Help

Massive Video Workout Library

Your subscription to The Sufferfest gives you unlimited streaming or offline access to our complete library of structured video workouts. Designed by elite coaches and sports scientists, these are the most effective, engaging, training sessions available.


Cycling Videos

Making cyclists faster is what put us on the map. No matter what aspect of your fitness you want to improve, we have workouts to get you there. We offer cycling workouts in nine different categories. See the trailer below:

Climbing: Build power and defy gravity.

Angels

If you were on a beach, it would be cruel to only be there 8 minutes. But during the 8 minute climbs in Angels, you'll swear to every god you can think of that it's never going to end (56 min).

Angels

Power Station

Power Station is a workout dedicated to the development of brute strength through a series of low-cadence, high-intensity climbs. You'll fight it out in the 'Hit by a Wall' race to show the peloton that you are, indeed, the strongest of them all (50 min).

Power Station

The Hunted

You ARE the escape artist. You crave the sensation of joy as the gap grows, you fear that feeling of desperation as the pack chases you down. Hope. Honor. Glory, and a 20-minute climb (61 min).

The Hunted

The Wretched

You'll be going deep into the paincave on this one. it's a true road race: flats, attacks, big climbs, descents, and sprints. And no rests. It will push you to the absolute limit, but then again, nobody ever said winning a Tour de France stage was easy (49 min). 

The Wretched

Thin Air

You've struggled up the eight minute slopes of Angels. You've clawed your way to the top of the 20 minute climb in The Hunted. Now comes your greatest challenge: proving that you're a true cycling legend by emerging victorious at the summit of Thin Air's 40-minute climb (61 min).

Thin Air

Speed: High intensity sessions that make you fast!

Nine Hammers

Designed by Neal Henderson of APEX Coaching, is geared to improve your performance at the edge of your physical and mental capabilities. You'll take on nine VO2 and Threshold intervals, lasting from 3 to 4.5 minutes (59 min).

Nine Hammers

Revolver

Simple. Brutal. Uncomplicated. This is a workout you don't have to think about. Just get on, drive yourself into the ground, and get off. It's perfect for anyone who needs to fit a killer, high-intensity workout into their lunch hour to tune-up for racing or weekend ass-kicking (45 min).

Revolver

There Is No Try

Here, you come face to face with Sufferlandrian intervals. Sufferlandrians get faster when other cyclists get tired. Our intervals do the same. It works like this: Every interval is broken into four parts. Each part is faster than the previous. You usually finish with a sprint (55 min).

There Is No Try

Violator

Violator is THE essential sprint improvement video. Featuring a total of 64 sprints, with durations of 5, 10 and 15 seconds, this is focused, determined training that will ensure you take your rightful place as the Speed Demon of Sufferlandria (69 min).

Violator

Do As You're Told

You'll tackle two sets of 11 intervals each: matching intervals (efforts matching recoveries) and inverse intervals (opposite efforts and recoveries). It's an incredible session to develop explosive, maximum power and your ability to recovery quickly from big efforts and go again before anyone knows what hit them (43 min).

Do As You're Told

The Chores

If you want a do-it-all session that will improve nearly every aspect of your fitness, this is just the ticket. The Chores features 3 set of intervals, each combining a series of 40-second efforts with 20-second recoveries, followed by an immediate transition to a sustained effort just below threshold.

The Chores

The Trick

The Trick is designed to hit a rider's Anaerobic Capacity and ability to sustain power after repeated all out efforts. Through repeated maximal 60-second efforts you will be fully depleting, and then fully refilling your anaerobic fuel tank.

The Trick

The Shovel

The Shovel is all about learning how to dig deep—and keep digging—even when you think you can't. This workout of 2 23-interval pyramids will help you repeatedly sustain above-FTP efforts with limited recovery (76 min).

The Shovel

Half is Easy

A boat, two puppies, a cat, a hammock, an ocean view and a campfire beer. Oh, and officially-licensed UCI footage from both men's and women's elite racing in MTB, Cyclocross, BMX, Cycleball and Road. Something for everyone, really. Half is easy. The other half? Not so much (38 min).

