafening. But you hear none of it -- you're following orders to ATTACK. This is the story of two men in a car, your team directors, who are guiding you to GLORY over the dirt roads of Italy and the cobbles of Belgium. Ignore them at your own risk - they will not tolerate insubordination. In this session, you'll tackle two sets of 11 intervals each. The first set has high-intensity efforts with matching recoveries. This pushes your body's ability to recover right to the limit -- just what you need to improve AC. The shorter, super-high intensity efforts also help with your NM. The second set features inverse intervals with opposite efforts and recoveries. This really depletes your body's AC so you need to rely on your aerobic system. This helps develop your MAP.
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: