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100+ FREE TRAINING PLANS

As a Sufferfest subscriber, you have access to more than 100 detailed training plans designed by the elite coaches at APEX Coaching. Choose from road, MTB, CX or triathlon and add optional yoga and mental toughness streams. Whether you’re just getting started or chasing a pro contract, we have a plan to make you the fastest, most complete athlete possible. Once you've chosen a plan, be sure to join the discussion on our training plan group on Facebook.

To access our complete library of plans you'll need a FREE account with either TrainingPeaks or Final Surge, the most sophisticated, easy-to-use training plan and performance tracking platforms available. To learn more about how to select and apply plans in TrainingPeaks and Final Surge, click the buttons below. 

 

 

ROAD PLANS: OUTDOOR & INDOOR SESSIONS

The quality of your training doesn't have to go out the window when you step out the door. These plans incorporate indoor Sufferfest sessions during the week and structured outdoor sessions on the weekends. 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.  

 

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.

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.

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 specifically for those who are training for a time trial event. Novice and Intermediate plans are 10 weeks, while Advanced plans are 12 weeks. Optional Yoga 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.

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? Our 10-week metric century plans for Novice and Intermediate cyclists will get you there. Optional Yoga 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.

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, while Advanced plans are 12 weeks. Optional Yoga 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.

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, while Advanced plans are 12 weeks. Optional Yoga 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.

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

 

OFFICIAL TRAINING PLANS 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. We specifically designed these plans to prepare athletes for the road race and time trial events being held September 30 through August 2 in Varese, Italy. The one who takes home the rainbow jersey will need strength, stamina, and mental toughness. These plans deliver all of that and more.

Road Race Long Course 6-week 8-week 10-week
Time Trial Course 6-week 8-week 10-week

 


ROAD PLANS: INDOOR SESSIONS ONLY

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 Sufferfest workouts and drills so you can do them entirely indoors on your trainer. No more excuses. Novice and Intermediate plans are 10 weeks, while Advanced plans are 12 weeks. Optional Yoga and Mental Toughness streams can be added to all plans.

GENERAL 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.

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


    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.

       

      Sprint Distance (10 weeks)

      Novice
      TrainingPeaks
      Final Surge
      Olympic Distance (10 weeks)

      --- Intermediate
      TrainingPeaks
      Final Surge
      ---
      Half IM/70.3 (12 weeks)

      --- Intermediate
      TrainingPeaks
      Final Surge
      Full IM/140.6 (16 weeks)

      --- Advanced
      TrainingPeaks
      Final Surge

       

        CYCLOCROSS PLANS (10 WEEKS)

        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.

         

        Cyclocross

        Novice
        TrainingPeaks
        Final Surge
        Intermediate
        TrainingPeaks
        Final Surge
        ---

         

        XC MOUNTAIN BIKE (10 WEEK)

        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.

        Cross-Country (XC) --- Intermediate
        TrainingPeaks
        Final Surge
        ---

         

        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

         

         

        MENTAL TOUGHNESS

        Unlock the 4 habits of the mentally tough with our Mental Training 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.

         

        Mental Toughness

        All levels
        TrainingPeaks
        Final Surge

         

         

        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 BMC and Flora Duffy, multiple-time Triathlon World Champion.

         

         

         

         

         

         


        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

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