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


The Sufferfest


10 Weeks

Typical Week

5 X-Train

Longest Workout

0:25 hrs

Plan Specs

fitness advanced

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The yoga plan for advanced and experienced yogis. Designed to pair with the Intermediate Road Plans.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:59

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: Hamstring & Calf Flexibility

Cyclists are notorious for poor hamstring and calf flexibility. But these muscles can only be properly engaged when they’re flexible. This series will increase your range of motion, boosting performance and helping avoid injury when you’re really dishing out the Suffering.

Sample Day 4

Breathing To CALM DOWN

In 4-7-8 Breath your exhalations are twice as long as your exhalations. It is a therapeutic breathing technique that can help to reduce pain and calm your nervous system.

Sample Day 5

Yoga: Loosen Neck & Shoulders

Cycling can put a lot of strain on your neck and shoulders, especially if you spend a lot of time down in the drops or in an aero position. We’ll sort that out with a series of exercises that will release tension in this area and have you feeling relaxed and ready to Suffer again.

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: 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 10

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

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