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

Author

BPC Performance Systems

All plans by this Coach
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Length

16 Weeks

Plan Specs

cycling indoor beginner intermediate advanced masters power based hr based

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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 www.hopcycling.com

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

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:15 hrs 1:15 hrs
0:35 hrs 0:25 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:15 hrs 1:15 hrs
0:35 hrs 0:25 hrs
—— ——

Training Load By Week


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.

Sample Day 1

1:00:00
80.4TSS
House of Pain #1 - Threshold Assessment and Stretching

Broadcasting live with an in-person option at Peak Potential Physical Therapy.

Here are the details for the workout.
---
Threshold test will be the following:
- 15 min wup
- 5 min max
- 10 min recovery
- 20 min max (this is where we're getting zones from)
Cool down
---
We will finish with some stretching.

Sample Day 3

1:10:00
62.4TSS
House of Pain #2

Primary focus on pedaling efficiency.
---
15 min warm up, including 3x1 min fast spins near threshold with 1 min recovery interval (RI) in between.
---
[50 min] Nothing above mid-L3 today. Focus is on technique. Spend 5 minutes focusing on each of the following with 5 min spin in L2 between:
- kicking over the top of the pedal stroke
- quick activation on the downstroke
- pulling through the bottom of the pedal stroke
- quick activation on the up-stroke.
- out of the saddle riding at a higher cadence than you are used to
---
[5 min] Spin the legs out and get ready for strength work.

Sample Day 3

0:25:00
Total strength

Core work and stretching will be the focus!

Sample Day 8

1:10:00
65.1TSS
House of Pain #3

Primary focus on pedaling efficiency.
---
15 min warm up, including 3x1 min fast spins near threshold with 1 min recovery interval (RI) in between.
---
[50 min] Mid to upper L3 today. Focus is on technique. Spend 5 minutes focusing on each of the following with 5 min spin in L2 between:
- kicking over the top of the pedal stroke
- quick activation on the downstroke
- pulling through the bottom of the pedal stroke
- quick activation on the up-stroke.
- out of the saddle riding at a higher cadence than you are used to
---
[5 min] Spin the legs out and get ready for strength work.

Sample Day 8

0:25:00
Total strength

Core work and stretching will be the focus!

Sample Day 10

1:15:00
74.3TSS
House of Pain #4!

[15 min] L2 warm-up including 3x1 min fast spins with 1 min RI (recovery interval)
---
[10 min] Mid to upper L3: Focus on one phase of pedal stroke. Last 2 min out of saddle.
---
[5 min] L2 spin - work on letting feet float
Repeat set above (all phases ideally), focusing on a different phase on pedal stroke.
---
Finish with single leggies.
---
[5 min] Cool down before strength.

Sample Day 10

0:25:00
Total strength

Core work and stretching will be the focus!

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