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When you subscribed to The Sufferfest app, it was a clear signal to The Minions that you were serious about structured training. They were so inspired by your dedication that they cracked open a bottle of Real Pagne and sat down with Coach Neal Henderson and the elite coaches at SUFCoaching to create a series of FREE training plans to help you maximise your Return on Suffering. Over 100 training plans are available through TrainingPeaks.com and Final Surge.

Improve Your Weakness. Develop Your Strengths.

These Novice, Intermediate, and Advanced Plans have been tailored to address your primary weakness as identified by the 4DP Full Frontal fitness test. If you haven’t yet completed Full Frontal (you need to get on that, by the way), there are more generalized, non-4DP plans available for each experience level.

The plans includes a mix of indoor and outdoor workouts (which can be done indoors if the weather isn't playing along) and build fitness progressively through blocks of high intensity followed by periods of recovery and reduced intensity.

The plans are designed specifically for the time-crunched athlete, with weekday workouts under 60 minutes and longer weekend rides. Note: the average weekly training hours listed do not include the optional yoga and mental training plans you may wish to add to your schedule. Instructions for doing this are found in the first yoga and MTP workout descriptions of the plans.

The plans finish on a high note, with the last week bringing you fit and fresh into Full Frontal, which allows you to see exactly how much you've improved across four key metrics. After finishing the plan, you can begin a more advanced plan straight away.

Novice Plans (Average of 4.25 hours/week)

These training plans were designed by for athletes and enthusiasts who...

  • Are new to the rigors and demands of structured training.
  • Have trained fewer than an average of 5 hours/week in the previous ~3 months.
  • Only have 3-6 hours/week they can dedicate to training over the course of the next ~3 months.
  • Have a nascent yet burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time.
Intermediate Plans (Average of 5.25 hours/week)

These training plans were designed for athletes and enthusiasts who...

  • Have previous experience with structured training plan or have been riding consistently for more than 2 years.
  • Have trained fewer than an average of 8 hours/week in the previous ~3 months.
  • Have up to 10 hours/week they can dedicate to training over the course of the next ~3 months.
  • Have a nascent yet burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time.
Advanced Plans (Average of 6.5 hours/week)

These training plans were designed for athletes and enthusiasts who...

  • Have previous experience with structured training plan or have been riding consistently for more than 2 years.
  • Have trained more than an average of 10 hours/week in the previous ~3 months.
  • Have up to 12 hours/week they can dedicate to training (but often less) over the course of the next ~3 months.
  • Have a burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time

N.B.: Each plan has 3 different levels of yoga—from beginner to advanced—that can be added, based on your previous yoga experience.  Simply follow the link in the Yoga Workout Description on Day 2 and chose the level of yoga that is right for you.

 

Targeted, Short-Duration Plans
Speed Demon Plan (3 weeks)
  • Averaging 6.5 hours per week for 3 weeks.  
  • This plan is for Sufferlandrians that have already done a good deal of training and need some fine tuning before race day.
  • The Speed Demon plan includes yoga, because a Speed Demon needs to be flexible to get aero!
Volcano Climbing Plan (3 weeks)
  • Averaging 7.3 hours per week for 3 weeks.
  • This plan is for Sufferlandrians that have already done a good deal of training and need to find top climbing form.
  • This plan includes yoga, because you don't want your core strength to let you down when the road goes up.
Full Frontal Prep Week (1 week)
  • This plan guides you through the ideal training week to ensure you are ready to crush Full Frontal to the best of your abilities.
  • This plan includes yoga, so that you're limber for the big test.

 

Triathlon Training Plans

Sprint Distance Triathlon Plan
  • Averaging 6.3 hours per week across all 3 disciplines.  
  • This plan is best for those looking to complete a Sprint Distance triathlon with limited experience OR for those new to triathlon.
  • This plan includes pool swims, track runs and yoga.
Olympic Distance Triathlon Plan
  • Averaging 7.3 hours per week across all 3 disciplines.  
  • This plan is best for those looking to complete an Olympic distance triathlon with some experience.
  • This plan includes pool swims, track runs and yoga.
70.3 Triathlon Training Plan
  • Averaging 10.25 hours per week across all 3 disciplines.
  • This is a 12 week plan that is designed to end on Race Day, meaning you want to start this plan exactly 12 weeks before your Half Iron Man.  
  • This plan is for Sufferlandrians who have experience training for triathlon and are capable of handling a large training load (Includes pool swims, track runs, outdoor rides and yoga)
140.6 Triathlon Training Plan
  • Averaging 12.75 hours per week across all 3 disciplines.
  • This is a 16 week plan that is designed to end on Race Day, meaning you want to start this plan exactly 16 weeks before your Full Iron Man.  
  • This plan is for Sufferlandrians who have successfully completed a Half or Full Iron Man before and are capable of handling a large training load.
  • This plan Includes pool swims, track runs, outdoor rides and yoga.

 

Cyclocross Plans

Novice Cyclocross Plan
  • Average of 4.75 hours per week
  • This plan is for Sufferlandrians who are new to Cyclocross and want to improve both their fitness and technical skills.
  • This plan includes outdoor skills sessions and yoga.
Intermediate Cyclocross Plan
  • Average of 5.75 hours per week
  • This plan is for Sufferlandrians with previous Cyclocross looking to take their fitness and technical skills to the next level.
  • This plan includes outdoor skills sessions and yoga.

 

XC Mountain Bike Plan

Intermediate Cross Country MTB Plan
  • Average of 6.2 hours per week
  • This plan is for Sufferlandrians with mountain biking experience looking to take their fitness and technical skills to the next level.
  • This plan includes outdoor skills sessions and yoga.

 

Bonus Training Content:

  1. Yoga For Cyclists: Our in depth guide for each yoga workout in your training plan and its purpose.
  2. Eating to Suffer, A Nutrition Guide: Our in depth guide on how to properly eat to SUFFER.  

Read more about our training philosophy and training plans here.

 

 

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