A 28 Day TRAINING PLAN To Make 2025 Your STRONGEST YEAR EVER

[@tristantakevideo]

For anyone who would like to see the training plan in PDF format, there's a link in the description of this video. If you would like an individualised training plan built specifically for you, visit www.sciencetosport.com

[@tomboyd2093]

Hi Tristan, hope you can help. I'm looking for the pdf to this training plan. All new to this and looking at getting into the endurance side if cycling.

[@slipknot73745]

Just finishing up this plan and I recommend it to everyone. Fuel well and stick with the %FTP values all the way through. I increased VO2 max by 8pts already. I'm a beginner so mileage will vary, but I've tangibly seen more results in these 28 days than the 6 months I've "trained" beforehand.

[@marklandree2413]

A 28 day training plan? Wait, it's actually a 35 day plan. Are you crazy? Coaches all over the world are hating you guys right about now. This is gold!

[@johnpenner1318]

Such good info!!! It’s north that hard, this does a great job of telling us that and reminding us to stay away from complicated crazy training plans.

[@maverickgeorge9168]

I completed this 28 day plan and initially thought I would see the adaptation in the rest week. Instead I felt weekend and tired and had to follow the recovery instructions as outlined. The adaptation took effect in the week after the rest week. I have never felt stronger nor ridden faster due to the gains made after completing this training block. Thank you John and Tristan for this information.

[@bamsquared3576]

Ive done this cycle 2 times already and plan to keep on going. Best program I've had in YEARS, my average z2-z3 ride speed have significantly increased. Thank you for this.

[@danielvodopija6549]

I'm also running it a seocnd time and I love it. Week 3 hits hard!

[@DoWorkCycling]

What did your number increases look like?

[@bamsquared3576]

@@DoWorkCycling Sorry, I don't have a power meter. However, my relaxed pace on flats increased by 5-6kph in 3 months. Plus my base is significantly higher, I can ride 5-6hrs no problem.

[@brucebauld5449]

Great training plan Tristan/John. Just completed the 4 weeks and the rest week. Went out for a 20 min FTP test today and boosted my FTP by 10w. Now onto the 28 day race ready plan which I'll do two cycles of leading into my goal event of the year.

[@chrisbrodroy1183]

Last video in 2023? That‘s the time to say big thank you Tristan! You created absolute gems of cycling videos this year! Not only amazing storytellin with the adventures but also sharing so much valuable content for avid cyclists on training, tech and mindset. You‘re the man! Looking forward to 2024!

[@tristantakevideo]

Thanks so much Chris 🙏🏼 Great to have your support this year.

[@danielwoatt4523]

This is hands down my favourite cycling related KZbin channel. The quality and variety of your content is second to none 👍

[@tristantakevideo]

Thanks so much Daniel 🙏🏼

[@dskordo]

Thanks Tristan. (And JW). This was fantastic. P.s. I've made my notes. You can now take down the video before my friends see it. Lol. Thanks again and happy new year!

[@renaldowessels6583]

John emphasized the importance of fueling on more than one occasion. I would really appreciate a typical eating plan/ guideline/ tips to follow along with the 28-day training plan. Anyway, awesome content .

[@therobertwade]

Exactly what I thought 😁👍🏻

[@NostradamusJr]

600 calories burnt per hour usually while cycling. Figure out BMR. Do the math for how long you bike. One gram protein body weight, rest carbs and fats. Pretty easy to figure out

[@TN3ll3xXx3]

Just finished Day 5 ( 30’s and 1’s (maximal)) of last week. really felt a difference to 4 weeks ago. My Heart rate is already adjusting to a lower rate at my Endurance session. Thanks Mate!!

[@tristantakevideo]

Love to hear it! 🙌🏼

[@SCggoode]

Thanks Tristan for this training plan. I finished this 28 day plan a couple of weeks ago and followed it with my first sportive. My FTP started at 216w and its now 242w, super happy with these results!

[@tristantakevideo]

Congrats mate! That’s so good to hear. Well done for getting through it and hope you enjoyed the event!

