Intermediate Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest.
Plan Length: 10 Weeks
This training plan was designed by APEX Coaching for cyclists who:
* Have taken the 4DP Full Frontal fitness test in The Sufferfest app.
* Have a Primary Weakness of 'Maximal Aerobic Power' in their 4DP profile.
* Have previous experience with structured training plan or have been riding consistently for more than 2 years
* Have trained more than an average of 10 hours/week in the previous ~3 months
* Have up to 8 hours/week they can dedicate to training (but often less) over the course of the next ~3 months
This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer weekend rides outdoors. Outdoor workouts are built using the TrainingPeaks Workout Builder, meaning they can be exported to compatible cycling computers or fitness devices.
Note: the average weekly training hours listed do not include the optional yoga and mental training plans you may wish to add to your schedule (more details available when you apply a plan to your account).
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Note: These plans are designed to be used with The Sufferfest Training System. You will need to download and install The Sufferfest for iOS, macOS or Windows to access the workouts associated with these plans. To get started:
- Go to https://thesufferfest.com/pages/get-started and download the app for your device.
- Create your account to start your free 7-day trial.
- Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.
For questions about The Sufferfest please email firstname.lastname@example.org
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Bike - NoVid: Recovery Spin
Very easy ride Resist the temptation to go harder or faster. Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1
Bike - Nine Hammers
Four Dimensional Power Focus:
Sometimes you're the hammer. Sometimes you're the nail. And sometimes you're getting both hammered and nailed. With a series of nine different intervals, all at or above threshold this is one of the best MAP sessions we offer. It isn't just the total amount of time spent above threshold, though. This workout takes the training stress up a notch by giving you barely enough time to recover from the previous hammer before the next one falls. This ensures your AC gets a little boost as well.
Bike - The Best Thing In The World **Reduced Intensity 80%**
Four Dimensional Power Focus: NM: ✭✭✩✩✩ AC: ✭✭✭✩✩ MAP: ✭✭✭✭✩ FTP: ✭✭✭✭✩ Just like a real race, the two race-paced efforts in TBTITW offer few moments of truly “settling” into a steady effort. The constant surging below, at, and well above threshold push your ability to recover to the max, making this a fantastic session for building your AC. Since you are often forced to “recover” at high intensities, your cardiovascular system hardly gets a real break, which means your MAP gets pushed hard too. With each effort ending in an all out sprint you really get to test out how much you have left in the tank. You might surprise yourself.
Bike - Violator
Four Dimensional Power Focus:
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.
Bike - Endurance+
Steady Endurance/Base ride. Power should remain between 55-70% of FTP the entire time. Aim to keep between 75-85% of LTHR
This is a ride that can be outdoors OR indoors
If done inside, you can play an OPEN video at 100% or play "NoVid: Endurance +" and adjust duration to meet workout specifications
Another option is to select any Video of a similar length, ignore the power targets (meaning running slope mode for those with smart trainers) holding power between 55-70% of FTP and only following the Cadence and Stand/Sit prompts in the video
Bike - Tempo High Cadence: 5 x 3
Warm-Up 25 minutes @ RPE 3 -- 55% of FTP -- HR <75% Main Effort Number of Sets 1 Rest Between Sets N/A Interval Repeats per Set 5 Interval Effort: 3 minutes @ RPE 6 -- 80% of FTP -- 100+ RPM -- HR <95% Recovery: 7 minutes @ RPE 2 -- 50% of FTP -- HR <75% Extra Volume 35 minutes @ RPE 3 -- 60% of FTP -- HR <85% Cool Down 10 minutes @ RPE 1.5 -- <45% of FTP -- HR <70%
Indoor riding option: Complete all 4 intervals of "NoVid: Tempo High Cadence: 4 x 3" then pause the session, rewind to the start of the recovery after the 3rd interval, and resume riding to repeat the last interval.