Help

100+ FREE TRAINING PLANS BY WORLD CLASS COACHES

Get truly comprehensive training with cycling and triathlon plans that integrate optional Yoga, Mental Toughness and Strength Training (Strength Training available with our indoor-only plans). Once you've chosen a plan, join the discussion on our training plan group on Facebook.

To use The Sufferfest training plans you'll need a FREE account with either TrainingPeaks or Final Surge. To learn more about how to select and apply plans in TrainingPeaks and Final Surge, click the buttons below. 


Tour of Sufferlandria Prep Plans

Main Plans
ToS Strength Training Plans

Add Complete Training to Your Plan

Yoga Plans
Mental Toughness Plans
Strength Training Plans  

 

ROAD PLANS: OUTDOOR & INDOOR SESSIONS

These include Sufferfest sessions during the week and outdoor sessions on the weekend. If you're using TrainingPeaks, you'll find that all of the outdoor sessions are built using the TrainingPeaks Workout Builder. That means you can export them to compatible cycling computers and fitness devices.  

To choose the right plan, you'll need to have completed our 4DP Fitness Test and know your 4DP™ profile, rider type, and primary weakness.

GENERAL PLANS

Don't have a specific event you're training for? These plans are for you.

  • Novice and Intermediate plans are 10 weeks long and require as little as 5 hours a week.
  • Advanced plans are 12 weeks and require 7-8 hours a week.
  • Optional Yoga and Mental Toughness streams can be added to all plans.
  • Strength Training integration is not currently available with these plans.

Riders with Repeated Effort Weakness

Novice
TrainingPeaks
Final Surge

Intermediate
TrainingPeaks
Final Surge

Advanced
TrainingPeaks
Final Surge

Riders with Sprint Weakness

Novice
TrainingPeaks
Final Surge

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with Sustained Effort Weakness

Novice
TrainingPeaks
Final Surge

Intermediate
TrainingPeaks
Final Surge

Advanced
TrainingPeaks
Final Surge

Riders with VO2 Effort Weakness
Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders without 4DP Profile

Novice
TrainingPeaks
Final Surge

Intermediate
TrainingPeaks
Final Surge

Advanced
TrainingPeaks
Final Surge

 

TIME TRIAL PREP PLANS

Crush the race of truth. These plans are designed for those training for a time trial.

  • Novice/Intermediate plans are 10 weeks
  • Advanced plans are 12 weeks.
  • All plans FINISH on race day.
  • Optional Yoga and Mental Toughness streams can be added to all plans.
  • Strength Training is not currently available with these plans.
Riders with Repeated Effort Weakness

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with Sprint Weakness

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with Sustained Efforts
Weakness

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with VO2 Effort Weakness

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders without 4DP Profile

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge

 

METRIC CENTURY PREP PLANS

Want to nail your next metric century or charity ride? These will get you there.

  • 10 week plans
  • All plans finish on event day.
  • Optional Yoga and Mental Toughness streams can be added to all plans.
  • Strength Training is not currently available for these plans.
Riders with Repeated Effort Weakness

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Riders with Sprint Weakness

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Riders with Sustained Effort Weakness

Novice
TrainingPeaks
Final Surge

Intermediate
TrainingPeaks
Final Surge
Riders with VO2 Effort Weakness

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge
Riders without 4DP Profile

Novice
TrainingPeaks
Final Surge
Intermediate
TrainingPeaks
Final Surge

 

FULL CENTURY PREP PLANS

Knocking out a solid 100 miles is a rite of passage for most cyclists. Our full century plans will help you hit that milestone.

  • Intermediate plans are 10 weeks
  • Advanced plans are 12 weeks.
  • All plans finish on event day.
  • Optional Yoga and Mental Toughness streams can be added to all plans.
  • Strength Training is not currently available on these plans.
Riders with Repeated Effort Weakness

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with Sprint Weakness

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with Sustained Effort Weakness

Intermediate
TrainingPeaks
Final Surge

Advanced
TrainingPeaks
Final Surge

Riders with VO2 Effort Weakness

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders without 4DP Profile

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge

 

MOUNTAINOUS GRAN FONDO/SPORTIVE PREP PLANS

Don't let a jagged course profile deter you from entering that next big gran fondo or sportive. These plans are designed to get you ready to tackle even the most epic of alpine routes.

  • Intermediate plans are 10 weeks
  • Advanced plans are 12 weeks.
  • All plans finish on event day.
  • Optional Yoga and Mental Toughness streams can be added to all plans.
  • Strength Training is not currently available on these plans.
Riders with Repeated Effort Weakness

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with Sprint Weakness

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with Sustained Effort Weakness

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders with VO2 Effort Weakness

Intermediate
TrainingPeaks
Final Surge
Advanced
TrainingPeaks
Final Surge
Riders without 4DP Profile

Intermediate
TrainingPeaks
Final Surge

Advanced
TrainingPeaks
Final Surge

 


ROAD PLANS: INDOOR SESSIONS ONLY (INCLUDES PLANS OPTIMISED FOR STRENGTH TRAINING)

Indoor workouts just work. Without traffic or weather to worry about you can put your head down and focus on what's important: hitting your targets. These plans exclusively use indoor session. No more excuses. Optional Yoga, Strength Training, and Mental Toughness streams can be added to all plans.

