The Rookie

Use: Individual use only (see pricing for gyms & studios)
Type: Racing
Duration: 55 minutes
What it's about: 3 x 10:00 race simulation
Featured races:

THE ROOKIE is available exclusively on The Sufferfest App. Get the app here >>>

You’ve been riding well. So well, that your dramatic victory in the Tour of Sufferlandria caught the attention of UCI World Tour team Giant-Shimano. They’ve invited you to try-out with their team with the opportunity to turn pro. Over the course of 55 minutes, you’ll need to handle everything the team – and those you’re battling against – throw at you.

Featuring, for the first time anywhere, 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 featuring footage from the Tour of California and Tour of Switzerland. Can you keep your leader at the front and impress the team enough to earn your own own chance for HONOUR, GLORY and VICTORY?


Another professional workout by elite coach Neal Henderson of Apex Coaching in Boulder, CO, USA. The Rookie, which lasts 55 minutes, is a race simulation based on 3 x 10 minute intervals. It’s perfect for developing the strength, speed and endurance necessary for handling those criticial ‘crunch time’ moments in races. The full 55 minute workout is:


  • Warm-up: 9:00
  • Recover: 2:00
  • Race – Part 1: 10:00
  • Recover: 3:30
  • Race – Part 2: 10:00
  • Recover: 3:00
  • Race – Part 3: 10:00
  • Cool-Down: 4:00


  • Perfect Tomorrow – Mokhov
  • Into the Sunrise & Beyond – Jean-Paul Zoghbi
  • Happy Unhappiness – AI Production
  • Cascading Flow – Chroma Sound
  • Vodka – Municipale Balcanica
  • Keep Your Light On – The Generals
  • xXxXx – State 808 (Ben Mono Remix)
  • Memoir – Pimo
  • Sun & Spear – Dhruva Aliman
  • Mar Azul – Lawrence Blatt
  • Fashion Fit – Justin Crosby
  • xXxXx – Ekko Tech (Lars Moston Remix)
  • Scientific – Acidman
  • Between the Moon and the Day – The Romans
  • Shine on Me (Proteus Noir Remix) – Soundtrap
  • Whip Whip Whip – Stefano Maggio
  • Bullet – Feles
  • Goodbye, To the Riches – Kit Nolan
  • Don’t Bring Me Down – Pimo
  • Pretty House Party – Juan Demal
  • The Slither of Snakes – Miguel Capelo
  • Tonight (feat. Madoka Suzuki) – Windcheater
  • Player Two – Pimo
  • So Shiok – CC Sound Factory

THE ROOKIE is available exclusively on The Sufferfest App. Get the app here >>>

Sample Video

Sample Images

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