The Sufferfest & Apex Coaching

Advanced Mountainous Century/GF / 4DP Weakness: Sustained 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 '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 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
* Are training for a mountainous century or gran fondo and have at least 12 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 - 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 - 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

Bike - Power Station

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

On the surface this seems like a rather tame session: a series of intervals that are all under five minutes long and which are almost all under threshold. But there is more here than the power file shows. The lack of "intensity" in these short sessions is made up for by the very low cadence targets each effort requires. This creates minimal cardiovascular stress but places a tremendous load on your muscular system. The goal is to keep your upper body absolutely rock solid during these efforts. If you find that you bob back and forth for each pedal stroke then your core is not up to the task your legs are giving it (better get onto our yoga videos and strengthen that core). This session can be a great test to see how your lower back will hold up over a longer ride outside. A core that will fail you after 3 hours of road riding can often be identified fairly quickly during this session. If your back is burning just as badly as your legs it's a signal to do some additional core strengthening. With so much stress on your muscles this is a great session for improving your overall endurance and your ability to produce lots of high torque, giving your NM a nice boost along the way.

Planned: 50:00

Bike - Who Dares

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

Imagine you're out on a group ride where the tempo is high and you're working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels. Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard. To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.

Planned: 54:00

Bike - Getting Away With It **Reduced Intensity 85%**

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

Wouldn't it be great if you could just leave work to go for a ride? Even for an hour? Well, now's your chance. Getting Away With It gets you out of the office and onto the roads of the French Pyrenees with your guide Michael Cotty of The Col Collective. This is a great session to add toward the end of a training block. The shorter duration, sub-threshold efforts are fantastic for getting some extra FTP building while you are in a fatigued state. Extra emphasis on cadence stresses your nervous system, making your body more efficient at both higher and lower RPMs while improving your form. The neuromuscular training you get from this session is fantastic, so while your power never exceeds threshold, your body will learn to bring more energy to the pedals at all intensities.

Planned: 47:00

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: 4 hours 25 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: 4:30:00

Bike - Tempo with Surges 60 min

Warm-Up
40 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
12
Interval Surge: 20 seconds @ RPE 8 -- 110% of FTP Steady: 4min 40sec @ RPE 6 -- 85% of FTP -- HR <100%

Extra Volume
1 hour 35 minutes @ RPE 3 -- 60% of FTP -- HR <85

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

Planned: 3:30:00


Plan Price: FREE

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Other Versions 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: 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

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
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
Novice Cycling Training Plan (non-4DP), by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cyclocross Training Plan , by The Sufferfest 10 weeks Free Preview Get Plan
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