Use: Individual use only (see pricing for gyms & studios)
Type: Racing
Duration: 60 minutes
What it's about: Multiple Run/Bike brick workout
Featured races:


Chrysalis is another world first from The Sufferfest. 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 featuring footage from the Challenge Family Roth Triathlon.  There’s also a steamroller, a butterfly, a dragon, a shopping cart, a hamster and a ghost — but that’s nothing unusual here in Sufferlandria.

We recommend using a portable media device (smart phone, tablet) for this video so you can quickly move from bike to treadmill.

*DON’T HAVE A TREADMILL? It’s not optimal, but you can still use this video by running outside for four minutes. Instructions on how to use Chrysalis without a treadmill are available in this blog post.


The man behind our famous Blender, Violator and ISLAGIATT videos, Elite Coach Neal Henderson of Apex Coaching, has put together a brilliant workout — it’s the same one he gives to his world-class triathletes. You’ll warm-up, and then tackle four bricks of run/bike efforts. Each brick has a different ‘personality,’ from steady tempo to aggressive attacking and counter attacking — and you’ll only have 30 seconds in transition, so you better be efficient!

  • 2:00 – Warm-up run
  • :30 – Transition
  • 4:00 – Warm-up bike
  • 4 X of the following bricks (each has a different interval profile):
    •  8:00 – Bike
    • :30 – Transition to Run
    • 4:00 – Run
    • :30 – Transition to Bike
  • 4:00 – Cool down run:

Sample Video

Sample Images

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