To choose the right plan, you'll need to have completed our 4DP Fitness Test and know your 4DP™ profile, rider type, and primary weakness

GENERAL PLANS

Don't have a specific event you're training for? These plans are for you.

  • Regular Novice and Intermediate plans are 10 weeks long and require as little as 5 hours a week.
  • Advanced plans and those marked "With Strength" are 12 weeks and require 7-8 hours a week.
  • Optional Yoga and Mental Toughness streams can be added to all plans.
  • If you want Strength Training, choose the plans marked 'with strength.' Once you've set the plan up in TrainingPeaks or Final Surge, you'll then need to choose whether you want the Beginner or Intermediate Strength Training plan.
Riders with Repeated Effort Weakness

Novice
TrainingPeaks
--Regular
--With Strength

    Final Surge
    --Regular
    --With Strength

      Intermediate
      TrainingPeaks 
      --Regular
      --With Strength

        Final Surge
        --Regular
        --With Strength

          Advanced
          TrainingPeaks
          --Regular
          --With Strength

             Final Surge
            --Regular
            --With Strength

              Riders with Sprint Weakness Novice
              TrainingPeaks
              --Regular

              --With Strength

              Final Surge
              --Regular
              --With Strength 

              Intermediate
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Advanced
              TrainingPeaks
              --Regular
              --With Strength 

              Final Surge
              --Regular
              --With Strength 

              Riders with Sustained Effort Weakness

              Novice
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Intermediate
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Advanced
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Riders with VO2 Effort Weakness

              Novice
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Intermediate
              TrainingPeaks
              --Regular
              --With Strength 

              Final Surge
              --Regular
              --With Strength

              Advanced
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Riders without 4DP Profile

              Novice
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Intermediate
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

              Advanced
              TrainingPeaks
              --Regular
              --With Strength

              Final Surge
              --Regular
              --With Strength

               

                SPECIAL FOCUS PLANS

                Want to nail your next Full Frontal fitness test? Sharpen your top end? Bag that elusive KOM on the local climb? These short-duration plans are laser focused and purpose built.

                Full Frontal Preparation (7 days)

                All levels
                TrainingPeaks
                Final Surge
                Climbing (4 weeks) --- Intermediate
                TrainingPeaks
                Final Surge
                Speed/Sprinting (4 weeks) --- Intermediate
                TrainingPeaks
                Final Surge
                Couchlandrian Tendencies Enhancer (3 weeks) All levels

                 

                  TRIATHLON PLANS: SWIM, BIKE, RUN

                  With comprehensive coverage of your swim, bike, run workouts and a wide range of technique drills across all disciplines, our Triathlon training plans will ensure a quick transition to a faster you.
                  Note: If you want to incorporate The Sufferfest Strength Training Programme into your plan please choose a plan marked "With Strength". These plans are lower volume to accommodate the additional training load of strength work. You will still have to add the Beginner or Intermediate Strength Training Programme to your calendar in TrainingPeaks or Final Surge. Strength-optimised plans are 12 weeks long.

                  Sprint Distance

                  Novice
                  TrainingPeaks
                  --Regular
                  --With Strength (12 weeks)


                  Final Surge
                  --Regular
                  --With Strength (12 weeks)

                  Olympic Distance

                  ---

                  Intermediate
                  TrainingPeaks
                  --Regular
                  --With Strength (12 weeks)


                  Final Surge
                  --Regular
                  --With Strength

                  ---
                  Half IM/70.3 

                  ---

                  Intermediate
                  TrainingPeaks
                  --Regular
                  --With Strength (12 weeks)


                  Final Surge
                  --Regular
                  --With Strength

                  Full IM/140.6

                  ---

                  Advanced
                  TrainingPeaks
                  --Regular (16 weeks)
                  --With Strength (12 weeks)


                  Final Surge
                  --Regular (16 weeks)
                  --With Strength (12 weeks)

                   

                    CYCLOCROSS PLANS

                    A discipline after our own dark hearts: 60 minutes of lung-busting, redlining madness. One of the few places outside of your Torture Chamber that rivals the pure, unbridled intensity of a Sufferfest workout. These plans harness that raw power of The Sufferfest into a manageable, easy-to-follow structure so you can get the hole shot and leave your competitors cleaning mud out of their teeth.

                    Note: If you want to incorporate The Sufferfest Strength Training Programme into your plan please choose a plan marked "With Strength". These plans are lower volume to accommodate the additional training load of strength work. You will still have to add the Beginner or Intermediate Strength Training Programme to your calendar in TrainingPeaks or Final Surge. Strength-optimised plans are 12-weeks long.

