Sampling Sufferlandria: What to do during your 7-day free trial with The Sufferfest

Welcome to Sufferlandria. You've set-up your account  and just started your 7-day free trial. So, what now? Where do you start? Glad you asked. 
We've put together this handy guide to help you get the most out of your first week. Think of it as a greatest hits, a sampler platter, a whirlwind tour. Get comfortable: we have a feeling you're going to be with us for a while. 


Day 1: Have a look around and get everything connected

Like the first day of school, it's probably both exciting and a little bit overwhelming. Don't worry, we've got your back. First things first. You'll want to make sure you know your way around, have all of your vital information entered in your Settings, and have your devices like heart rate monitors, power meters, smart trainers, or cadence/speed sensors connected. These articles from our Help Centre will walk you through step by step:

After you have everything dialed and ready to go, make sure you get a good night's rest. Tomorrow, you're strapping in.


Day 2: Ride one of our favourite videos

Choosing which videos are our favourite is kind of like choosing a favorite child. Or favourite bike. We LOVE (to hate) all The Sufferfest workouts. But if we had to choose three that give a good taste of what we're all about, these are a great place to start.

Getting Away With It

Nine Hammers

Who Dares



Day 3: Try one of the Yoga sessions by Abi Carver

Yesterday you Suffered. Gloriously.  Now it's time to maximise those gains with some active recovery. We partnered with Abi Carver of to design a series of 15-minute yoga sessions to address the common issues that plague cyclists, including poor flexibility, core strength, balance, and stiff hips. The Hip Openers session is just what you need to ensure you're putting all of your power to the pedals. 


Day 4: Listen to 'Getting Positive' in the Mental Training Programme

Focus, power, strength, confidence: all of these are a state of mind. It doesn't matter how finely-tuned your body is, if your mind isn't in the right place you'll never be able to realise your potential. Our 10-week mental training programme is designed to build your mental toughness so you can be the best you can be, both on and off the bike. The Getting Positive module will help you identify the subtle ways in which we often sabotage ourselves and teach you how to overcome any obstacle in your path. To get a sense of what the mental training programme is all about, check out this intro:


Day 5: Crush Full Frontal

You've had a taste of what a Sufferfest workout is like, you've started down the path of full-body strength and flexibility with a yoga session, and you've learned how to turn obstacles into opportunities with a little mental training. Now it's time to bring it all together and find out who you really are as a cyclist.

Full Frontal, which you can find under the Cycling videos tab in the app, is a different kind of fitness test. It measures how you produce power across a range of intensities and durations to generate your complete Four-Dimensional Power™ profile, identify your rider type (Sprinter, Attacker, Pursuiter, Time Triallist, Rouleur or Climber), and recommend specific workouts to help you become a more complete cyclist. More than that, it also allows the app to customise the power targets in your workouts to your unique physiology, making them more effective than ever before. Before you expose yourself, make sure you check out our guide on How to Get the Most Out of Full Frontal. Why 4DP? I'll let APEX coaches Neal Henderson and Mac Cassin answer that.


Day 6: Do the 'Recovery Booster' Yoga Session or Listen to 'Relaxing to Recover' in the Mental Training Programme 

After completely dominating Full Frontal you should have a really good idea of where you are as an athlete. You're also probably pretty wrecked. Do something nice for yourself. We recommend listening to the Relaxing to Recover module in the mental training programme or doing the Recovery Booster yoga session. Both will allow your body to repair what Full Frontal wrought and help you turn all of that pain into gains. 


Day 7: Choose a training plan and start getting fast.

The only thing better than getting stronger on the bike is not having to think about how you're going to get there. That's why we have the best minds in the business creating structured training plans that take the guesswork out of realising your potential. Created in partnership with APEX Coaching, our training plans incorporate a mix of structured indoor Sufferfest workouts and outdoor rides, as well as targeted drills that improve your form and efficiency. Available for a riders of every skill level and covering a range of disciplines—including road, cyclocross, xc mountain bike and triathlon—these plans deliver maximum results with minimum time commitment. Check out the full range of plans on the Training Plans' tab in the app or on Training Peaks


The Next Steps

We hope you enjoyed your first week in Sufferlandria. We're more than just a comprehensive training platform, we're also a global community of dedicated, supportive athletes. Be sure you check out the Sufferlandria page on Facebook. Learn first about new releases, meet new people, and experience the unique sense of culture and camaraderie that makes Sufferlandria so special. You're never going to want to leave. 


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That's it. No games. Just getting faster.