Half is Easy

The Downward Spiral

An essential workout for developing tremendous speed, power and recovery, this is a 56-minute structured interval workout with 16+ flat-out power intervals. Just watch out for the Sufferlandrian Pain Suckers (55 min).

The Downward Spiral

A Very Dark Place

A Very Dark Place is about maximum effort for shorter durations: in this case, 4:00 intervals that take you to the limit (49 min).

A Very Dark Place

Time Trial: Hone your skills against the clock.

Long Scream

They look so composed, so smooth and effortless when they fly by. But inside the time trialist, there is a loud, agonizing, never-ending scream of despair and hope. 30 minutes flat out. That's pure Suffering (36 min).

Long Scream

Endurance: Mid-tempo sessions with longer intervals.

Blender

This is the video that softens you up, takes you to the edge of exhaustion, sneaks up behind you and kicks you over the edge, down the hill, then makes you run up while being chased by a raving mob, all while pouring molten lava down on you (104 min).

Blender

It Seemed Like a Good Idea at the Time (ISLAGIATT)

Two hours? WHO THE HELL WANTS TO SPEND THAT MUCH TIME ON THE TRAINER? Nobody. But if you're training seriously and need to be indoors, then you have to put in longer sessions to build endurance. Featuring four major climbs and a glow worm (113 min).

It Seemed Like a Good Idea at the Time (ISLAGIATT)

Hell Hath No Fury 2017

Is there anything more boring than the classic 2 x 20:00 interval workout? We made it interesting with UCI Pro Women's racing footage. And then we hit on the idea of doing an entire stage race—The Tour of Sufferlandria—in a single workout. Now it gets interesting (64 min).

Hell Hath No Fury 2017

Butter

Grace under pressure. It's what we're focusing on in this session as you accumulate plenty of time at a high aerobic workload. A good warm-up leads you into two sets of five 90-second intervals with 3-minutes of “recovery” between each. 

Butter

Blender (Mini Version)

Blender is one of our most effective workouts. But at 1:40, it can be hard to fit into your schedule. Since we hardly want you to be denied the joy of Blender, we created 'Mini-Blender:' a one-hour version that keeps your favourite parts of this classic workout (56 min).

Blender (Mini Version)

Base: Lower intensity sessions to build a foundation.

Open: 15

This 15 minute unstructured ‘free ride' allows you to set the intensity however you wish. There is no music, so you can use your own playlist from another app. The video for this session is from The Hammer Series. There are no instructions or storyline.

Open: 15

Open: 45

This 45 minute unstructured ‘free ride' allows you to set the intensity however you wish. There is no music, so you can use your own playlist from another app. The video for this session is from The Hammer Series. There are no instructions or storyline.

Open: 45

Igniter

A finely-tuned machine needs its engine warmed up to produce the most power. Igniter is based on the warm-up session developed by British Cycling and used by Team Sky. 20 minutes of progressive efforts and a few high-intensity/high-cadence sprints will get you ready to crush it (22 min).

Igniter

Open: 30

This 30 minute unstructured ‘free ride' allows you to set the intensity however you wish. There is no music, so you can use your own playlist from another app. Features footage from The Col Collective (30 min).

Open: 30

Open: 60

Sometimes you just need a steady tempo ride to clear the legs. This workout is set for a steady 85% of FTP but you can adjust the intensity to match your workout goals. There are no instructions or storyline with this video and no music (60 min).

Open: 60

The Way Out

Designed by Neal Henderson at APEX Coaching, The Way Out is a 'sweet spot' workout that gives you an hour of efforts just below threshold and at a series of different cadences (60 min).

The Way Out

To Get To The Other Side

Produced in collaboration with The Col Collective, this workout takes you on a dramatic tour through the Dolomite mountains of Italy. Aside from a couple of brief leg-openers, you'll spend the entire workout just below threshold, making it a perfect session for base building or tempo rides (92 min).

To Get To The Other Side

Getting Away With It

Get out of the office and onto the roads of the French Pyrenees with your guide, Mike Cotty of The Col Collective. GAWI packs a lot of benefit into such a short session, with a great collection of sub-threshold efforts to drive fitness improvements (47 min).

Getting Away With It

Racing: Shut down attacks, chase breaks and win sprints in these immersive sessions.

