Train like you mean it - 10-week plans for all levels

10 Week High Intensity/Low Volume Training Plans – Road, Tri and CX

You’re quite capable of getting on that bike and bashing yourself (and others) into the next time zone. We like that about you. Its endearing.
But, let’s face it, most times you’re just making it up as you go along and you hope that it all makes you stronger but you’re not really sure if you’re doing the right things. Here at The Sufferfest, we want you to get faster as fast as possible.  So let’s make that happen by getting you some focus and building that fitness quickly and intelligently.

Structured Suffering Makes You Faster

Together with our friends  at Dig Deep Coaching, we created seven ‘any time of year’ plans that deliver:

  • Results. Typical results from Sufferlandrians using these plans are performance improvements of 8-12%!
  • Structure. We tell you what to do and when. You just do what you’re told and we’ll all be fine.
  • A realistic time commitment. For busy people with families and jobs,  reasonable time commitments each week.
  • Clarity. Clear, fun-to-read language and instructions — you don’t need need to be scientists to understand this.
  • Something beautiful. The most beautiful training plans on the planet. Ever.
  • Savings. Buy a plan and save 10% on all required videos at checkout.

Our plans come as downloadable PDFs which you can print out.

Q&A with Dig Deep Coaching about the Sufferfest plans >>

Some praise for our plans over on Twitter

Untitled 4a Untitled 5a Untitled 7a Untitled 22

improve1 improve2

 

PLUS: A FANTASTIC review of our plans — and how they completely changed Ashley Fisher as a rider: http://dameashley.wordpress.com/2014/04/21/a-whole-new-me-after-intermediate-training-plan/

ROAD – Novice - $29.99 USD

  • Who it’s for: Newer cyclists who ride 3-4 times a week with an improving, if a bit wobbly, fitness base.
  • How much time it takes: Between 4 and 6.5 hours a week. Riding 4 days a week – usually 2 indoor/2 outdoor (Outdoor sessions can be done inside in winter by reducing volume 25%).
  • Videos you’ll need (Save 10% at checkout): Extra Shot, The Long Scream, The Hunted, Revolver, Fight Club, Angels
  • What you’ll be able to do when you’re done: You’ll be more prepared to take on your first century, sportive or join your local club ride and get in the mix, rather than desperately hanging onto the back.

ROAD – Intermediate - $29.99 USD

  • Who it’s for: Experienced cyclists (Cat 3-4/C-D grade) and sportive racers with a solid fitness base.
  • How much time it takes: Between 5 and 8 hours a week. Riding 4 to 5 days a week usually 2 indoor/2-3 outdoor (Outdoor sessions can be done inside in winter by reducing volume 25%)
  • Videos you’ll need: Angels, The Hunted, Blender, Hell Hath No Fury, Local Hero, The Wretched, The Long Scream, Fight Club, A Very Dark Place, Revolver, The Downward Spiral, There is No Try
  • What you’ll be able to do when you’re done: Drive the pace at the front of the paceline, finish sportives strongly and attack from a group. Then you can Chamois Dance.
  • Save 10% off the required videos at check-out when you buy this training plan.

ROAD – Advanced - $29.99 USD

  • Who it’s for: Serious racing cyclists at a Cat 1-2/A-B grade level.
  • How much time it takes: Between 8 and 9 hours a week. Riding 6 days a week – usually 3 indoor/3 outdoor (Outdoor sessions can be done inside in winter by reducing volume 25%)
  • Videos you’ll need: Angels, The Hunted, Extra Shot, Hell Hath No Fury, The Wretched, The Long Scream, Fight Club, A Very Dark Place, Revolver, The Downward Spiral and There is No Try
  • What you’ll be able to do when you’re done: Kick serious ass.
  • Save 10% off the required videos at check-out when you buy this training plan.

TRIATHLON – Novice - 29.99

  • Who it’s for: Those taking on their first few sprint or olympic distance triathlons
  • How much time it takes: Average of 6 hours a week, with 5-6 workout days per week.
  • Videos you’ll need (save 10% at check-out): Chrysalis, Angels, Revolver, Hunted, Fight Club, Rubber Glove, Long Scream, Extra Shot
  • What you’ll be able to do when you’re done: RACE with confidence and kick non-Sufferlandrian ass!

TRIATHLON – Intermediate - 29.99

  • Who it’s for: Experienced Triathletes looking to take their performance to the next level
  • How much time it takes: An average of 9 hours a week, with workouts five days a week
  • Videos you’ll need (save 10% at check-out): Chrysalis, Hell Hath No Fury, The Wretched, Blender, Fight Club, ISLAGIATT, Rubber Glove, The Long Scream, Local Hero
  • What you’ll be able to do when you’re done: Drive the pace at the front of your group

CYCLOCROSS – Novice - $29.99 USD

  • Who it’s for: Those who have been riding at a moderate level on the road for awhile, but have never tried Cyclocross before.
  • How much time it takes: Between 5 and 6.5 hours a week. Riding 5 days a week (Workout mix: 2 indoor, 2 road and 1 off road skills session).
  • Videos you’ll need (Save 10% at checkout): Rubber Glove, Revolver, Angels, Fight Club, AVDP, Downward Spiral, Hell Hath No Fury, Local Hero, Exra Shot, TINT, Blender and Violator (Violator is on sale Sept 15th. You won’t need it until week 8 of this plan, so you can pick it up later).
  • What you’ll be able to do when you’re done: You’ll be ready, both in terms of fitness and skills, to tackle your first race. You might even win.

CYCLOCROSS – Intermediate - $29.99 USD

  • Who it’s for: Those riding at a strong level on the road for awhile and who have done some cyclocross in the past.
  • How much time it takes: Between 6.5 and 8 hours a week. Riding 6 days a week (Workout mix: 3 indoor, 2 road and 1 off-road skills session).
  • Videos you’ll need (Save 10% at checkout): Rubber Glove, Revolver, The Hunted, The Wretched, Angels, Fight Club, AVDP, Downward Spiral, Hell Hath No Fury, Local Hero, Extra Shot, TINT, Blender and Violator (Violator is on sale Sept 15th. You won’t need it until week 8 of this plan, so you can pick it up later).
  • What you’ll be able to do when you’re done: Surprise the field in your next race with your vastly improved fitness and skills.