[@slipknot73745]

A full 28-day training plan, down to individual daily training targets? And a downloadable .pdf? For free??? Tristan thanks so much for the wealth of information you're putting out. Just finished my first structured training plan ever with you and Coach John W's 7-day plan. In 6 weeks I got my VO2 max up 6 points! Loving the content keep it up man thanks!

[@tristantakevideo]

Thanks man..stoked to hear! 🙌🏼

[@human_software6833]

I'm currently week and a half though it, and I have already reached my previous peak performance and looking to continue improving myself. Thank you for this valuable plan/information ⭐

[@tristantakevideo]

That’s awesome, well done 🙌🏼

[@Andi69155]

How did you follow the plan in winter? Or do you live fortunately in a region where you could ride outside the whole year? 🤔

[@pyramid_chris]

I’ve achieved a 17w FTP increase following this mini plan for the month. I’m 49 stopped cycling in 2017 and been back solid training since July last year so it’s not the easily aquired watts you get at the start of training 🙂 Definitely give this a go!

[@tristantakevideo]

Thanks mate, this is great feedback! Stoked you’ve got something out of it. 🙏🏼

[@MacMoe49]

Danke!

[@ross-yr5pf]

I am on week3. I can feel and see performance improvement already. Big thank you❤

[@tristantakevideo]

🙌🏼🙌🏼🙌🏼

[@alpsalish]

In what ways are you noticing the improvement?

[@ross-yr5pf]

I never completed 3 x 15 mins zone 4 before

[@aarondcmedia9585]

Timely! I am on a 56 day training plan so should be able to get twice as fit!! Merry Christmas, Tristan. Keep up the great work - your success is well deserved.

[@charliemoloney]

The program has been extremely helpful! So far, VO2 max jumped from 64 to 70 in just 2 weeks. I would appreciate a broad year plan (ie. When to build a base, when to do more speed work, and how to program around races.)

[@tristantakevideo]

Good to hear Charlie! More videos with more information will come in time for sure.

[@katrinschernus3283]

Thank you for the inspiring content. I just registered for my first event. A 200k brevet in March. So perfect timing for the plan

[@scugno]

I really appreicate all this great free advice. Thanks to both of you.

[@matthewthomas4724]

Absolutely brilliant.... Thank you to you and John. My only surprise is that you don't have a 100K subscribers. One of the best channels out there

[@tristantakevideo]

Thanks Matthew - hopefully at some point! Haha.

[@passista]

This is pure GOLD! Will def try next base season. Any chance to have something similar for "in season" (i mean with race on weekend) in the near future?

[@ChinCycling]

Im gonna start it on Monday, this is amazing information

[@brotherfranciz]

4:19 - It's incredible that we're getting this free 28-day training plan from an elite coach for free! Thanks John! 👏 Also thanks Tristan for putting this helpful video together - I will definitely be following the training plan in the new year! 👍

[@kalleandersson916]

I'm halfway.. I will do this program x2 before a race at the end of August. So hyped!

[@tristantakevideo]

Awesome man, good to hear and good luck! 🙌🏼

[@kalleandersson916]

@@tristantakevideo thx, I'll try to do some of the training with an elevation mask aswell. Worst case scenario it won't work (but I'll still look like Bane on a bike). Low risk high reward :)

[@kanuto6745]

​@kalleandersson916 are you able to do this twice? How are the gains? Any ftp increase?

[@drluke1983]

What a gem of a video! Legs will be hurting after this😅 Great to see how it's structured. The insight is much appreciated Tristan and John 👌🏼🙏🏼

[@tristantakevideo]

Thanks mate!

[@rashaadmurphy3300]

Thanks Tristan just started cycling a few weeks ago and your knowledge shared has been a great help! Safe riding and see you in 2024. Summerville, SC, USA

[@sasatrifunovski]

Yooooo this is pure GOLD❤❤❤ Thank you so much for this Tristan, keep upthe good work (after holidays rest-well worth it)

[@gamopiu]

The best training video on KZbin - watched it 3 times now 😊 thank you Tristan

[@tristantakevideo]

🤝🏼 That’s epic. Thanks man!

[@trentwalters7679]

Thanks!

[@tristantakevideo]

Thanks mate!

