The Sufferfest & Apex Coaching

Intermediate Century Prep Plan / 4DP Weakness: Sustained Efforts, 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 Full Frontal fitness test in The Sufferfest app.
* Have a Primary Weakness of 'Sustained Efforts' in their 4DP profile.
* Have previous experience with structured training plan or have been riding consistently for more than 2 years.
* Have trained fewer than an average of 11 hours/week in the previous ~3 months
* Have up to 10 hours/week they can dedicate to training (but often less) over the course of the next ~3 months
* Are training for a century or gran fondo and have at least 10 weeks until the event.

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer workouts outdoors on the weekends.
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 the plan).


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 - The Chores

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

Chores. They're rarely glamorous, almost never fun, and more often than not you need a hot shower and a long nap afterwards. Sort of like this workout. If you want a 'do-it-all' session, that will maintain and improve nearly every aspect of your fitness, then you're in the right place. Each set combines a series of 40 second efforts and 20 second recoveries with a sustained effort just below Threshold. The benefits are substantial. First: with such short recoveries between hard efforts, you'll pretty much empty your anaerobic fuel tank by the end of each set. This obviously develops your AC, but as your body is forced to rely more and more on your ability to produce power aerobically as your AC empties it gives your maximal aerobic (MAP) a real shove. As your body shifts from AC to MAP and begins producing almost all power from oxygen, the workout puts you into a sustained effort just below threshold. These same sustained threshold efforts when fresh would be a piece of cake, but by starting them deep in the red you will find them to be much more difficult than you might think. These efforts will push you right to the edge, but never over, so dig in deep and get your chores done!

Planned: 58:00

Bike - Hell Hath No Fury **Reduced Intensity 90%**

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

This takes one of the oldest FTP building workouts, the 2 x 20, and makes it exciting! Forcing your body to churn out power right below, at and just above threshold for 20 minutes at a time dramatically improves your ability to generate sustainable power. It's great for building that FTP (unless you have an unusually low MAP...in which case you're going to struggle!) By itself, the 5 minute effort at the end would not be much to deal with, but after churning out threshold power for 40 minutes, hitting this 5 min effort at 100% will ensure you stress your MAP enough to give this session a slight edge on other "FTP Builder" workouts.

Planned: 1:04:00

Bike - Defender

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): ✭✭✭✭✭

You've got the leader's jersey, but then disaster strikes: A crash, an injury and you're forced to defend your position until the end of the race. Can you hang on under a barrage of attacks? Based around four, ten-minute efforts around threshold, Defender is designed to give you the most bang for your buck, or in this case, the most Watts at FTP for your Suffering.

There are both psychological as well as physiological benefits to this tremendous workout. Mentally, Defender will improve your sense of pacing for longer efforts near FTP. That is because each effort starts out above FTP, and since you're fresh you'll feel as though you can hold that pace all day. Every two minutes, the pace gradually declines so you are finishing just below FTP. As the time ticks away, the power targets will drop little by little, but your discomfort will remain about the same. By the fourth effort, you'll be find the same efforts far more difficult than in the first. Bystaying tuned-in to what your body is telling you, you'll learn more about how to manage your efforts around threshold and why it's so important to manage your efforts well at this intensity.

The physiological benefits follow the same lines as those found in Who Dares, or Fight Club. Overloading your legs and lungs with efforts above FTP before settling into efforts right at or right below FTP forces your body to clear out as many metabolites as possible and process as much oxygen as it can. What sets Defender apart is how that overload is delivered. While Who Dares achieves this with short sprints, Defender forces you to spend minutes above FTP before simmering back down. This allows your heart rate and breathing rate to get much closer to what they are during a long steady state threshold effort. This ensures that “overload” comes in as a steady drip, rather than the sudden burst like that in Who Dares. The lower intensity of this overload also changes the types of metabolites produced and the ratios they occur in. Not only does this keep the enzymes in your body focused on aerobic metabolism, your body will also respond with fewer stress hormones. This means you're training your aerobic system by overloading it, but doing so in a way that leaves you more ready to hit tomorrow's training just as hard.

Planned: 59:00

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: 30:00

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: 3 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 done outdoors OR indoors

If done inside, you can play an OPEN video at 100% or play NoVid Endurance + and adjust the duration to meet workout prescription

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: 4:00:00

Bike - Tempo Build: 1 x 45

Warm-Up
15 minutes @ RPE 3 -- 55% of FTP -- HR <75%
1 minute @ RPE 7 -- 90% of FTP -- HR <90%
1 minute @ RPE 7.5 -- 100% of FTP -- HR <95%
1 minute @ RPE 8 -- 110% of FTP -- HR <100%
7 minutes @ RPE 3 -- 55% of FTP -- HR <75%

Main Effort
Number of Sets
1
Rest Between Sets
N/A
Interval Repeats per Set
1 Interval Effort 1: 15 minutes @ RPE 6 -- 80% of FTP-- HR <85%
Effort 2: 15 minutes @ RPE 6 -- 83% of FTP-- HR <90%
Effort 3: 15 minutes @ RPE 6 -- 87% of FTP-- HR <95%

Extra Volume
15 minutes @ RPE 3.5 -- 60% of FTP -- HR <85

Cool Down
5 minutes @ RPE 1.5 -- <45% of FTP -- HR < 75%

Planned: 1:30:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Cross Country MTB Training Plan by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 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 / General / Outdoor Rides on Wkends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: MAP, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular, 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: 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 / General / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling Plan / General, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / General, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, 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: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Mountainous Century/GF Prep Plan / General / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, 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: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Wkends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Wkends, by The Sufferfest 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: Sustained Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan

Other Levels of Your Plan

Plan Name # Weeks Price  
Advanced Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cyclocross Training Plan / General / Designed for Strength Training 12 weeks Free Preview Get Plan
XC Mountain Bike / General / Designed for Strength Training 12 weeks Free Preview Get Plan
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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
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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: Sustained / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
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Advanced Cycling / Primary 4DP Weakness: Neuromuscular, 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 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
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Advanced TT Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 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: Sustained Efforts / Outdoor Rides on Weekends / 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: Sustained Efforts / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Neuromuscular / 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: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan