Yoga for Cyclists - Intermediate (pair w/ Advanced Road Plan), by The Sufferfest.


The Sufferfest


12 Weeks

Typical Week

5 X-Train

Longest Workout

0:25 hrs

Plan Specs

fitness intermediate

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The yoga plan for those who have progressed from the beginner yoga sessions. Designed to pair with the Advanced Road Plans.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:50

Back to Plan Details

Sample Day 1

Yoga: In Couchlandria: The Office

If you’re spending a lot of time sitting down in an office, stiffness, tension and soreness can creep into your body. That can affect your performance on the bike. This routine will counteract the damage done at the desk and ensure your body is ready to Suffer properly once you get on the bike.

Sample Day 3

Yoga: Mobilize and Activate I

This routine is designed to loosen up the entire body and take you out of your habitual movement patterns. We flow through a series of standing yoga poses to simultaneously challenge your strength, flexibility and range of motion. Modification: If you find Triangle pose difficult, you can rest your hand on a block for support

Sample Day 4

Breathing To CRUSH THEM

Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.

Sample Day 5

Yoga: Recovery Booster

Sufferfest sessions tear your body down. It’s in the periods between Sufferfest sessions, when you’re recovering, that you become more powerful. This session helps boost your recovery time, relaxing you and ensuring you give your body the chance to grow stronger.

Sample Day 7

Breathing More DEEPLY

Diaphragmatic Breathing is a calming exercise that encourages you to breathe deeply into your abdomen.

Sample Day 8

Yoga: Hip Openers I

Spending long hours grinding out power on the bike can be tough on the hips. They have to work hard in a limited range of motion, meaning they tighten up significantly. When that happens, your performance can suffer as muscular engagement drops off. This series will loosen your hips, correct imbalances and bring your hips back into the game when you’re on the bike.

Sample Day 9

Yoga: Stretching After Suffering

Intermediate You’ve just finished a brutal Sufferfest session. You probably just want to curl up in a ball, but to speed your recovery this sequence will stretch you out and open you up. You’ll be ready to Suffer again in no time.

Yoga for Cyclists - Intermediate (pair w/ Advanced Road Plan), by The Sufferfest.

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