The Sufferfest & Apex Coaching

Advanced Cycling / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest.

Plan Length: 12 Weeks

This training plan was designed by APEX Coaching for cyclists who:

* Have taken the Full Frontal fitness test in The Sufferfest app.
* Have a Primary Weakness of 'Repeated Efforts' 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 12 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.

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).


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.

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

Planned: 15:00

Bike - The Omnium

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

You know what we love about you? Your versatility. You can Suffer anywhere, anytime and in any way. That's why Grunter von Agony, Sufferlandrian Team Director, is sending you to compete in The Omnium at the UCI World Track Championships. Over the course of 50 minutes, you'll do battle in the six different races. No two intervals in this workout are the same, with each one working slightly different variations of NM, AC and MAP. No need for FTP here, my friends! It's the perfect session to improve top-end power without having to do a lot of repetitive efforts. The scratch race and flying lap have an "easy" enough lead in that you get to put your max sprint to the full test. Add in the standing starts for the Individual Pursuit and Kilo and you give your NM a real run through. The repeated surges of the elimination race, the all out nature of the kilo, and the massive efforts you have to make in the points race really test your powers of recovery while working your AC all the way to the max. Since the efforts come in quick succession, and with most being over four minutes in length, your cardiovascular system never catches a real break, ensuring your MAP doesn't get left out of the equation.

Planned: 49:00

Bike - G.O.A.T

Four Dimensional Power Focus:

- Neuromuscular Power (NM - 5 second): ✭✭✭✩✩
- Anaerobic Capacity (AC - 1 minute): ✭✭✩✩✩
- Maximal Aerobic Power (MAP- 5 minute): ✭✩✩✩✩
- Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✩

This session is all about high-torque efforts, very similar to the efforts you would experience out riding up the steep slopes of Mt Sufferlandria. While these efforts are short, and the intensity isn’t too high, the low cadence targets combined with minimal recovery will leave some begging for the high cadence sprints of The Omnium.
High torque efforts like these have two primary benefits. Improved neuromuscular coordination, and increased muscular endurance.

During each pedal revolution your legs have to “switch on” and “switch off” almost all of the muscles in your legs. High cadence efforts in something like Cadence Builds are great for teaching these groups to make that switch quickly. These low cadence efforts are better for teach ALL of the muscles in your legs to “switch on”. Done properly you should be pulling with your hamstrings with one leg while the other leg is pushing down with all the force your glutes and quads can muster. If you feel like you are pushing yourself up out of the saddle during harder efforts (like seated sprints) then your hamstrings are not being utilized since they should be pulling you back down into your saddle.

The second main benefit is improved muscular endurance. Even though the session is under 45 minutes, you will put a similar amount of muscular fatigue into your legs as a steady 3 hour base ride. You can almost view this session as hitting the leg press for 8 sets of 100 reps.

And just like the weight room, proper form is absolutely key! That means:
-- You should focus on pushing down AND pulling back up. You want your glutes and quads activated on the way down, and your hamstring and hip flexors activated on the way up.
-- To properly engage your hamstrings think about trying to pulling your heel up to your butt when your crank arm is going from 6 o’clock to 10 o’clock.
-- Your knees should be tracking straight up and down, no collapsing in or out!
-- Your core should be fully engaged to keep your hips rock steady in the saddle. This will be easier if you are both pushing and pulling during each pedal revolution.

This session is very simillar to Power Station. Both help improve your muscular endurance and coordination, the biggest difference is the work to rest ratio between the two. While the intervals here are shorter than those in Power Station, the decreased recovery duration means fatigue will build faster, especially for those with a weakness in repeated efforts. Modifying interval length and recovery duration can also be seen between sessions like Revolver and A Very Dark Place. Both serve up a healthy dose of MAP/VO2 work, but the overall "feeling" of those two sessions are different.

If you find that your lower back starts to ache during this session, or that you have to start rocking in the saddle to keep the power up, then it’s time for you get started on our Yoga programme. Kick it off with “Core Strengtheners I” to make sure your core is just as strong as those legs!

Planned: 42:00

Bike - Revolver is Easy (Mashup)

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

Why limit yourself to one type of interval duration, intensity and recovery time when you can add two of the best MAP and AC sessions in the SUF library together? Better yet, why not add them together in a way that makes the session as hard as possible?

Planned: 46:00

Bike - NoVid: Cadence Drills

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

This workout combines several technique driven intervals. These will improve your overall form and efficiency on the bike. The first two drills, Cadence Holds and Builds, are designed to improve the way you recruit your leg, glute and core muscles throughout your pedal stroke. They do this by forcing you to sustain a cadence just above 'comfortable' and by pushing you to your maximal cadence.

The last drill, Single Leg Efforts, ask you to unclip one leg and ride at a steady, single-legged effort. This forces you to pull up on the pedal instead of just pushing down and ensures maximal muscle awareness and engagement. This workout is best done while riding indoors on a trainer because even small variations in terrain can affect your ability to properly execute this workout. The majority of this workout is done in heart rate Z1/2 /// 50-75% of threshold /// RPE 2-5. You should keep the effort level below threshold (heart rate Z4, 100% of threshold, RPE 7-8) during the max cadence efforts.

WORKOUT GOALS:
* To improve stillness and stability at high cadences.
* To improve muscle fiber engagement for improved efficiency at all cadences.
* To increase maximum cadence.
* To make that pedal stroke as smooth as butter.

Planned: 55:00

Bike - Sub-Threshold with Surges: 3 x12

Warm-Up
20 minutes @ RPE 2 -- 45% of FTP -- HR <70%
1 minutes @ RPE 3 -- 55% of FTP -- HR <75%
1 minute @ RPE 4 -- 65% of FTP -- HR <80%
1 minute @ RPE 5 -- 75% of FTP -- HR <85%
1 minute @ RPE 6 -- 85% of FTP -- HR <90%
30 seconds @ RPE 7 -- 95% of FTP -- HR <95%
30 seconds @ RPE 9 -- 90-95% of AC (130-180% of FTP)
5 minutes @ RPE 2 -- 45% of FTP -- HR <75%

Main Effort
Number of Sets
3
Rest Between Sets
10 minutes @ RPE 2 -- 45% of FTP -- HR <75%
Interval Repeats per Set
4
Interval Surge: 30 sec @ RPE 8.5 -- 90% of MAP (105-130% of FTP) Steady: 2 minutes 30 seconds @ RPE 7 -- 90% of FTP -- HR <100%

Extra Volume
19 minutes @ RPE 3 -- 60% of FTP -- HR <85

Cool Down
5 minutes @ RPE 1.5 -- <45% of FTP -- HR <70%

Coach's Note:
Indoor Option: "NoVid: Sub-Threshold with Surges 4 x 12" But only complete the first 3 intervals.

Planned: 2:00:00

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: 2 hours 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 outdoors OR indoors

If done inside, you can play an OPEN Video at 100% or play NoVid: Endurance +
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: 3:00:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Advanced Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
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: Sustained Efforts, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Neuromuscular / 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: Sustained / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / General / 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: MAP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, 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: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan

Other Levels 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 / Repeated Efforts Weakness / 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
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Dirty Kanza 100 miler 10 weeks Free Preview Get Plan
Dirty Kanza 200 miler 10 weeks Free Preview Get Plan
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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
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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
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Intermediate Mountainous GF Prep Plan / 4DP Weakness: VO2 / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
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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
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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
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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
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