[@fidelisprayudha]

Finally mate, thanks for the response on my comment! Taking notes here 👌🏾💪🏽

[@thelegitwardrobe]

please do a video on how to do tapering for a race without loosing our fitness and please talk about nutrition and hydration for a 40km ITT . Thanks in advance your content is really helpfull

[@passista]

Köszönjük!

[@Mrcreateto]

Thx Tristan for the great videos in 2023! Looking forward for more in 2024 🎉 cheers 🤙🏼

[@troycollett8540]

I got 4 weeks annual starting this weekend so all of January off pretty much so perfect for me to get some fitness

[@anthonymian1242]

Heading into the first weekend of this training block. It has me riding more which is great. Thanks for the vid!

[@tristantakevideo]

Awesome to hear man! 🤝🏼

[@anthonymian1242]

@@tristantakevideo hey mate I know youve probably had 3 weeks of sleepness nights wondering "how is Anthony going on the program" (🤣) so I thought I'd reach back out. Just finished it last Sunday. FTP went up from 285 to 319 and I've lost 6kg. Most importantly though really enjoying the summer of riding in Brisbane. Thanks for sharing this program.

[@MrBillboeing]

Thanks for these great tips. Is there anywhere a PDF file with the monthly overview to download ?

[@tristantakevideo]

Thank you. A little late on this but i've put a PDF document link in the description.

[@tonynolan4498]

Excellent video..looking forward to kicking off the new year with this plan👍🏼💪🏼

[@chrikim67]

Excellent video, guys👍 From what I learned in the last two videos and my experience with a coach last year, I think I'm ready to try and make my own training plan for next season😀

[@LifeOfPJV]

Very excited to give this training plan a go and see the progress. Thank you so much for providing this valuable content.

[@emiliennerasoazanabary8504]

I wish I could see this video before my own 3-month winter training (January-February-March). The greatest video I have never seen. Thank you so much Tristan

[@tristantakevideo]

Thanks mate 🙏🏼 Really glad you enjoyed. Maybe you can get some use out of it next winter. 🤝🏼

[@emiliennerasoazanabary8504]

Of course I will definitely 🤗🤗🤗

[@emiliennerasoazanabary8504]

I will watch it again and use it for my next 3 months preparation 💪🏽💪🏽💪🏽🤗🤗🤗👏🏽👏🏽👏🏽

[@Tb-mm6po]

You two are legends, I’ll be using this for my training from now on! Cheers m8 appreciate it!

[@pyramid_chris]

Thanks for this. I’m trying this as January’s training block 👍🏻

[@tristantakevideo]

Awesome, hope it goes well!

[@pyramid_chris]

Just completed the 5x4 Vo2 max intervals on week 4 at 112% for the first 4 and 110% last one. Happy with that. Always looking for an excuse to throw the towel in on the 3rd. Thanks again for this plan both of you. Is there anywhere to buy you both a coffee?

[@tristantakevideo]

​@@pyramid_chris So good to hear man, well done for getting through the whole block! You can become a channel member through the memberships tab on my profile page, or you're welcome to leave a one-off Super Thanks of any amount through the $Thanks tab below the title of the video. Thanks so much!

[@Andi69155]

Do you have a download for Traininpeaks or something similar?

[@StringerBell50]

Instant sub thank you! I was wondering, could the fun rides even be some zwift racing or would that be too much?

[@tristantakevideo]

Thanks man 🙏🏼 I find it’s pretty easy to get carried away with Zwift racing so I’d generally advise against it if possible. If you go for a month without racing to focus on training, guaranteed you’ll come back stronger.

[@dantelobue]

Absolutely love these. Can there be a video on all things nutrition. Like going over how many calories you need as a base + your life activity and then cycling. So many calicators on thr web but there is no consistency between then. Would be great to get a cycling coach take on calorie counting etc. Thx love these videos

[@mattsammekull780]

Thanks, to both of you, - for giving us this fantastic video!

[@tristantakevideo]

Thanks Matt 🙏🏼

[@tsarikovskyi]

Bro, thank you. 2024 I'm ready)

[@jmunyard]

Awesome mate, very entertaining and great info ℹ️ . New year training program

[@saracen888]

This is gold

[@kimwrinkle100]

Wow! Excellent training video, Tristan and John! Thank you both!

