All plans and guides are delivered as PDF files.


  • Are aiming at Olympic distance events and want to increase your average speeds/pace  or want to compete in either Half or Full Ironman-Distance races in the next 12 months and need a solid a base to build a foundation.
  • Have been training for at least a year, and have a solid fitness base, but it’s been awhile since you’ve made a big jump in performance.
  • Have started to drift from your once dedicated and motivated self…you need something that will get the body and mind back into a routine and get back to a focused athlete.
  • Want to keep your job and the family happy, you need focused, compact training sessions.


  • Weeks 1-3: Fitness testing and two weeks of intensity.
  • Week 4: Recovery week to absorb work of previous three weeks.
  • Weeks 5, 6: Big build in both intensity and volume to give your system a push.
  • Week 7: Recovery week to absorb work of previous two weeks.
  • Weeks 8-10: Final push to boost your top-end fitness and freshen up before inflicting your hard-earned strength on others.


  • An average of nine hours per week, with volume ranging between 5.25 and 12.5 hours a week.
  • You’ll have an average of five workout days a week.
  • Is Mt. Sufferlandria erupting and the ash cloud is forcing you to ride indoors. That's OK, you can do each workout on your trainer. Simply reduce the duration by 25% but increase the RPE by 1. (Not sure what RPE means? It's all explained in detail in the plans.)


  • The Rookie
  • Nine Hammers
  • Rubber Glove
  • Blender
  • Elements of Style
  • Steamroller
  • The Machine
  • Revolver Running
  • CHRYSALIS (Triathlon)
  • The Long Scream

Sample Images

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