5 Sufferfest Workouts to Try Right Now

When you first fire up The Sufferfest, you might not know what workout to start with. Something in a Power Station? A little date with The Shovel? Ideally, you want to do the Full Frontal fitness test to get your comprehensive power profile, your rider type, and unlock all of the benefits of training with Four-Dimensional Power™. 

If you're not quite ready to take the plunge and expose yourself to Full Frontal, don't worry. In addition to the fitness test, we've highlighted a few of our more popular workouts suitable for riders of all fitness levels and time available. They'll give you a good overview of the different categories and styles of videos included with the app and get you acclimated to life in Sufferlandria.


Full Frontal

Type: Fitness Test
Duration: 60 minutes

Full Frontal, the 4DP™ fitness test, exposes every aspect of your unique physiology in a single, glorious, hour-long session. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete four-dimensional power profile and identify your rider type. All you have to do is completely destroy yourself over 4 different efforts: two 7-second sprints, a 5-minute flat out effort, a 20-minute threshold effort, and a final 1-minute killer. Once you come out the other side of Full Frontal you'll get your comprehensive profile, rider type, and recommended workouts to hone your strengths and improve your weaknesses. The power targets in every Sufferfest workout will be customized to your four metrics to ensure that you're always working at the right intensity to get stronger.


Getting Away With It

Type: Base
Duration: 47 minutes

Four Dimensional Power Focus:
Neuromuscular Power (NM - 5 second): ✭✭✩✩✩
Anaerobic Capacity (AC - 1 minute): ✭✩✩✩✩
Maximal Aerobic Power (MAP- 5 minute): ✭✩✩✩✩
Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✩

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. Legendary endurance cyclist guide Michael Cotty of The Col Collective is your guide up some of the most spectacular climbs this side of Mount Sufferlandria. Less grueling than other Sufferfest workouts, this is a great session to add toward the end of a training block or as a moderate-intense lunch ride. The shorter duration, sub-threshold efforts are fantastic for getting some extra FTP building while you are in a fatigued state. We've incorporated some cadence changes and one-legged drills to target your nervous system. This helps make your body more efficient at both higher and lower RPMs while also improving your form. Despite not bringing you into the red, the neuromuscular training you get from this session is solid. While your power never exceeds threshold, your body will learn to bring more energy to the pedals across a range of intensities.



Type: Base
Duration: 22 minutes

A finely-tuned machine like you needs its engine warmed up in order to produce the most power as efficiently as possible. Igniter is based on the highly successful warm-up session developed by British Cycling and used by Team Sky as part of their 'marginal gains' programme. You'll go through 20 minutes of progressive efforts before hitting a couple of high-intensity/high-cadence sprints. You'll emerge ready to CRUSH EVERYTHING BEFORE YOU. Perfect for using before major events, in conjunction with our Extra Shot videos or to extend your regular Sufferfest workout. 


Team Scream

Type: Racing
Duration: 70 minutes

Four Dimensional Power Focus:
Neuromuscular Power (5 second): ✭✩✩✩✩
Anaerobic Power (1 minute): ✭✭✭✩✩
Maximal Aerobic Power (5 minute): ✭✭✭✭✩ 
Functional Threshold Power (20 minute): ✭✭✭✭✭ Chores

Thanks to a last minute selection, you have been drafted into a 48-kilometer Team Time Trial (TTT). Done correctly, each of the 5 riders will all cross the finish line utterly spent. Pacing is vital. A TTT is essentially one long set of Over / Under intervals. When it's your turn on the front you will be well over your FTP, and while those pulls usually only last around 30 seconds, you'll clock almost 20 pulls over the course of 48k.
Physiologically speaking, a TTT is one of the best combined AC/MAP/FTP sessions out there. Regardless of your chosen discipline, Rider Type, or rider weakness, this effort will push you to your limits, and you will be faster for it.


Who Dares

Type: Racing
Duration: 55 minutes

Four Dimensional Power Focus:
Neuromuscular Power (NM - 5 second): ✭✭✭✩✩
Anaerobic Capacity (AC - 1 minute): ✭✭✭✭✩
Maximal Aerobic Power (MAP- 5 minute): ✭✩✩✩✩
Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✭

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 efficient.



Have questions about our library of workouts or anything else? Check out our Help Centre or email us at



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