[@maniastrat]

Another excellent informative video! Thank you for all you have freely given us these three years! Much Appreciated! 🙏👍

[@gonzalobriones2319]

Tristan, great series of videos, rally very well oriented and the do clarify a lot of understated or un discussed facts about cycling , thanks!!!

[@tristantakevideo]

Thanks Gonzalo! 🙏🏼

[@flame_n]

What a gem of a video! :) Thank you!

[@tristantakevideo]

Thanks! 🙌🏼

[@nestorlcotto1763]

Excellent video, I learn a lot. I've been waiting for this video

[@calebhubbardcycling89]

Excited to give this a go heading into 2024!!!

[@MiguelGarcia-us4vl]

Thanks so much for all the videos you post. They are super helpful and fun! 🙏🏾🚴🏾🚴🏾

[@tristantakevideo]

Thanks mate!

[@GoldenK9Campers]

So interesting. the fasting rides. Great stuff !! Currently training with HR monitor. Eventually will get a power meter. I'm just a beginner rider.

[@kswissu72]

A fab freebie from an experienced cyclist and coach 👍🏾🙌🏾

[@donball370]

Thanks guys. Now know what I'm doing January. HNY, all the very best for '24

[@tristantakevideo]

Hope it goes well Don. Happy new year mate! 🙏🏼

[@donball370]

@@tristantakevideo Just finished the 28 days over the weekend. I'm used to structured training from my team sports but this is the first time of structured training on the bike. Very impressed how the 28 days progressed. I have been aware of the improvement; even though a little tired, my pacing and strength noticeably improved. John certainly designed a spot on schedule and one that I stuck to (even though I was tempted to do more, I kept to the plan). Please let John know how good this was. Thanks Tristan

[@javiermartindiez9857]

Fantastic video, absolutely love it. Simple, direct, really well explained. I have one question related to this training plans. Is it needed to test your FTP after this month training plan? How often should you test your FTP and which would be the best method (indoors and outdoors). thanks a lot @tristantakevideo

[@tristantakevideo]

I test my FTP at the start of the year and in the middle of the year. You don't have to do and FTP test every month, but I'd generally add a few percent (~5-7%) to your FTP and zones for the second or third month if doing this training plan for multiple months in a row.

[@javiermartindiez9857]

Ah ok!!!! thanks again@@tristantakevideo

[@CalzoneCasper]

​@@tristantakevideo Sorry for being late to the party, but would you test more often of you where in a bad shape or just starting out? I guess you would see more significant gains and would have to measure your FTP a bit more often 😊

[@lngshark1659]

Hi Tristan love your videos! Was just wondering if this training plan is also good for a younger rider(16yo). If not could you make a specific video for younger riders? Would love that!

[@Alex-k6c7i]

good information. thanks a lot

[@GoldenK9Campers]

I've been waiting for this !!

[@joseantoniofernandez9712]

Muchas gracias por tus vídeos, me están sirviendo de gran ayuda.

[@landixus]

This is what people want. A plan as pdf and no bullshit blabla to paid content. THANK YOU! And respect to be not like the other bullshit talkers :) Doubke Thumb up!

[@tristantakevideo]

Thanks mate 🙏

[@DDai-qd8uk]

Do you have a spreadsheet available for this?

[@tristantakevideo]

I've just put a link to a PDF document of the training plan and description of all workouts in the description of the video.

[@DDai-qd8uk]

@@tristantakevideo what a legend. cheers mate.

[@williumamadeus9276]

Thank you so much!

[@felipeochoa4842]

Preparing the Giro de Rigo in Medellín with this program, I'm doing it x2

[@tristantakevideo]

Nice! Check out my latest video for the next 28 day training program that may help even more once you’ve completed this one. Keep us updated with how you go. 👌🏼

[@felipeochoa4842]

Thanks for your advice, I'm in the week 4 doing all the sessions accurately, a lot of improvement, inclusive with my weight goal. So the next month I'll do the next 28 days program. I'll make you know how is going, the Giro is November 3rd. 👌

[@felipeochoa4842]

Incredible performance at Giro de Rigo, I was strong with great fondo and complete it with all my time expectations, never suffer during the event and I had enough power to push in the end of it. 💪💪💪

[@tristantakevideo]

@@felipeochoa4842 That's incredible man! Congratulations..so awesome to hear.