Local Hero

This time, you're heading to the World Championships representing Sufferlandria. Not only are you the first Sufferlandrian ever to compete in the World Championships, but the entire country is dreaming of a Sufferlandrian World Champion. Don't let them down: or else! (85 min)

Local Hero

The Omnium

Over the course of 49 minutes, you'll do battle with the world's elite on the track in the six different races that make up the Omnium. From the searing agony of the Kilometer to the frantic stress of the Points Race, you'll need to dig deep (49 min).

The Omnium

Who Dares

The workout is based on 3 x 9.5 minute sub-FTP intervals that feature 3 sprints: one at the start, one at the middle and one at the end, forcing your body to clear out the nasty metabolites while still working hard. Who dares? You dare.

Who Dares

Extra Shot

This is a 20:00 'Booster' you can add on to any workout or use on its own when you've got limited time. It has no warm-up, warm-down or introductory ramblings. You go straight into a 20:00 race, featuring cobbles, 6 nasty climbs and a final sprint (22 min).

Extra Shot

Fight Club

The Fight Club is scrappy, messy, and unpredictable. Like a real bike race, you're working hard to stay with the leaders, while fending off attacks and doing your best to make the race by attacking as hard as you can (59 min).

Fight Club

The Best Thing In The World

Over the course of two 13:30 minute race simulations, you'll prove that you're not the Couchlandrian that some suspect you are. Essential for anyone racing criteriums or cyclocross, TBTITW is one of our best sessions for developing high-end power, recovery and mental strength (47 min).

The Best Thing In The World

The Rookie

Featuring dramatic, on-bike camera footage from within the professional cycling peloton, The Rookie takes you through Team Giant-Shimano's training camp and then gives you specific jobs to complete over the course of three, 10-minute race simulation intervals (54 min).

The Rookie

Mashup: A combo of Sufferfest videos, these work a little of everything.

Told Off By Angels (Mash-Up)

Told Off By Angels will start you off with some matching intervals from Do As You're Told, then shift into a 10 minute race simulation from The Rookie before crushing the final fearsome climb up the Angliru from Angels. Are you up to the challenge? (55 min)

Told Off By Angels (Mash-Up)

The Best Way is Blended (Mash-Up)

Combining three climbs from The Way Out, the infamous 'pain shakes' from Blender, and—once you're warmed up—a race simulation from The Best Thing In The World. Give it a try - we think that by the end you'll agree that The Best Way Is Blended (65 min).

The Best Way is Blended (Mash-Up)

Revolver is Easy (Mash-Up)

Combining the first 11 one-minute intervals in Revolver with the last twenty 15-second intervals of Half Is Easy, this is the ultimate speed workout: REVOLVER IS EASY. #GetaBucket (46 min).

Revolver is Easy (Mash-Up)

It Seemed Like Thin Air (Mash-Up)

Grunter von Agony demanded the Minions create a horror film about climbing. So they mashed up all but one of the climbs from ISLAGIATT with the 40 minute monster from Thin Air for a total of five leg-breaking ascents (151 min).

It Seemed Like Thin Air (Mash-Up)

Style: Improve your form and efficiency

Elements Of Style

Over the course of six specific drills, you'll learn a 9-point 'Systems Check' you can use on any ride to get into your optimal position and improve your efficiency (38 min). 

Elements Of Style

Drills: Refine your technique

Standing Starts

Standing starts closely simulates a lifting session on the bike because it requires the engagement of your core, upper and lower body. It trains your ability to generate force through the pedals by ensuring you recruit all of your musculature.

Standing Starts

Cadence Builds

A regular session in The Sufferfest Training Plans, this drill asks you to progressively build from a cadence of 90 RPM to your max over 30 seconds, recover and repeat. Designed to improve the way you recruit your leg, glute and core muscles throughout your pedal stroke (58 min).

Cadence Builds

Primers

Tomorrow is the day you need to kick ass. An important part of The Sufferfest Training plans, Primers is a workout designed to stimulate your system without overloading it with fatigue (46 min). 

Primers

Triathlon & Running Videos

Sufferlandrians don’t just dominate on the bike. Whether you just want to mix up your training or are prepping for your next multi-sport event, our running workouts will make the time you spend on the treadmill fly by faster than a Sufflerlandrian in the transition area.