                    Cyclocross

                    Novice
                    TrainingPeaks
                    --Regular
                    --With Strength (12 weeks)


                    Final Surge
                    --Regular
                    --With Strength (12 weeks)

                    Intermediate
                    TrainingPeaks
                    --Regular
                    --With Strength (12 weeks)


                    Final Surge
                    --Regular
                    --With Strength (12 weeks)

                    ---

                     

                    XC MOUNTAIN BIKE

                    The punchy climbs, intense efforts and long courses that characterize XC mountain bike races require an incredibly high degree of fitness. The first one across the line is going to be someone that"s capable of delivering across a wide range of efforts. This plan will get you there.

                    Note: If you want to incorporate The Sufferfest Strength Training Programme into your plan please choose a plan marked "With Strength". These plans are lower volume to accommodate the additional training load of strength work. You will still have to add the Beginner or Intermediate Strength Training Programme to your calendar in TrainingPeaks or Final Surge. Strength-optimised plans are 12-weeks long.
                    Cross-Country (XC) ---

                    Intermediate
                    TrainingPeaks
                    --Regular (10 weeks)
                    --With Strength (12 weeks)


                    Final Surge
                    --Regular (10 weeks)
                    --With Strength (12 weeks)

                    ---

                     

                    YOGA

                    These 30-day challenges will help you build a badass habit while improving full body strength, flexibility, balance, and recovery.

                    30-Day Yoga Challenge ---

                    Intermediate
                    TrainingPeaks
                    Final Surge

                    ---
                    30-Day Core Challenge --- --- Advanced
                    TrainingPeaks
                    Final Surge
                    30-Day Body+Mind Recharge Challenge

                    TrainingPeaks
                    Final Surge

                     

                    MENTAL TOUGHNESS

                    Unlock the 4 habits of the mentally tough with our 10-week Mental Toughness Programme. Over the course of 20 audio modules (available in the app under the “Mental” icon), you’ll learn tools, techniques and habits that will bring you clarity and confidence, boost your willpower and take your training to the next level.

                     

                    10-week Mental Toughness (pair with 10-week plans)

                    All levels
                    TrainingPeaks
                    Final Surge

                    12-week Mental Toughness (pair with 70.3 / Half IM plans)

                    TrainingPeaks
                    Final Surge

                    16-week Mental Toughness (pair with 140.6 / Full IM plans) TrainingPeaks
                    Final Surge

                     

                    STRENGTH TRAINING

                    Designed specifically for cyclists, The Sufferfest Strength Training Programme will build power and endurance to make you a stronger and faster on the bike. Choosing one of our strength-ready cycling plans is the best way to get results. But if you want to follow a Strength Training plan without an associated cycling plan (which we don't recommend), you can do so by choosing one of the plans below. Plans are 24 weeks long.

                    SUF Strength Training

                    Beginner
                    TrainingPeaks
                    --Pair with Novice or Intermediate Cycling / Tri Plans
                    --Pair with Advanced Cycling / Tri Plans

                    Final Surge
                    --Pair with Novice or Intermediate Cycling / Tri Plans
                    --Pair with Advanced Cycling / Tri Plans

                    Intermediate
                    TrainingPeaks

                    --Pair with Novice or Intermediate Cycling / Tri Plans
                    --Pair with Advanced Cycling / Tri Plans

                    Final Surge
                    --Pair with Novice or Intermediate Cycling / Tri Plans
                    --Pair with Advanced Cycling / Tri Plans

                     

                     

                    OFFICIAL TRAINING PLAN SUPPLIER OF THE 2018 UCI GRAN FONDO WORLD CHAMPIONSHIPS

                    We create champions. For the second year in a row, The Sufferfest is proud to be the Official Training App and Training Plan Supplier of the UCI Gran Fondo World Championships.


                    WORLD-CLASS PLANS DESIGNED BY THE WORLD'S BEST COACHES

                    You don't need to be a Pro or Olympic athlete to have access to the world's best coaches. Our training plans are grounded in the latest advances in sports science and personally designed by Neal Henderson and the elite coaches at APEX Coaching. Their the team behind some of the biggest names endurance sports, including World Champions, Olympic medalists, and Grand Tour contenders such as Rohan Dennis of Team Bahrain-Merida and Flora Duffy, multiple-time Triathlon World Champion.

                     

                     

                     

                     

                     

                     


                    NEED A CUSTOM TRAINING PLAN? APEX IS HERE TO HELP.


                    The Sufferfest Training Plans are more than adequate for the vast majority of athletes, but if you want something tailored to your unique needs, APEX Coaching can help. For information on extremely affordable pricing please visit the APEX website.

                     

                    Visit APEX

                    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.

                    TRY THE SUFFERFEST FOR FREE