The Sufferfest & Apex Coaching

Advanced Cycling / Primary 4DP Weakness: MAP, by The Sufferfest.

Plan Length: 12 Weeks

This training plan was designed by APEX Coaching for athletes and enthusiasts who...

* Have taken the 4DP Full Frontal fitness test and have uncovered a Maximal Aerobic Power weakness 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
* Have a burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer weekend rides. 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 a plan to your account).

The plan finishes on a high note, with the last week bringing you fit and fresh into the dreaded Full Frontal. After finishing this plan, you can begin a more advanced plan straight away.

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 - Nine Hammers

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

Sometimes you're the hammer. Sometimes you're the nail. And sometimes you're getting both hammered and nailed. With a series of nine different intervals, all at or above threshold this is one of the best MAP sessions we offer. It isn't just the total amount of time spent above threshold, though. This workout takes the training stress up a notch by giving you barely enough time to recover from the previous hammer before the next one falls. This ensures your AC gets a little boost as well.

Planned: 59:00

Bike - NoVid: Cadence Drills

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

This workout combines several technique driven intervals. These will improve your overall form and efficiency on the bike. The first two drills, Cadence Holds and Builds, are designed to improve the way you recruit your leg, glute and core muscles throughout your pedal stroke. They do this by forcing you to sustain a cadence just above 'comfortable' and by pushing you to your maximal cadence.

The last drill, Single Leg Efforts, ask you to unclip one leg and ride at a steady, single-legged effort. This forces you to pull up on the pedal instead of just pushing down and ensures maximal muscle awareness and engagement. This workout is best done while riding indoors on a trainer because even small variations in terrain can affect your ability to properly execute this workout. The majority of this workout is done in heart rate Z1/2 /// 50-75% of threshold /// RPE 2-5. You should keep the effort level below threshold (heart rate Z4, 100% of threshold, RPE 7-8) during the max cadence efforts.

WORKOUT GOALS:
* To improve stillness and stability at high cadences.
* To improve muscle fiber engagement for improved efficiency at all cadences.
* To increase maximum cadence.
* To make that pedal stroke as smooth as butter.

Planned: 55:00

Bike - The Downward Spiral

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

The very first Sufferfest video ever made (although it's since been remastered a couple of times)! Sigh. Both sets of intervals are designed to have equal work to rest ratios, so the longer intervals have longer recovery time afterwards. This first set will begin to deplete your AC, and by the end your aerobic system will have to work overtime to help keep the power up. And keep the power up you will, since as the intervals get shorter, they also get harder. The second interval set follows the same pattern as the first, ensuring both your AC and MAP are pushed towards their limit. To give it that extra kick we added in a couple of 30 second efforts with 30 seconds of recovery (having flashbacks to Pain Shakes from Blender are we?). These final efforts are just hard enough-with just enough rest-that you will fully deplete your AC, forcing your MAP to pick up the slack.

Planned: 56:00

Bike - Standing Starts

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

Standing starts closely simulate a lifting session on the bike because it requires the engagement of your core, upper and lower body. Standing starts will train your ability to generate force through the pedals by forcing you to recruit all of your musculature. No matter your prefered discipline, these efforts are key to teaching your body to recruit all of the muscle fibers in your legs. The saying "Use it or Lose it" actually does apply here. All of the benefit in this session comes from hitting these 20 seconds effort as hard as you possibly can. To do that, you need full recovery between each sprint, and you need to respect that recovery! These efforts should see you start at super low RPMs with very high torque, as the effort continues your cadence will naturally increase. Your goal is to get your cadence as high as possible by the end of each 20 second effort. To maximize your muscle recruitment you want to both push down and pull up on the pedals at the start. Proper core engagement is a must, your legs need a good strong backboard to push against. We understand that not everyone's trainer has the necessary resistance, or the required stability, to perform this workout as described. For stability issues you can get much of the same benefit by doing these efforts seated. If your trainer can't handle the rapid change in speed, or does not have high enough resistance at super a super low cadence then you can start the efforts are a higher cadence and simply treat them as "normal" all out sprints.

Coach Notes:
This is a session that can be done indoors or outdoors. If done outdoors, come to a slow roll in your largest Chain Ring and your 3rd or 4th smallest cog on your rear cassette. Complete the same set of 4 x 20sec maximal start efforts, with 6-8 minutes of easy spinning between.

Planned: 45:00

Bike - The Best Thing In The World

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

Just like a real race, the two race-paced efforts in TBTITW offer few moments of truly "settling" into a steady effort. The constant surging below, at, and well above threshold push your ability to recover to the max, making this a fantastic session for building your AC. Since you are often forced to "recover" at high intensities, your cardiovascular system hardly gets a real break, which means your MAP gets pushed hard too. With each effort ending in an all out sprint you really get to test out how much you have left in the tank. You might surprise yourself.

Planned: 47:00

Bike - Angels @90%

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

If you were eating lunch, eight minutes wouldn't seem like a lot of time. If you were on a beach, it would be cruel to only be there for eight minutes. But during the eight minute climbs in Angels, you'll swear to every god you can think of that it's never going to end. The focus on lower cadences and power targets near or above FTP make this session perfect for improving your ability to crush shorter climbs. The longer efforts are designed to target your sustained aerobic system, which is great for improving FTP. They're also just short- and difficult-enough that you can drive improvements in MAP.

Planned: 56:00

Bike - Endurance+

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: 2:30:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Advanced Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
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
Advanced Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Neuromuscular / 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: Sustained / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / General / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / General by The Sufferfest 12 weeks Free Preview Get Plan
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

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 Power / 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 / General / 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
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Cross Country MTB Training Plan by The Sufferfest. 10 weeks Free Preview Get Plan
Dirty Kanza 100 miler 10 weeks Free Preview Get Plan
Dirty Kanza 200 miler 10 weeks Free Preview Get Plan
Do The Plan With Dan: From Zero to Hero in 10 Weeks / 5 Hours a Week. 10 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: 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 / 4DP Weakness: Sustained 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 / Non-4DP, 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
KoS Training Plan 5 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: MAP / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: MAP, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular / Outdoor Weekend Rides, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular, 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: 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 / General / Outdoor Weekend Rides, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling Training Plan / General, 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: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: Neuromuscular Power / Outdoor Rides on Weekends 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: 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
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Volcano Climbing Plan, by The Sufferfest 4 weeks Free Preview Get Plan