[@stephb2279]

Hi superb video, Can WE get a picture that sums up the whole 28 days training..? To be uploaded

[@tristantakevideo]

Thank you - I've just put a link to a PDF document of the training plan in the description.

[@markholladay4265]

Just found your channel. How do you only have 40K subs? Keep the videos coming.

[@tristantakevideo]

Thanks Mark 🙏🏼

[@Amundsen.A]

Love it! Definitely trying this!

[@BobMcKerrell]

Cheers man. All the best and thanks for your inspiration and creativity. 👍😀🚴

[@tristantakevideo]

Thanks mate!

[@adamgoodman3422]

First Week off to a good start. * Low cadence work on the drops is more rewarding.

[@tristantakevideo]

Nice!

[@scugno]

All gold 😊 congratulations on 3 years

[@tristantakevideo]

Thanks legend 🙏🏼

[@alexprice5691]

Can you also mention the other things that need to be in place around cycling training? You mentioned strength but also stability, stretching, foam rolling, cross training (e.g. swimming, many pros do running), sleep, nutrition? Another great video, keep doing what you're doing.

[@gildorosso]

Thank you very much for posting this great video about training. For those of us who don’t have a power meter but rather use a HR monitor, how can we follow the FTP instructions? For example: how do you convert 115% of your FTP into HR figures (aprox) or perceived offort? many thanks, again 🙏🏼, cheers from Buenos Aires, Argentina!

[@LucBerthelotte]

Hey Tristan, thank you so much for all the good info and training plan. Would you have a picture anywhere of the 28 day training plan? Not to have to write everything down as you guys speak? 😁. Thanks and keep up the great videos. We really appreciate it

[@tristantakevideo]

Thanks mate - i've put a link to a folder with a PDF document of all the workouts in the description. Hope that helps.

[@LucBerthelotte]

@@tristantakevideo got it mate TY 😎 much appreciate it 👍 let the work begin 🤪

[@chrisridesbicycles]

Thanks a lot and keep the interesting videos coming. Interesting that there was quite a bit of fasted rides in it. In general they seem to have come out of fashion a bit.

[@calebhubbardcycling89]

Question, is there somewhere we can purchase this 4 week training plan so that we could upload it right to Zwitft or to our bike computer? Thank you!

[@tristantakevideo]

At the moment it isn't available for purchase, however I've put together a PDF document with all the workout descriptions in the description of the video.

[@antonlasy7501]

Thanks for putting this out for us for free!! Its an invaluable info right here, already building my plan based on John's ) Only question I have maybe is any advice on how to build this around events/races my guess is trying to end up with a recovery week before the race. Also its funny like you guys talking about time crunch and taking days off, my problem that I can't live with a day off the bike it seems haha. I guess it all could be based on how you feeling but what if I substitute those day offs with an absolute easy wondering coffe rides, might this end up like overtraining I wonder. Cheers and thanks again!

[@Andi69155]

Brilliant! Where can I find this plan for a download i.e. into TrainingPeaks and my Garmin? Or do I have to get a white paper and ride it down manually like in the 90‘s? 😅👏👍

[@tristantakevideo]

Thanks mate! I've just put a link to a PDF document of the training plan in the description.

[@echoenigmatube]

Hi, I'd like to inquire about the posts on this account, either: 1. A 28-day training plan, or 2. How to improve your FTP Which method or program is recommended for training, aiming to enhance performance, ability, and power? Considering I have a 25km climb KOM event in a month. Thanks.

[@elliotHemmings-ck1qr]

Hi Tristan, This video is great as well as many others of yours which has led to a swift subscribe from me. One question I have is does John recommend stretching before and or after these rides or does the warm up and cool downs cover it? Any recommendations on off the bike ‘activities’, specifically to aid recovery would be interesting to hear. Thanks!

[@ricardopereira9114]

Hi tristan. Good 2024 for you and all your followers. Is it possible to put a file with the 28 days program?

