5 Sufferfest Workouts To Try Right Now



When you first fire up The Sufferfest, you might not know what workout to start with. Something in a Power Station? A little date with The Shovel? Ideally, you want to do the Full Frontal fitness test to get your comprehensive power profile, your rider type, and unlock all of the benefits of training with Four-Dimensional Power™. 

If you're not quite ready to take the plunge and expose yourself to Full Frontal, don't worry. In addition to the fitness test, we've highlighted a few of our more popular workouts suitable for riders of all fitness levels and time available. They'll give you a good overview of the different categories and styles of videos included with the app and get you acclimated to life in Sufferlandria.





Type: Fitness Test
Duration: 60 minutes

Full Frontal, the 4DP™ fitness test, exposes every aspect of your unique physiology in a single, glorious, hour-long session. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete four-dimensional power profile and identify your rider type. All you have to do is completely destroy yourself over 4 different efforts: two 7-second sprints, a 5-minute flat out effort, a 20-minute threshold effort, and a final 1-minute killer. Once you come out the other side of Full Frontal you'll get your comprehensive profile, rider type, and recommended workouts to hone your strengths and improve your weaknesses. The power targets in every Sufferfest workout will be customized to your four metrics to ensure that you're always working at the right intensity to get stronger.





Type: Base
Duration: 47 minutes

Four Dimensional Power Focus:
Neuromuscular Power (NM - 5 second): ✭✭✩✩✩
Anaerobic Capacity (AC - 1 minute): ✭✩✩✩✩
Maximal Aerobic Power (MAP- 5 minute): ✭✩✩✩✩
Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✩

Wouldn't it be great if you could just leave work to go for a ride? Even for an hour? Well, now's your chance. Getting Away With It gets you out of the office and onto the roads of the French Pyrenees. Legendary endurance cyclist guide Michael Cotty of The Col Collective is your guide up some of the most spectacular climbs this side of Mount Sufferlandria. Less grueling than other Sufferfest workouts, this is a great session to add toward the end of a training block or as a moderate-intense lunch ride. The shorter duration, sub-threshold efforts are fantastic for getting some extra FTP building while you are in a fatigued state. We've incorporated some cadence changes and one-legged drills to target your nervous system. This helps make your body more efficient at both higher and lower RPMs while also improving your form. Despite not bringing you into the red, the neuromuscular training you get from this session is solid. While your power never exceeds threshold, your body will learn to bring more energy to the pedals across a range of intensities.





Type: Base
Duration: 22 minutes

A finely-tuned machine like you needs its engine warmed up in order to produce the most power as efficiently as possible. Igniter is based on the highly successful warm-up session developed by British Cycling and used by Team Sky as part of their 'marginal gains' programme. You'll go through 20 minutes of progressive efforts before hitting a couple of high-intensity/high-cadence sprints. You'll emerge ready to CRUSH EVERYTHING BEFORE YOU. Perfect for using before major events, in conjunction with our Extra Shot videos or to extend your regular Sufferfest workout. 





Four Dimensional Power Focus:
Neuromuscular Power (5 second): ✭✩✩✩✩
Anaerobic Power (1 minute): ✭✭✭✩✩
Maximal Aerobic Power (5 minute): ✭✭✭✭✭
Functional Threshold Power (20 minute): ✭✭✭✭✩ Chores

Chores. They're rarely glamorous, almost never fun, and more often than not you need a hot shower and a long nap afterwards. Sort of like this workout. If you want a do-it-al' session that will maintain and improve nearly every aspect of your fitness, then you've come to the right place. Each set combines a series of 40-second efforts and 20-second recoveries with a sustained effort just below Threshold. The benefits are substantial. First: with such short recoveries between hard efforts, you'll pretty much empty your anaerobic fuel tank by the end of each set. This develops your AC, but as your anaerobic tank empties your body is forced to rely more and more on your ability to produce power aerobically. This gives your maximal aerobic power (MAP) a real kick in the chamois. As your body shifts from AC to MAP and begins producing almost all power from oxygen, the workout puts you into a sustained effort just below threshold. Usually, you could handle sub-threshold efforts without thinking twice. But by starting them while already deep in the red you might find they have a little more bite. These efforts will push you right to the brink without going over the edge. Time to get dirty. You have chores to do.






Type: Endurance
Duration: 56 minutes

Four Dimensional Power Focus:
Neuromuscular Power (NM - 5 second): ✭✩✩✩✩
Anaerobic Capacity (AC - 1 minute): ✭✭✭✩✩
Maximal Aerobic Power (MAP- 5 minute): ✭✭✭✭✩
Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✩

Time-crunched rouleurs rejoice! This bite-sized version of our popular endurance workout takes all the best parts of Blender and condenses them into a session that you can bang out in less than 60 minutes. The sustained efforts at the start ensure your AC and MAP are really put to the test during the two sets of Pain Shakes. Just like regular Blender, throwing some shorter threshold efforts your way after those AC and MAP builders means your FTP doesn’t get left out in the cold. A perfect session for those who want to maximise improvements across the board in under an hour.

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