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Pre Tri Plan Test Week


The Sufferfest

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1 Week

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.

Plan Description

This is a stand-alone test week that is meant to be performed before beginning any of the triathlon training plans. Performing this test week before beginning your plan allows you to have accurate numbers to train with, while giving you more training time within your training plan!

Apply this test week to your calendar before the triathlon plan so it finishes immediately before your triathlon plan begins. The first week of your tri plan has a built in recovery week to account for this testing.

Happy Training!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:00 hrs 0:45 hrs
2:46 hrs 1:00 hrs
1:15 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 0:45 hrs
2:46 hrs 1:00 hrs
1:15 hrs 0:50 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Sample Day 1

Swim Primers

Warm Up
200m stroke of your choice @ RPE 2

100m Kick
30 seconds rest
100m Pull
30 seconds rest

Main Effort: Primers
Number of Sets:
Interval 1
100m @ RPE 5-6
10 seconds rest
Interval 2
100m @ RPE 6.5-8
20 seconds rest

Number of Sets:
Interval 1:
100m @ RPE 5-6
10 seconds rest
Interval 2:
25m @ RPE 9
150m @ RPE 5-6
25m @ RPE 9
60 seconds rest

Cool Down
200m stroke of your choice @ RPE < 2

Sample Day 1

Endurance with Pickups

Long run at Zone 2 except for a 10-30 second acceleration every 3-8 minutes.
Be sure to keep good form throughout run, and fuel and hydrate appropriately.

Sample Day 2

50/500 Swim Test

Warm Up
-300m Z1 freestyle
60 Seconds Rest

6 repeats of:
-50m Drill
-20 Seconds Rest

2 repeats of:
100m starting at Z3 increasing to Z4 over full distance
30 Seconds Rest

2 repeats of:
-25m Just under "Flat Out" pace
30 Seconds Rest

50m Test
Swim 50m as fast as you can. Keep track of your stroke count for the first 25m and the second 25m. Having a significantly higher stroke count on the 2nd half means you probably went out a bit too hard
-200m Z1 swimming
120 Seconds Rest

500m Test
*Swim your fastest 500m possible. Try to start cautiously and finish strong
*Mentally count the number of strokes required on the final 100m. If this number is drastically higher than your stroke count for the 50m effort that means your form has deteriorated. Poor form means less water moved per stroke. This means you should put some extra work into your technique sessions to keep this from happening on race day
*Mark your total time for the 500m

Cool Down
-300m Z1 Swimming Freestyle

Sample Day 3


Whether you have power testing, a group ride you want to smash, that event you have been training all winter for, or even just a fun route you want to have a great ride on, this is the perfect session to do the day before.
Unlike other Sufferfest videos, this one should not be viewed as a stand alone “training” session, but rather the ace up your sleeve you get to pull out when that big ride comes around.
The key to this session is just enough time right around threshold, with sufficient recovery between efforts and a handful of sprints to prime all of your systems for tomorrow's event.

Sample Day 4

Fitness Test: Full Frontal

Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type.

All you have to do is completely destroy yourself over 4 different efforts:
- A pair of 7 second sprints
- A 5 minute flat out effort
- A 20 minute threshold effort
- A final 1 minute killer

Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.

Sample Day 4

Recovery Run

This jog is so easy and the pace so slow you should be embarrassed to be seen running this slow - except that you know that this slow run is helping you get even faster! The pace is just high enough to be considered a job, and your focus should be on taking short strides and enjoying the scenery around you.

Sample Day 5

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.

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