The Sufferfest Training Plans


Together with our friends at Dig Deep Coaching, we’ve created ‘any time of year’ plans that deliver maximum results in a minimum of time. Perfect for time-crunched cyclists who want to train smart. Our plans deliver:

  • Results. Typical performance improvements of 8-15% for our 10 week plans!
  • Structure. We tell you what to do and when. You just do what you’re told and we’ll all be fine.
  • Low Volume. For busy people with families and jobs,  reasonable time commitments each week.
  • Clarity. Clear language and instructions and the most beautiful training plans on the planet.

Q&A with Dig Deep Coaching about the Sufferfest plans >>



  • A downloadable PDF document.
  • Introduction and definitions of the different effort and workout types.
  • A zone calculator sheet so you can map your FTP to power, heart rate and recommended perceived exertion zones.
  • An overview of the entire plan on one sheet.
  • Detailed weekly overviews with daily workouts, explanations, tips and room for notes.
  • Our guarantee. If you follow one of our plans and don’t improve, we’ll refund the cost of the plan.



Unlike our 10 week plans, which progressively build fitness over a few months, these short, three week plans have a very specific focus. Designed for riders with a solid fitness base and an important event coming up in four to five weeks. These plans are hard work – but the gains you’ll achieve will make it all worth while. We recommend one easy week before, and one recovery week after, these plans.



Designed for cyclists with varying levels of fitness and who want to build fitness progressively over an extended period. Thousands of Sufferlandrians who have completed these plans have seen performance gains of 8-15%.







Q: What are some of the key differences between the three and 10 week training plans? Who are they designed for?

A: Our new three week training plans are designed for Sufferlandrians looking to inflict maximum carnage on their fellow riders. The plans will take your solid level of fitness (a level of fitness achieved with our 10 week plans, for example) to the next level. We encourage you to approach these plans with solid fitness and experience.

The three week plans are also more specific than our 10 week plans and will help you focus on a targeted area of performance. Our climbing plan is a journey to become the Mythical Volcano Climber and focuses on longer, more sustained efforts (5 to 20 minutes) and will develop your ability to power through longer climbs and attack without mercy again and again. The speed plan will help you channel you inner Sufferlandrian Speed Demon and focuses on shorter bursts of pure speed (5 seconds to 5 minutes) to help you close gaps (we hate gap openers!) and attack with the power to leave a trail of PAIN, MISERY and AGONY behind you.

The 10 week plans are a fantastic way to transform your long term fitness on the bike. The structured training in the 10 week plans and the resultant increase in fitness will also help you when it comes time to use the three week plans to sharpen your edge for a big race or sportive.

Q:  Can the three week plans help you prepare for a big event?

A:  The three week plans are quite intense and will have you staring at your stem and begging for mercy by week two. But if you really want to drop all the non-Sufferlandrians and strike fear into the fray hearts of Couchlandrians, then you’ve got to really be prepared to put in some Suffering. That’s why we’ve also made sure to include a detailed pre- and post-plan guideline for preparing to Suffer and tapering for your big event so that you can reap the best Return on Suffering.

Q:  Have the 10 week plans been updated?

A: Yes, they’ve been re-designed to incorporate some of the new videos that you’ve come to love to hate. The structure of intensity, recovery and rest is largely unchanged, but we’ve made sure to include essentials like Elements of Style to make sure all Sufferlandrians are efficient in their fury and that they look good while doing it.

Q:  Who can benefit from the structured training of these plans?

A: All Sufferlandrians looking to transform their abilities on the bike (or in the run and swim legs of a triathlon) will benefit from a structured approach to Suffering. Sufferlandrians have families and jobs and they are crunched for time so they need to make the most out of every ride. Our plans will take the guess work out of unfamiliar things like rest and recovery so that you can focus on the high intensity Suffering. Now is a great time to start!



The Sufferfest App - Free 7 Day Trial

The Sufferfest App for Mac, iPad and iPhone is the most affordable, and powerful, way to turbo-charge your fitness. Get unlimited access to our entire video library. Connect to your power meter, heart rate strap or smart trainer, and train to specific fitness targets exactly the way our coaches intended. You can even train with virtual power. Try it free today.