Olympic Distance Triathlon Plan / Non-4DP, by The Sufferfest.
Plan Length: 10 Weeks
Over the next 70 days we will put you through the paces and help you unleash your inner Sufferlandrian. This plan combines sessions in all three disciplines of triathlon in a time conscious way
that will keep you challenged with just the right amount of intensity.
To keep your body in tip top shape for the duration of this plan we have integrated our yoga for cyclists programme to keep you limber while improving your core strength and speeding recovery.
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:
- Go to https://thesufferfest.com/pages/get-started and download the app for your device.
- Create your account to start your free 7-day trial.
- Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.
For questions about The Sufferfest please email firstname.lastname@example.org
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Cross Training - Yoga: Recovery Booster
Beginner Sufferfest sessions tear your body down. It's in the periods between Sufferfest sessions, when you're recovering, that you become more powerful. This session helps boost your recovery time, relaxing you and ensuring you give your body the chance to grow stronger.
Bike - Thin Air
Four Dimensional Power Focus:
Here it is: the longest big effort in any session in The Sufferfest library. The plain and simple fact is that sometimes to stress your FTP you need to spend more than 20 or 30 minutes riding near your FTP. This session was designed with that in mind. While most of the climb is actually below threshold, there are enough surges above it that your body will constantly be at the limit of clearing out those nasty, painful metabolites at the rate you churn them out. Painsuckers, rejoice! Keep in mind that most of your anaerobic energy systems will be very depleted by the time you hit the 30 minute mark. That means they won't be much help in contributing to power production. That's one of the reasons why the same power target five minutes into this climb feels much harder when it comes again at minute 30. Once those anaerobic systems are used up, all you have left is your aerobic system, which requires oxygen to create power. These longer sustained efforts are crucial if you want to really push your threshold to its limits.
Swim - Technique B
Warm Up with 200m easy swimming freestyle. 4 x 25m Drill with 10 seconds rest 200m Kick with with 20 seconds rest The following should all be done at a moderate pace, with enough rest between that you can focus on proper form. 100m Super Slow Drill 150m 3-3-3 200m Catch Up 200m Side-Glide-Kick 200m Corkscrew 200m Pull Cool down with 100-200m freestyle Incase you need to brush up on your technique definitions follow this link http://thesuf.com/HCtechswim
Run - 6 x 400s
A simple, straightforward way to suffer your way to a faster, more BADASS version of yourself. Find a level track or course with regular distance markers and get ready to turn it up to 11. Here's what you need to do in order to crush this workout: Warm-up: Start with 5-10 minutes of jogging at Z1/Z2. Activation: 4 sets of 75m Strides. Easy jog for 1 minute between each set. 6 x 400s: 6 sets of 400m at Z5. Easy jogging for 2 minutes between each set. Note: If your interval speed decreases from one set to the next increase your rest period. If you are unable to maintain the Z5 pace after the longer rest cease the workout entirely. Cool-down: 10-15 minutes of easy jogging at Z1/Z2.
Cross Training - Breathing To CRUSH THEM
Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.
Bike - The Shovel
Four Dimensional Power Focus:
Time to dig deep into the COURAGE mines. Real deep. No other workout runs the full range of 4DP like this one. The consistent inverse relationship between interval length and intensity pushes your AC to the very limit, ensuring that after each micro-interval your body recovers just enough to hit and hold your power target for the next interval...even if you don't think you can. The 5-10 second efforts hit your NM system hard. No holding back for these short efforts. All out means all out. The 15-60 second efforts all require significant anaerobic energy, but with so little rest your cardiovascular system never really gets a break. This not only stresses your AC as you try to recover, but it also pushes your MAP to its limit as your body tries to generate as much aerobic power as possible. Even though there is not a single interval in this workout that is longer than 60 seconds, each full set lasts more than 20 minute. The unrelenting aerobic stress turns this session into a surprisingly good FTP builder.
Cross Training - Yoga: In Couchlandria: The Office
Beginner If you're spending a lot of time sitting down in an office, stiffness, tension and soreness can creep into your body. That can affect your performance on the bike. This routine will counteract the damage done at the desk and ensure your body is ready to Suffer properly once you get on the bike.
Cross Training - Breathing To CALM DOWN
In 4-7-8 Breath your exhalations are twice as long as your exhalations. It is a therapeutic breathing technique that can help to reduce pain and calm your nervous system.
Swim - Steady Aerobic
This is an unstructured swim to help build your swim fitness and give you an easier, unstructured session in the pool. Focus on these four things for this workout session: After a short warm up, swim continuously for the entire session at your Z3 pace. Use the pace clock or watch to monitor your pace throughout the swim. Count your strokes every 4-6 laps and try to remain consistent, Practice your sighting (see Definitions).
Cross Training - Yoga: Core Strengtheners I
Intermediate The power to crush non-Sufferlandrians comes not just from your legs, but from your core. When your core is strong and stable, you can generate more power, more efficiently. You'll also suffer less back pain. With those goals in mind, this sequence strengthens the abs, obliques and lower back.
Run - 4 x 1K Kicking
We know that triathlons are more focused on steadily paced runs, but if you're ever going to get faster then you need to do some speed work! Find a flat track or course with regular distance markers and prepare yourself for some explosive speed work. Here's what you need to do in order to crush this session: Warm-up: Jog for 10 minutes and an easy Z1/Z2 pace. Activation: 3 sets of 75m sprint efforts at Z5. Recover for 30 seconds. 1K Kicking: 4 sets of 1K at Z3 pace, with the final 100m at Z5 (the kick). Pace it such that you are increasing your speed over the 100m and not slowing at the end. Easy walk or jog for 3 minutes between each effort. Cool-down: Walk or jog for 5-10 minutes to cool down.
Other - Yoga: Stretching After Suffering
Intermediate You've just finished a brutal Sufferfest session. You probably just want to curl up in a ball, but to speed your recovery this sequence will stretch you out and open you up. You'll be ready to Suffer again in no time.
Bike - Blender
Four Dimensional Power Focus:
A smorgasbord of Suffering, this session has it all. Originally created in Coach Sir Neal Henderson's Penn State dorm room in 1992, it's his preferred weapon of choice for bringing the pain (shakes). What's in the Blender? First, a variety of longer efforts that build sustained power while also making sure you're sufficiently fatigued. This initial beatdown is necessary to ensure you get the maximum benefit from Blender's infamous 'Pain Shakes.' Three sets of these little devils help you develop a supernatural ability to recover from big efforts. The bonus is that you also beef up your ability to produce high-end power, building AC and MAP at the same time. The threshold efforts at the end are the bitter cherry on the sundae, improving your body's ability to produce aerobic power and helping make sure your FTP will get the same boost as your AC and MAP. A rising tide of lactic acid raises all boats. Oh, and clocking in at an hour and 40 minutes, Blender will also help whip your endurance into a frenzy.
Other Versions of Your Plan
|Plan Name||# Weeks||Price|
|Sprint Distance Triathlon Plan / Non-4DP, by The Sufferfest.||10 weeks||Free||Preview Get Plan|
Other Levels of Your Plan
|Plan Name||# Weeks||Price|
|140.6 Full IM Triathlon Plan / Non-4DP / Designed for Strength Training||13 weeks||Free||Preview Get Plan|
|70.3 Half IM Triathlon Plan / Designed for Strength Training||12 weeks||Free||Preview Get Plan|
|Olympic Distance Triathlon Plan / Non-4DP / Designed for Strength Training||12 weeks||Free||Preview Get Plan|
|Sprint Distance Triathlon Training Plan / Non-4DP / Designed for Strength Training||12 weeks||Free||Preview Get Plan|