Join your fellow Sufferlandrians November 18 for the first official Rider Type Challenge, then get ready for the Tour of Sufferlandria.

Glory! Honour! Prizes! Penguins!

The Sufferfest Full Frontal fitness test goes beyond simple FTP tests to give you unprecedented insight into who you are as a cyclist. Developed by Coach Neal Henderson at APEX Coaching over a decade of working with professional cyclists, world champion triathletes, and Olympic medalists, Full Frontal measures how you produce power across four critical metrics.

Once you complete the test, you get a complete Four-Dimensional Power profile showing your strengths, primary weakness, and your Rider Type. Are you a Sprinter? A Climber? A Time Triallist? Pursuiter? Attacker? The versatile Rouleur? Full Frontal will help you find your hidden power.


Here's where the magic happens: Based on your results, The Sufferfest will then map all of the power targets in your workouts to your unique profile. Every interval will be set at the exact intensity necessary to get you faster. You can also choose a training plan that is designed specifically to address your Primary Weakness while developing your strengths. No other training app can do that.

But to get the benefits of training with 4DP, you need to expose yourself to Full Frontal. That's where the Rider Type Challenge comes in.

(Questions about 4DP or Full Frontal? Check out the complete guide here.) 

Here's how the Rider Type Challenge works: 

  1. Start the 7-day Full Frontal prep plan on November 12 to get you ready to crush your test (available through TrainingPeaks and Final Surge).
  2. On November 18 fire up The Sufferfest Training System and do Full Frontal. Tackle two 7-second max efforts, a 5-minute max effort, a little waddling, a 20-minute max effort, and a leisurely 1-minute max effort (no probs). 
  3. Get your Rider Type and full 4DP profile.
  4. If you haven't already, join The Sufferfest Club on Strava.

    Join Now

  5. Connect your Sufferfest account to Strava and upload your Full Frontal activity. 
  6. Change your Strava avatar to your Rider Type icon to show your followers who you really are. 
    (Download the Rider Type icon here)
  7. Once you get your Rider Type and primary weakness, choose one of our 4DP-optimised Tour of Sufferlandria prep plans that will take you up to the start of the Tour ready to dominate the parcourse (available soon on the Training Plans page). ToS Prep plans will be available so you can start them November 19. Don't know what the Tour of Sufferlandria is? Read all about the Greatest Grand Tour of a Mythical Nation here.

Complete the Rider Type Challenge for a chance to win some killer prizes: 


  • A year of Strava Summit (formerly Strava Premium) WINNER! Eric Pardue of West Virginia, USA 
  • An annual subscription to The Sufferfest WINNER! Sebastian Döring of Germany
  • 5 x one-month coupons to The Sufferfest: WINNERS!
    • Laura Chutny
    • Sascha Freitag
    • Gideon Ransley
    • Neil Font
    • Carrie Okma
  • Kurt Kinetic Road Machine Control Bundle ($680 value) WINNER! Kyle Cox of Kentucky, USA

    Winners will be chosen at random on November 21. To be eligible you need to complete Full Frontal on November 18, upload the activity to Strava, and change your Strava profile picture to your Rider Type icon

    About Rider Types


    When you hit the switch and unleash your devastating sprint, few can hold your wheel. Even when riding with others who would otherwise be an equal match, you can turn on the gas and get a gap with relative ease. But like any rocket, your range is limited. Save the fireworks for the grande finale. Sprinting is a function of your Neuromuscular Power (NM). Those two five-second efforts in Full Frontal allow the app to measure just how much raw power you can put down. Sprinters in the pro peloton: Marcel Kittel, Fernando Gaviria, Mark Cavendish, Coryn Rivera


    When it comes to short, maximal efforts you seem to have an endless supply of matches. You may not be able to sustain these all-out bursts, but your powers of recovery mean you can serve them up in rapid succession. You are relentless in your ability to deliver attack after blistering attack, and formidable in situations where you need to respond to multiple surges with little time to recover. Much of what makes this type of rider is anaerobic capacity, or how quickly you can refill your tank and hit the turbo again. That ugly one-minute, all-out effort in Full Frontal was put at the end of the test for a reason. Painsuckers would have already gorged themselves on those five-second, five-minute and 20-minute efforts. How much can you give when you’ve already given everything? Attackers in the pro peloton: Philippe Gilbert, Lizzie Deignan, Alejandro Valverde.



    If you have five minutes to give it everything, no one else has a chance. You may lack the kick of the true sprinter or the steady, diesel-like power of the breakaway specialist, but you can put your head down and do serious damage on the track or shorter time trials. As a Pursuiter, you have Maximal Aerobic Power to spare. That 5-minute effort in Full Frontal? That’s your happy place. Pursuiters in the pro peloton: Taylor Phinney, Stefan Kung, Sarah Hammer.


    Time Triallist

    The pain train is leaving the station, and you’re in the conductor’s seat. When you take your turn on the front, you clock in and do overtime. Your ability to tireless put down steady power, kilometer after kilometer, makes other riders wonder if you’ll ever slow down. You may not have the snap to contest the final sprint or follow high-speed attacks, but if it’s a long haul at a high speed, you’ll deliver the goods. This is all about good old-fashioned threshold power. That 20-minute effort in Full Frontal probably felt like home. Sweet, leg-searing home. Find your rhythm, put your head down, and embrace the Long Scream. Time Triallists in the pro peloton: Tony Martin, Rohan Dennis, Kristin Armstrong.



    When the road points up, that’s when you get down to business. You seem to levitate, dancing up impossibly-steep climbs that leave everyone else begging for supplemental oxygen. When things flatten out, you better tuck in behind the biggest rider you can find and bide your time until things get pointy again. Leave that sprinting business to the bodybuilders and the trackies, the hills are your domain. Climbing is all about strength-to-weight ratio. The more watts per kilo you can put down, the better able you are to resist the pull of gravity. We’re all familiar with the classic climber’s physique: thin, slight, without a hint of upper body strength. Climbers in the pro peloton: Fabio Aru, Nairo Quintana and Kasia Niewiadoma: these are the angels of the mountains. Light, lethal.


     Rouleur / All-Arounder

    Rouleur is a term of art in French cycling applied to the most well-rounded of riders.  You are that rare unicorn, a master of all trades, a Swiss Army Knife.The very definition of versatility, you are able to deliver across a wide range of efforts and terrain. It takes a very specialized rider to take you, whether it’s in a sprint, on a punchy climb, or in an all-day breakaway. When everyone else falters you are the one left standing, usually on the top of the podium. Rouleurs in the pro peloton: Peter Sagan, Megan Guarnier, Marianne Vos, Jens Voigt.


    What Does Your Rider Type Tell You?

    Your rider type doesn't tell you HOW GOOD you are -- it's not about your absolute performance. It's about your innate characteristics as a cyclist. When you understand that, you can then choose one of our training plans to develop your strengths and address your weaknesses.

    The app will give you specific recommendations, telling you which workouts to focus on to either hone your existing skills or target your weaknesses. Every workout will also have it's own star-based rating system telling you what type of power it develops: NM, MAP, FTP, or AC. No more blindly choosing workouts in the hopes that they’ll do what you want them to. We do the heavy lifting, all you have to do is Suffer.


    Try the sufferfest for free

    One subscription works across Windows, Mac, iPad and iPhone devices. Try it for free for 7 days. No card necessary. Cancel easily at any time. If you continue, it’s just $12.99 USD/month or $99 USD/year.

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