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TRAINING PLANS THAT GET RESULTS

As a Sufferfest subscriber, you have access to more than 100 plans across cycling and triathlon, with optional yoga and mental toughness streams. Whether you’re new to cycling or chasing a pro contract, we have a plan to make you the fastest, most complete athlete possible.

 

INSIDE, OUTSIDE. BIKE / BODY / MIND

  • Combination of inside and outside sessions for maximum impact, year-round
  • Progressive development to effectively build fitness with minimum volume
  • High-intensity interval workouts to increase endurance, speed, and power
  • Cycling drills to enhance form, technique and efficiency
  • Optional Yoga and Mental Toughness streams to make you the most complete athlete possible

 

PLANS AVAILABLE FREE ON TRAININGPEAKS AND FINAL SURGE

To access our complete library of over 100 training plans you'll need a FREE account with either TrainingPeaks or Final Surge. TrainingPeaks and Final Surge are the most sophisticated, easy-to-use training plan and performance tracking platforms available. When you start one of our plans, you'll also be able to see your daily workout in the 'Training Plans' section of The Sufferfest app. To learn more about how to select and apply plans in TrainingPeaks and Final Surge, click the buttons below.

Get Started With TrainingPeaks

 

Get Started With Final Surge


 

Find Your Plan

No two cyclists are alike. Our exclusive Four-Dimensional Power™ platform (4DP™) measures how you produce power across a range of intensities to personalize all of the power targets in your workouts so you work at the exact intensity necessary to get faster. This personalization extends to our training plans. Once you get your 4DP™ profile you can choose a plan that's tailored specifically to give you maximum results. Here's how it works:

  1. Get ready for the Full Frontal fitness test by following our 7-day Full Frontal Peak Plan.

  2. Take the Full Frontal fitness test to get your 4DP™ profile, rider type, and primary weakness.

  3. Choose a plan that corresponds to the primary weakness in your profile. The 4DP™ optimized plans are designed to drive improvements in the area you most need it while simultaneously developing your strengths and building your overall fitness. 

 

 

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, including many Garmin devices and the Wahoo ELEMNT and ELEMNT Bolt.  

 

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.

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.

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.

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.

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.

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

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

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

         

         

        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 designed these plans specifically 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

         

         

         

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

        Every aspect of The Sufferfest, from our workouts to our training plans, is grounded in the latest advances in sports science. That’s why we partner with the coaches behind some of the biggest names endurance sports, including World Champions, Olympic medalists, and Grand Tour contenders. APEX Coaching coaches athletes like Rohan Dennis of Team BMC and Flora Duffy, multiple-time Triathlon World Champion. Their expertise is now accessible to you.


        NEAL HENDERSON - Founder of APEX Coaching, member of BMC Pro Cycling Team’s Sports Science Team and coach for the US National Team, Neal is a true ‘coach of the stars.’ He's trained champions like Evelyn Stevens, Taylor Phinney, Rohan Dennis and Flora Duffy, just to name a few. His athletes have won world and olympic titles, set world records and held leaders jerseys in the most prestigious races in the world. The recipient of multiple coaching awards, Neal holds a Masters in Kinesiology and Applied Physiology. Neal is a former Masters US National Champion on the track and a former professional triathlete.



        MAC CASSIN - Our own Director of Strategic Suffering, Mac’s work at APEX focuses on masters and junior racers, as well as pioneering research on coaching theory. As an elite cyclist who has to balance the demands of ‘life’ with his athletic goals, Mac has a deep understanding of how to get the most out of those with limited time to train. A member of the US National Team, Mac has raced at the PanAm Games and World Championships and is targeting the 2020 Olympic games. He has won several US national and state titles. He holds a degree in Integrative Physiology.

         

         


        CODY MOORE - Cody joined APEX in the 2014 and has coached multiple athletes to first time finishes and PR’s, all the way up to coaching at the professional World Tour and International level. He has a degree from Penn State University in Kinesiology, is a certified USAC Level II coach, and a Certified Strength and Conditioning Specialist through the NSCA. Cody was the Manager for Team USA’s Track Cycling Team from 2015-2016. Cody is also a certified Retul and Body Geometry Bike Fitter.


         

        RUTH WINDER - Ruth began cycling at the age of 15. Her largest successes coming from being a part of the Team Pursuit team to win a World Championship in 2016 and making the 2016 Olympic Track Cycling Team. In 2018, Ruth is racing for Team Sunweb. She found her passion for coaching in 2015 and has really enjoyed sharing not only her knowledge of being a coached athlete for 9 years but her tactical knowledge as well. Ruth is a USAC level 3 coach.



         

        GRANT HOLICKY - Grant has been coaching with APEX since 2008. He came to APEX via swimming where he has coached national champion and World's team members in the pool, the open water and triathlon. In recent years Grant has turned his focus to the dirt side of cycling. He is APEX’s head cyclocross, mountain bike and gravel coach having produced multiple national champions in each of the disciplines.

         

         

         

        SIMON BENNETT - As a Level 1 Triathlon Coach and Silver Level Swimming Coach, Simon has coached athletes from beginner to Olympic and World Champions, with many named to Team USA World Championship and UCI World Cup rosters. Simon was a podium endurance coach for British Cycling during the last Olympic cycle with 6 of his athletes winning gold medals in Rio. He was also National Team and Resident Athlete coach for Team USA Paralympic Cycling in 2017. Simon is a USA Cycling and USAT Triathlon Level 1 Coach. 


        WANT A PERSONALIZED TOUCH WITH YOUR 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

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