The Sufferfest & Apex Coaching

Novice Cycling / Repeated Efforts Weakness / Designed for Strength Training

Plan Length: 12 Weeks

This training plan was designed by APEX Coaching for athletes and enthusiasts who:

* Have taken the Full Frontal fitness test and have uncovered a repeated efforts weakness in their 4DP profile.
* Are new to cycling or choosing their first structured training plan.
* Have trained fewer than an average of 7 hours/week in the previous ~3 months.
* Only have 3-6 hours/week they can dedicate to training over the course of the next ~3 months.
* Want to incorporate The Sufferfest Strength Training Programme into their plan.
* Have a burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time.

This plan is designed to suit the time-crunched athlete, with weekday workouts under 60 minutes and longer weekend rides. 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).

The plan finishes on a high note, with the last week bringing you fit and fresh into the dreaded Full Frontal. After finishing this plan, you can begin a more advanced plan straight away.

Not using The Sufferfest app? Try it free for 7 days: http://thesuf.com/letsgo

Plan Price: FREE

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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:

  1. Go to https://thesufferfest.com/pages/get-started and download the app for your device.
  2. Create your account to start your free 7-day trial.
  3. Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.

For questions about The Sufferfest please email theminions@thesufferfest.com

Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Other - Week 2

Bike - Butter

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

Smooth like butter. Grace under pressure. It's what we're focusing on in this session as you accumulate plenty of time at a high aerobic workload. A good warm-up leads you into two sets of five 90-second intervals with 3-minutes of "recovery" between each. Instead of full gas intervals followed by super low intensity recovery, these efforts are hard, but the real sting (and training benefit) comes from the incomplete recovery you face between intervals. These "recovery" efforts are at the upper end of Z2, meaning you still need quite a bit of oxygen to keep that power churning. By keeping the intervals themselves under your Maximal Aerobic Power (MAP) AND not allowing complete recovery, your body will burn through your Anaerobic Capacity (AC) before the end of each set, forcing your body to produce that power aerobically. Your body goes through that same transition near the 3-minute mark of the 5-minute test during Full Frontal, but with this session not only is it less painful, you end up with more total time in that aerobically dependent state. Endurance sports are all about churning through as much oxygen as possible, and few other workouts see you churning this hard and for this long.

Planned: 59:00

Bike - Recovery Spin **After Strength**

Very easy ride, all in the small chainring...unless going downhill with a tailwind. Resist the temptation to go harder or faster. Keep HR in the Recovery Zone (Zone 1) for the entire ride. Yes, you should feel embarassed to be seen riding this slow - it's OK! Stay on flat terrain, ideally.

Planned: 20:00

Bike - The Hunted **Reduced Intensity 65%**

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

This session doesn't have the longest sustained intervals, it doesn't have the shortest recovery times, it doesn't have the hardest surges, but what it does have is an unrelenting pace. There is very little "recovery" at all in this session, so you never get a chance to really catch your breath or give your legs a break. The Hunted lacks any true recovery like you get in some other FTP-focused workouts, meaning your anaerobic energy systems never really get replenished. This means they can't help much with power production. This, in turn, makes the repeated efforts above threshold near the end of this session much harder than they might feel in another workout where you get to recover fully. The unrelenting nature of this session makes it great for really working on building your sustained aerobic power, just what you need to increase your FTP.

Planned: 1:01:00

Bike - Standing Starts **Before Strength**

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

Standing starts closely simulate a lifting session on the bike because it requires the engagement of your core, upper and lower body. Standing starts will train your ability to generate force through the pedals by forcing you to recruit all of your musculature. No matter your prefered discipline, these efforts are key to teaching your body to recruit all of the muscle fibers in your legs. The saying "Use it or Lose it" actually does apply here. All of the benefit in this session comes from hitting these 20 seconds effort as hard as you possibly can. To do that, you need full recovery between each sprint, and you need to respect that recovery! These efforts should see you start at super low RPMs with very high torque, as the effort continues your cadence will naturally increase. Your goal is to get your cadence as high as possible by the end of each 20 second effort. To maximize your muscle recruitment you want to both push down and pull up on the pedals at the start. Proper core engagement is a must, your legs need a good strong backboard to push against. We understand that not everyone's trainer has the necessary resistance, or the required stability, to perform this workout as described. For stability issues you can get much of the same benefit by doing these efforts seated. If your trainer can't handle the rapid change in speed, or does not have high enough resistance at super a super low cadence then you can start the efforts are a higher cadence and simply treat them as "normal" all out sprints.

Coach Notes:
This is a session that can be done indoors or outdoors. If done outdoors, come to a slow roll in your largest Chain Ring and your 3rd or 4th smallest cog on your rear cassette. Complete the same set of 4 x 20sec maximal start efforts, with 6-8 minutes of easy spinning between.

Planned: 45:00

Bike - Endurance+

Warm-Up
5 minutes @ RPE 2 -- 45% of FTP -- HR <70%

Main Effort
Number of Sets
1
Rest Between Sets
N/A
Interval Repeats per Set
1 Interval Steady: 55 minutes @ RPE 3.5 -- 55-65% of FTP -- HR <85%

Extra Volume
N/A

Cool Down
2 minutes @ RPE 2 -- 45% of FTP -- HR <70%

Coach Notes:
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 out doors OR indoors If done inside, you can play OPEN 60/OPEN 30 and adjust the intensity to 64-81% 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

Planned: 1:00:00

Bike - Violator

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.

Planned: 1:08:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Advanced Cycling / Non-4DP / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / Repeated Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / Sprinting Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / Sustained Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / VO2 Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / Non-4DP / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / Repeated Efforts Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / Sprinting Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / Sustained Efforts Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / VO2 Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / Non-4DP / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / Non-4DP / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / Sprinting Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / Sustained Efforts Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / VO2 Efforts Weakness / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cyclocross Training Plan / Non-4DP / Designed for Strength Training 12 weeks Free Preview Get Plan
XC Mountain Bike / Non-4DP / Designed for Strength Training 12 weeks Free Preview Get Plan

Other Levels of Your Plan

Plan Name # Weeks Price  
Advanced Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Sustained Efforts, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: VO2 / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Sustained / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: VO2 / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / Non-4DP, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: Sprinting, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: Sustained Efforts, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: VO2, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: VO2 / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends / The Sufferfest. 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: VO2 Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Cross Country MTB Training Plan by The Sufferfest. 10 weeks Free Preview Get Plan
Full Frontal Fitness Test Peak Plan by The Sufferfest. 1 weeks Free Preview Get Plan
Full Frontal Fitness Test Peak Plan with Mental Training by The Sufferfest. 1 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Sustained Efforts, Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weaknesss: VO2 / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / Non-4DP / Outdoor Rides on Wkends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sprinting, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: VO2 / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: VO2, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / Non-4DP / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling Plan / Non-4DP, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / Non-4DP, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: VO2 / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Mountainous Century/GF Prep Plan / Non-4DP / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: VO2 / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Wkends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: VO2 / Outdoor Rides on Wkends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sprinting / Outdoor Weekend Rides, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sprinting, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: VO2 / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: VO2, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / Non-4DP / Outdoor Weekend Rides, by The Sufferfest. 10 weeks Free Preview Get Plan
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Novice Metric Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: VO2 / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: VO2 / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Speed Demon Plan, by The Sufferfest 4 weeks Free Preview Get Plan
Volcano Climbing Plan, by The Sufferfest 4 weeks Free Preview Get Plan