The Sufferfest & Apex Coaching

Novice Metric Century Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends

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.
* Are new to cycling or choosing their first structured training plan
* Have trained fewer than an average of 7 hours/week in the previous ~3 months
* Only have 3-6 hours/week they can dedicate to training over the course of the next ~3 months
* Are training for a metric 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).

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 - There is No Try

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

The ability to hit a given power target right on the nose is one of the hallmarks of a great rider, and that is exactly what you are being forced to do with this session. Each interval has 4 distinct stair steps, increasing slightly with each step. This requires you to finesse your output multiple times for each effort, to really feel the difference 10 watts makes. The stair step approach also forces your body into a constant state of "catching up." Just as your aerobic system settles into the oxygen demands of each effort, you are forced to go harder, which makes you dip back into anaerobic energy systems while your aerobic system catches up. This process constantly forces your anaerobic and aerobic systems to make adjustments. If you're trying to get over a plateau or feel like you're not getting faster this can be exactly what you need. Unlike other sessions, three of the four sprint efforts come in the first half. This means your legs will be fresh enough so you can go full gas and hit your NM system hard. Not bad for a session that is predominantly focused on building your AC and MAP.

Planned: 55:00

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 - 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 - 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: 1 hour 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 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: 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 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: 3:00:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
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: 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

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
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: Sustained Efforts / 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
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: Sprinting / 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
Advanced TT Prep Plan / 4DP Weakness: VO2 Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
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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
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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
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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
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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
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Intermediate Mountainous GF Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
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Intermediate TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
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