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KoS Training Plan


The Sufferfest


5 Weeks

Plan Description

The final day of this plan is your KoS attempt, so please select your attempt day as the "finish date" of this plan.

Due to the demands of a Knighthood attempt, (10 Sufferfest sessions back-to-back) this plan is designed for those who have already built up a decent level of fitness through consistent training over the past 6 months.

We would not recommend this plan or a Knighthood attempt to anyone with less than 6 months of training under their belt.


King Arthur had the Round Table. Prince had The Revolution. We have the Knights of Sufferlandria.

The Sufferlandrian Knighthood is one of the most demanding indoor cycling challenges out there: 10 Sufferfest workouts, back-to-back, with a maximum of 10 minutes rest in between. It's a test of endurance, perseverance, and mental strength. Those who complete the Knighthood Challenge earn Honour, Glory, Victory, and the right to call themselves a Knight of Sufferlandria (as well as some sweet decals and a certificate).

This 4-week training plan will get you ready to storm The Castle, progressively building your endurance and your mental game so you can mount a successful Quest.

Get complete information on the Sufferlandrian Knighthood here:

Join the Knighthood Quest Planning Committee page on Facebook:

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
8:16 hrs 11:00 hrs
X-Train x4
0:51 hrs 0:15 hrs
Custom x3
0:46 hrs 0:35 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
8:16 hrs 11:00 hrs
0:51 hrs 0:15 hrs
0:46 hrs 0:35 hrs
Day Off
—— ——

Training Load By Week

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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