Get the app

Triathlon & Running

Chrysalis

Designed to be used with a STATIONARY BIKE and a TREADMILL*, you'll be face-to-face against some of the world's best triathletes as you do battle over four run/bike bricks. *DON'T HAVE A TREADMILL? You can still use this video by running outside (65 min).

Chrysalis

Revolver (Running)

Based on one of our most popular—and most difficult—cycling videos, Revolver is the workout you love to hate. Probably more hate. Revolver asks—no, demands—you to push yourself to the limit. And then it demands you do it nine more times with only a minute rest (29 min).

Revolver (Running)

The Machine (Running)

The Machine is the story of your attempt to conquer five marathons: Prague, Rome, Frankfurt, Stockholm and Beijing. But it's also the story of how those five races have created a machine that makes it more difficult for you by making things get steeper as you go on (34 min)....

The Machine (Running)

Steamroller (Running)

With a workout designed by Neal Henderson, coach to Olympic and professional athletes, Steamroller helps improve every aspect of your running speed, from short ten second bursts to long four minute intervals, and everything in-between (46 min). 

Steamroller (Running)

YOGA FOR CYCLISTS

We partnered with Abi Carver of Yoga15.com to create a complete Yoga for Cyclists series of 20 videos. Suitable for beginner to advanced practitioners, these videos build core strength, improve flexibility, enhance recovery, and help you focus on what you do best: crushing the competition.

Yoga

Upper Body Strength

IntermediateThose spindly things that you use to type and lift up your coffee cup? Yeah, those could be a bit stronger. So it's time to build strength in the upper body—in the hands, wrists, arms, shoulders, chest and core. It is based around Sun Salutation, a yoga sequence that builds...

Shake Off the Day

Beginner: This gentle sequence is designed to loosen up tight muscles and encourage good postural habits. You can practice it in the morning to relieve stiffness or in the evening to wind down before bed. We finish with a short body scan meditation to calm your mind and release tension...

Open Up the Chest

Intermediate: Cyclists often get a tight chest and upper body due to long hours on the bike. This session focuses on backbends that stretch the chest, open up the fronts of the shoulders and strengthen the upper and mid-back. Throughout the routine, be conscious of externally rotating your arms and...

Mobilise and Activate II

Intermediate: Don't go out cold! Warm up your entire body before a ride or when you wake up in the morning. This is a fairly fast-paced sequence that raises your core temperature, circulates blood to your muscles and mobilises joints.

Mobilise and Activate I

Intermediate: Get out of the 'cyclist's hunch' with this series which loosens up the entire body and takes you out of your habitual movement patterns. You'll flow through a series of standing yoga poses to simultaneously challenge your strength, flexibility and range of motion and leaving you feeling amazing.

Loosen Your Lower Back

Beginner: This routine is designed to relieve pain and release tension in the lower back. These poses open up the hips, stretch the hamstrings and strengthen the core. We finish with a diaphragmatic breathing exercise to relax the body and let go of tension around areas of pain.

Improving Posture II

Intermediate: When cycling, the spine - and thus your posture - can suffer by spending so much time in a hunched over position. This twisting routine will straighten you out by increasing flexiblity and stretching out muscles. You'll notice the results in your posture and your comfort on the bike....

Hips and Hamstrings

Intermediate: This routine is designed to open up the hips—the hip flexors, rotators and glutes—and stretch the hamstrings. You move through a series of lunges and finish with Lizard and Pigeon pose. You can practice it in the morning, before or after a ride. Experiment to see what works best...

Hip Openers II

Advanced: Seeing gains from using the Hip Openers? This series will build on that, further working on overworked and inflexible muscles in and around the hip joints.

Full Body Mobility

Intermediate: This sequence is designed to improve range of motion throughout the body, focussing especially on the hips, spine, shoulders and hips. It combines twists, sidebends, strength and balance poses to enhance total body flexibility and agility.

Balance and Agility II

Advanced: This challenging balancing routine is designed to enhance your focus, develop self-awareness and improve your coordination. You can practice it in the morning or before a ride to get you in the zone. Try to maintain complete concentration throughout the sequence.