[@tristantakevideo]

Hey mate, sorry for the slow reply! I've put a PDF document with all the workouts in the description of the video.

[@christhornham]

Outstanding video! Thank you.

[@hcarrer]

love how jhon looks like a serious guy but cracks lots of jokes out of nowhere

[@jfreck]

Epic bro thanks for this

[@dcristian969]

Wow... amazing plan ! Unfortunately , I couldn't figure out how much %FTP we should use for the 4th week , day five: 4x30s intervals + 4x1 min intervals . Thanks in advance for any piece of advice.

[@tristantakevideo]

They should be done as hard as you can go…170-200% of FTP if possible.

[@dcristian969]

@@tristantakevideo Thank you very much !!! Any idea how I can figure out what went wrong with my W1 day 5 session where John said we should perform 2x20' at 80-85 %FTP or high Z3/low Z4 HR but during these intervals my HR stayed at high zone 2. So clearly there is a zone mismatch between Power and HR zones. Is this an indication that the FTP that I set up (in Zwift for example) might be lower than the real one? Thank you !

[@tristantakevideo]

@@dcristian969 Yeah correct, it sounds like exactly that. If your heart rate isn't reaching mid-Z3 by 15' into the interval, there's a good chance your FTP is set too low. It's worth doing a proper, maximum 20' interval when you're fresh (on an outdoor climb), and multiplying that by 0.95 to find your true outdoor FTP, as i've always found there's a bit of a difference between FTP tests done on a trainer versus doing them outside, and it can have a real impact on your zones.

[@888vladimir]

Thank you! Question - if you lower the volume and hours can you extend weekly plan over 2 weeks and 28 into 56 days? eg 6hrs per week instead of 12hr. What adjustments would you do? or would you rather drop recovery sessions?

[@tristantakevideo]

I personally wouldn’t extend it out to 56 days as it will provide too little stimulus each week to make adaptations. If you’re time limited, focus primarily on the key sessions each week, then if you can include the endurance rides do that, and if you need to drop sessions, start with dropping the recovery sessions (as you suggested). Hope that helps.

[@mitopr2020]

Excellent! Thanks!

[@starlitshadows]

Tristan, not sure if you will see this months later. John mentioned that he'd usually decrease volume while intensity increases. Can that be applied to this routine in a beneficial way? I'm only doing 6-8 hrs a week right now. And at this low of volume is no intensity necessary in a recovery week? I've seen some folks say do half volume and half intensity duration regardless of routine. Others like John suggest easier riding first 4 or 5 days then start to ramp up. A bit confused there. Would be awesome to hear him discuss more about periodization and recovery.

[@mikelogan2684]

thanks great for you younger riders If i did this program i wouldnt last a day So anything for us older riders and i mean OLD 78 in my case

[@rocatalin88]

Absolutely amazing training plan! I'll finish it next Sunday, and so far it's been an absolute killer! If I have a bike race on the 14th of April, what do you recommend to do the week prior to that? Normally, it would be the easy week. Is that the right approach before the race? Thanks again for the amazing working you guys are doing!

[@tristantakevideo]

Thanks so much. Really glad you've enjoyed the training plan! I'd recommend having a couple of easy days (either recovery rides or no riding) on Monday/Tuesday, one session with 30' metabolic + 6x40:20's on the Wednesday, Thursday 1.5h recovery roll, Friday day off, Saturday 3x2' at 115% of FTP + 3x15s sprints to warm up for the race. Then go smash it on Sunday. Hope that helps!

[@rocatalin88]

@@tristantakevideo Wow, big thanks for taking the time and giving such a detailed answer! I'll keep watching your channel, quality work! Great job!

[@tekesbur]

Week 3 LFGGGGGGGG!!!!!

[@tristantakevideo]

🙌🏼🚀

[@tekesbur]

Will keep you posted about the results. Mainly using this plan to get ready for the RVV full course (257km) event on March 30.@@tristantakevideo

[@metapublic]

it's great to have acces to such a plan. my question therefore is when is the right time to do the 28 day plan if for example i live in germany, actually not fare from Rosenheim ha, the base of the bora organisation. the time i usually have my atending events between Juni and August. and how to access the training plan

[@Andi69155]

Asked the same with no answer. 👎

[@SenorStandard]

Another great video from Tristan with Coach John Wakefield. Currently on week one, looking forward to the final results. When do you recommend retaking the FTP test? After training week 4 or after recovery week 5?

