eSports Training Plan: 20-50 minute events. 4DP: Neuromuscular Weakness


The Sufferfest


12 Weeks

Typical Week

5 Bike

Longest Workout

1:57 hrs

Plan Specs

cycling indoor beginner intermediate advanced power based hr based

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.


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


It doesn't matter if your race is on the road or online, The Sufferfest will get you ready to deliver a winning performance.

This plan is designed for athletes who:
* Have completed the 4DP Full Frontal fitness test in The Sufferfest app.
* Have Full Frontal results indicating a primary weakness in: Neuromuscular Power
* Are preparing for virtual / eSports races lasting between 20 and 50 minutes.
* Have between 4-8 hrs a week to train on the bike.

For truly comprehensive training, add Yoga for Cyclists and The Sufferfest Mental Toughness Programme to your plan.

Don't have The Sufferfest app? Start your free trial now:


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:02

Back to Plan Details

Sample Day 1

NoVid: Recovery Spin

Don’t be afraid of the Two Rs: rest and recovery.
Believe it or not, you get faster when your
body is taking it easy after all that suffering.

A recovery spin is a very low intensity ride, so easy that you’d feel embarrassed to ride so slow if you didn’t know you were helping your body
get much faster.

A good recovery spin is done at a cadence above 90 RPM. While keeping power below 50% of FTP, or and RPE less than 2.5, and keeping your heart rate in Zone 1 the entire time.

Recovery spins can be done outdoors, but due to the low power demands, they are often easier done on the trainer

Resist the voice of
your inner Sufferlandrian telling you to go faster.

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 Training 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

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:

Sample Day 3

NoVid: Cadence Builds and Holds

This workout is another excellent addition to our "Drills" series. Over the next 45 minutes, you will complete four 30-second cadence builds, and six 60-second high cadence holds. This workout places a considerable demand on your Neuromuscular System, as your muscles are forced to contract and relax as quickly as possible. At the same time, the shorter recovery period between these drills will keep your heart rate, and breathing rate elevated, giving you a great cardiovascular workload.

Let's breakdown the two drills you will be doing.

Cadence Builds: The name of the game here is absolute peak cadence, not peak power. To achieve this, you need to be in a small gear and have very light resistance. Starting at 90-RPM, steadily increase your cadence until you reach your absolute max without about 5-seconds left, and hold that to the end. Your limiting factor on these efforts needs to be leg speed. If resistance/power output is your limiting factor, try starting in an easier gear, or shift into an easier gear 15-seconds in. Bouncing in the saddle is okay for this drill.

Cadence Holds: These efforts require you to maintain the highest cadence you can without starting to bounce in the saddle. For some of you that will be 100-RPM, for others, it will be 150-RPM. The key is to settle into YOUR peak sustainable cadence. Like the Builds, the goal here is not high power, so these efforts are limited to 90% of FTP. Do not be surprised if your heart rate is well into Zone 4 by the time you hit the last few holds.

To properly execute this session, your effort between drills needs to be low. With limited recovery time between these maximal Neuromuscular Efforts, riding above Zone 1 between efforts will only reduce your ability to max out your cadence. While the power targets between are Zone 1, do not be surprised if your heart rate does not drop below Zone 2 after the first couple builds.

* Improved muscle recruitment and firing patterns
* Improved muscle coordination at higher cadences
* Deliver a high Neuromuscular and Cardiovascular load while minimizing the power demands placed on your muscles
* Help you develop a silky smooth pedal stroke

Sample Day 4

Using Heart Rate for Training?

If you plan on using heart rate to monitor your training efforts outside here are a few things to keep in mind.

1) Heart Rate has a lag time, it will not start increasing until well after you have changed intensity.

2) Heart Rate should not be used to guide shorter duration efforts. This is why some intervals in your outdoor workouts do not have Heart Rate targets.

3) Heart Rate can be influenced by sleep, hydration, life stress, medication etc. Try and take those factors into consideration when using heart rate to guide your efforts.

4) The heart rate targets you see are based off of your LTHR as set in Full Frontal. If you use a different method to determine your LTHR the zone targets you see here might be incorrect.

If you want to know all there is about training with heart rate check out this article.

Sample Day 4

Violator **Do NOT Use ERG Mode** **Read Description**

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

If NM and AC got together to throw a party, this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount of training stress you get.

Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set—with equal sprint and recovery times—ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

eSports Training Plan: 20-50 minute events. 4DP: Neuromuscular Weakness

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