Yoga in Couchlandria: On the Road

Intermediate: If you're travelling and are off the bike you might feel like all is lost. We've created a routine for travelling Sufferlandrians to keep you balanced, loose and strong. Do this on the road so you'll be in top condition when you can get back to Sufferlandria.

Yoga in Couchlandria: In the Office

Beginner: If you're spending a lot of time sitting down in an office, stiffness, tension and soreness can creep into your body. That can affect your performance on the bike. This routine will counteract the damage done at the desk and ensure your body is ready to Suffer.

Taking the Soreness out of Suffering

Intermediate: If you're pushing yourself like a true Sufferlandrian, it's likely you're getting stiff and sore all over. Sidebends are one of my favourite ways to deal with general soreness. They're also perfect for cyclists who typically suffer from poor lateral flexibility.

Stretching after Suffering

Intermediate: You've just finished a brutal Sufferfest session. You probably just want to curl up in a ball, but to make sure your body stays limber and flexible this sequence will stretch you out and open you up. You'll be ready to Suffer again in no time.

Recovery Booster

Beginner: Sufferfest sessions tear your body down. It's in the periods between Sufferfest sessions, when you're recovering, that you become more powerful. This session helps boost your recovery time, relaxing you and ensuring you give your body the chance to grow stronger.

More Breathing to CALM DOWN

Beginner: 3-Part Breath is a therapeutic breathing technique that encourages you to use your full lung capacity. This can help improve your breathing on the bike when under pressure.

Loosen Neck and Shoulders

Beginner: Cycling can put a lot of strain on your neck and shoulders, especially if you spend a lot of time down in the drops or in an aero position. This series will release tension and have you feeling relaxed and ready to Suffer again.

Improving Posture I

Intermediate: A Sufferlandrian always looks good on the bike. But off it, Sufferlandrians can suffer from the rounded shoulders that come with spending so much time on bike. This series will release tension in your upper back and get you standing up straight and powerful.

Hip Openers I

Intermediate: Spending long hours grinding out power on the bike can be tough on the hips. This series will loosen your hips, correct imbalances and bring your hips back into the game when you're on the bike.

Hamstring and Calf Flexibility

Intermediate: Cyclists are notorious for poor hamstring and calf flexibility. But these muscles can only be properly engaged when they're flexible. This series will increase your range of motion, boosting performance and helping avoid injury when you're really dishing out the Suffering.

Guided Meditation

Beginner: This a short guided meditation that focuses on your breath and the sensations in your body. Clearing your mind through meditation can help you increase focus - quite a handy skill when you're riding on the limit.

Core Strengtheners I

Intermediate: The power to crush non-Sufferlandrians comes not just from your legs, but from your core. When your core is strong and stable you can generate more power, more efficiently. This sequence strengthens the abs, obliques and lower back.

Breathing to CRUSH THEM

Beginner: Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.

Breathing to CALM DOWN

Beginner: In 4-7-8 Breath your exhalations are twice as long as your exhalations. It is a therapeutic breathing technique that can help to reduce pain and calm your nervous system.

Breathing more DEEPLY

Beginner: Diaphragmatic Breathing is a calming exercise that encourages you to breathe deeply into your abdomen. This can help improve your breathing on the bike.

Balance and Agility I

Advanced: Maintaining effective cycling form when your under pressure requires substantial balance, coordination, agility and core strength. This series will develop those capabilities so you can better Suffer in Style.

Back Pain Relief

Intermediate: Visits to Sufferlandria put the body under severe pressure. After your legs, one of the first areas to Suffer is your back. This sequence will not only help alleviate any existing back pain, but also strengthen your back for improved performance.

Core Strengtheners II

Advanced: Building on the gains you've achieved after doing the Core Strengtheners exercises several times, this session further strengthens the core.


Mental Training

Victory is a state of mind. The Sufferfest is the only app that combines killer workouts for your body with effective, no-nonsense mental training. 20 audio modules and associated exercises will help you build the four habits of the mentally tough. Your mind is about to become your greatest asset.

