The Sufferfest & Apex Coaching

Intermediate Strength Training Plan / Pair with Novice or Intermediate Cycling and Triathlon Plans

Plan Length: 24 Weeks

This plan is for athletes who:
* Want to add The Sufferfest Strength Training for Cyclists programme to their main training plan.
* Have chosen one of the The Sufferfest Novice or Intermediate cycling or triathlon training plans that have been optimised for Strength Training.
* Do not have previous or recent strength training experience.

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.

Strength Training - The Sufferfest - SUF Strength - Intermediate Level 2 Session A

Equipment Needed - Two water bottles filled as much as you feel is appropriate - Mat or something to place under your knee.

Before starting session 2A you will have completed 1A multiple times and mastered the form and balance demands of the basic foundational moves. Variations on these moves will become more and more difficult and any bad habits or poor form will become amplified. We'll be increasing the difficulty of this session not just through variations on foundational moves, but by increasing the number and duration of the sets. In 2A you will have to work through more 30-second sets than either session 1A or 1B.

Planned: 26:30

Strength Training - The Sufferfest - SUF Strength - Intermediate Level 2 Session B

Equipment Needed - Two water bottles filled as much as you feel is appropriate - Mat or something to place under your knee.

Before starting Session 2B it is important that you master all of the foundational moves of 1B. Since you will most likely be putting in more saddle time over the weekends, the B series has a greater focus on your upper body and core work. This ensures that your legs will be fresh for your on-bike workouts without sacrificing the quality of your weekly strength sessions. Even though you have mastered the foundational moves in 1A and 1B, the new variations will make the session more difficult. Take your time and focus on perfect form. This is still the adaptation phase.

Planned: 28:09


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Intermediate Strength Training Plan / Pair with Advanced Cycling or Triathlon Plans 24 weeks Free Preview Get Plan