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BPC House of Pain - The Most Comprehensive Video Based Cycling Program on the Planet

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


BPC Performance Systems

All plans by this Coach


16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

What started in a garage in 2010 as a means of holding our athletes accountable over the winter months, has morphed into the most comprehensive cycling program on the interwebs. Now in it's 9th year, the House of Pain, or HOP as it's affectionately known, continues to transform cyclists of all ability levels into the riders they never thought possible.

Developed and refined every year by BPC's co-founders Coach Bryant Funston and Coach Dale Sanford, HOP is a one of a kind program that covers a larger spectrum than just high intensity efforts. Through this 16 week program we are first going to transform your pedal stroke into a buttery smooth work of art. We'll teach you proper body positions, out of the saddle technique, and teach you how to pull it all together using our infamous mental checklist.

Then, yes, it gets tough. But by this time you have the tools to mentally work through different options for sustaining effort and keeping PRE down. The efforts get harder as the pain train enters the station. And then there is our mental adversity training (MAT). All that means to you right now is that we will be working to improve your mental toughness. Don't worry, we won't give you anything you can't handle, but you likely won't know it's coming. Sorry. But not really, because you'll thank us later when you are putting the hurt on your riding buddies, your breakaway companions, or your competition.

Aside from all the marketing flash, we are extremely proud of what this program has done for hundreds of cyclists and triathletes over the last 9 years. The truth is, if you do the work, you will see significant improvements. If you don't, you won't.

For more info, results, testimonials, or to check out when our next LIVE season starts, visit

Here's to a faster you. Trust Your Training.

*All of the videos were recorded during our 2018/19 HOP season.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:16:00 01:15:00
Strength x1
00:36:00 00:25:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:16:00 01:15:00
00:36:00 00:25:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

BPC Performance Coaching

BPC Performance Systems, LLC.

Are you short on time and high on goals?

Balancing your life schedule with a training plan that delivers results is what we do. 90% of our athletes are working professionals with crazy life schedules that require focused workouts to maximize minimal training time. We are a one stop, time saving, performance maximizing, endurance sport company.

Feel free to check our bio and visit our website for free training tips and more information about how we can bring clarity to your chaotic schedule.

  • 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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