Mental

Workout Review

Review your performance during individual workouts and identify areas for improvement. Needs: workbook, pen. Estimated time including exercises: 10 minutes

The Successful Training Habit

Get the most out of your training by identifying how you can improve your pre-, during and post- workout routines. Needs: workbook, pen. Estimated time including exercises: 20 minutes

Setting Event Goals

Get clear on what an event really means to you and what your event-specific goals are. Needs: workbook, pen. Estimated time including exercises: 15 minutes

Remembering Why

Strengthen your willpower through a deep understanding of your key motivators and develop a system to remind you of them on a daily basis. Needs: workbook, pen, scissors. Estimated time including exercises: 25 minutes 

Relaxing to Recover

Boost your recovery with this guided meditation and full-body relaxation exercise. Needs: Nothing. Estimated time including exercises: 25 minutes 

Regular Monthly Review

Look back at the past month to see what went well and what could be improved upon. Needs: workbook, pen, last month's record of goals and fundamentals tracking. Estimated time including exercises: 30 minutes

Preparing to Shred Chamois

Boost your focus and determination with this pre-event visualisation exercise. Needs: Nothing. Estimated time including exercises: 10 minutes 

Positive Self-Talk

Improve your confidence and performance through three types of positive self-talk: Motivational, Instructional and Reward. Needs: workbook, pen. Estimated time including exercises: 20 minutes

Planning For Every Event Scenario

Show up prepared by identifying things that could happen during the course of the event and how to deal with them. Needs: workbook, pen. Estimated time including exercises: 15 minutes

Overcoming Obstacles

Rainbows? Puppy dogs? Not always. Sometimes things go wrong and this session will get you moving again. Needs: Nothing. Estimated time including exercises: 15 minutes

Kicking Ass in your Sleep Part II

Boost confidence and willpower with this pre-sleep visualisation exercise. Needs: None. Estimated time including exercises: 10 minutes 

Kicking Ass in your Sleep Part I

Introduction to pre-sleep visualisation as a tool to build confidence and willpower. Includes an exercise to detail what it will feel like to stand on the summit of your Mt. Sufferlandria. Needs: workbook, pen. Estimated time including exercises: 20 minutes 

Intro to The Sufferfest Mental Training Programme

Unlock your true potential and build the 4 habits of the mentally tough. Estimated time including exercises: 5 minutes

Improving Focus

Develop an understanding of why focused concentration is so important to your performance. Needs: Nothing. Estimated time including exercises: 15 minutes 

Identifying Your Mt. Sufferlandria

When you're ready to begin, this module will help you gain clarity on who you are as an athlete. You'll also identify your major goal„your 'Personal Mt. Sufferlandria. Needs: Printed workbook, pen, post-its, tape. Estimated time including exercises: 35 minutes

How Did it Go?

Improve subsequent performances by taking a look back at your event. Needs: workbook, pen. Estimated time including exercises: 15 minutes day of event, 15 minutes day after

Getting Positive

Overview of the power of a positive mindset. We'll introduce specific tools to help you identify negative thoughts, stop them and take a more positive path forward. Needs: Nothing. Estimated time including exercises: 15 minutes

Future You Is Now

Determine who you need to be to accomplish your major goal and take action to be that person now. Needs: workbook, written description of who you are from week 1, pen. Estimated time including exercises: 20 minutes

Focus Exercise

Quick pre-workout exercise to improve your ability to push away distractions and focus on the task at hand. Needs: Nothing. Estimated time including exercises: 6 minutes 

First Month Review & Improve

A look back at the past month to see what was done well and what could be better. Set a new goal for the month ahead and learn how to keep an eye on your 'fundamentals' (e.g., sleep, hydration, etc.). Needs: workbook, pen, last month's record of goals, training plan...

Establishing the Goal Setting Habit

Ensure constant progress by creating a habit of identifying monthly and weekly goals, with weekly rewards for achieving those goals. Needs: workbook, pen, training plan (if using one). Estimated time including exercises: 20 minutes

Try the sufferfest for free

One subscription works across Windows, Mac, iPad and iPhone devices. Try it for free for 7 days. Cancel easily at any time. If you continue, it’s just $10 USD/month or $99 USD/year.

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

TRY THE SUFFERFEST FOR FREE