[@tristantakevideo]

Thanks mate. Good luck with it. Have at least 4-5 days recovery after the final training week, then a warm up day before doing an FTP test.

[@trbeyond]

Is this accessible on TrainingPeaks or is there a download of the full plan somewhere?

[@tristantakevideo]

It's not currently available on TrainingPeaks, but I've put a link to a PDF document of the training plan in the description.

[@trbeyond]

@@tristantakevideo THANK YOU!

[@LeopardMilk]

Hey Tristan, thank you so much for this video, it’s excellent and very informative. I have a couple of questions I hoped you could answer. What level of cyclist is this aimed at, or is it considered appropriate for all levels? The reason I ask is, I’m two weeks in and my VO2 max is declining. I’m by no means an expert cyclist, but I race Cat A and the volume and intensity seems quite low compared to what I’m used to. I’ve stagnated slightly over the last year and had wondered if it was due to over-exertion, so this seemed like it was worth a try, but the my decline in VO2 and a general lack of fatigue is making me question if perhaps it’s geared towards less frequent riders? Anyway, eternally grateful for your videos and the time you give up making them and responding to comments. Thank you 🙏🏻

[@tristantakevideo]

Hey Ross, thanks for the comment and questions. Are you basing that Vo2 number off what a Garmin is estimating? If so, that 'decline' would be due to the lack of higher intensity intervals in the first two weeks of this program and your Garmin thinking you're de-training, when actually you're simply training other zones. Vo2 max doesn't jump up or down any significant amount in two weeks - especially if you're still riding 11+ hours a week - so it's important to take that estimation with a large pinch of salt. Secondly, a lack of fatigue in the first two weeks would be expected from a Cat A rider with plenty of previous experience. It's actually a *good* thing not to be tired, and if you've stagnated in the past, it's most likely due to not being well rested enough...far too many riders make the mistake of thinking they need to be tired to be going well. And finally, once you're through the 28 days and only then if you've noticed no real improvements to your riding, it would be worth properly testing your FTP and checking the zones you rode all the intervals at...you may find you were pushing at the easier end of what your body is capable of. Drop another comment (or shoot me a message on instagram) in a fortnight once you're through the entire program and let me know how you feel. Hope that helps.

[@LeopardMilk]

Thanks so much for the reply, Tristan. All makes sense and explains the perceived drop in VO2. I’m definitely going to stick it out through the full 28 day programme and retest FTP! Appreciate your time.

[@tristantakevideo]

No worries mate, keep me updated 🙏🏼

[@LeopardMilk]

Hey Tristan… I hope you’re great and I’m not bothering you too much! When would be a good time to retest FTP do you think? Right after the final week, or during/end of the rest week? My gut says the Saturday of the 5th week, post Friday activation ride? Sorry for all the questions 🤦‍♂️

[@tristantakevideo]

@@LeopardMilk Hey Ross, sorry this took a little while to get back to! If you'd like to re-test your FTP, i'd give yourself 3 days off after the final week, then do a warm up day (with a few activation sprints for example), then do your 20' test.

[@stuartnsmyth]

Hi Tristan, amazing content, many thanks to you and John :) One question - for a cyclist with say half the time required for each weekly total (e.g. 4-5 hours per week instead of 11-13 hrs), how would you suggest adapting or adjusting each week or even each session? Is there a standard adjustment you would make? I typically don't warm up/down for more than 5mins each end, compared to the much longer times in the plan, which I guess immediately alters the weekly totals, but anything else you would suggest? Thank you again :)

[@Andi69155]

Hi. Great Video! Just one little claim: maybe you could add some advice how to suit this 4 weeks plan to the actual winter month with the most riding indoors?! That would be great. 🙏

[@tristantakevideo]

Thanks mate. All of these sessions can be completed on the trainer as well as outdoors...as long as you're hitting the correct numbers during intervals, you'll be making more or less the same progress. Thanks again!