A 28 Day PEAK PERFORMANCE Training Plan for Cyclists

[@C_K__]

I seriously cannot get enough of your training videos with John. I have watched every single one multiple times especially the 7 and 28 day plan videos you guys have made. Thank you so much for the amazing content. If I could have it may way I’d ask for daily videos with John. Not only does he know his stuff and share great insights but his personality is pretty entertaining too 😂. Keep up the great work!

[@donalanseo310]

Agree , this is gold. So well made.

[@fabricekurmann7875]

Thank you Tristan and John, this series of videos is amazing - absolutely some of the most densely packed quality training content available out there, free or paid!

[@jackswift12]

I'd love to hear John's ideas about 1-3 year training path. 28 days is super interesting but it'd be really cool to hear him talk through how people could think even more long term about their training.

[@pierrex3226]

Vo2max intervals twice per week, every week, for 3 years :D

[@Maxibsa]

Just what I needed. Soon the indoor Season will start and I am going to start with this Plan. Thank you very much

[@cameronmclennan1664]

Brutal … I accepted the 28 day challenge and did it twice. This takes it up a notch!

[@erock139]

How were the gains? See any improvement ?

[@tekesbur]

I prepared for the RVV full course ride using John's previous videos. Didn't even think twice about buying the new plan. Well done!!!!

[@maverickgeorge9168]

This was posted in time for my event in the next 1.5 weeks. I am already seeing the benefits 2.5 weeks in. I anticipate huge fitness gains at the end of the block and just in time for the event. Boy is Roglic lucky.

[@DDai-qd8uk]

Man, the value you bring in your vids is just insane. Thanks man.

[@tristantakevideo]

Thanks dude 🙌🏼

[@cmarnold78]

Thanks! Great this is available and John is now on training peaks!

[@maverickgeorge9168]

I’m in the third week of this training block. Your methods of structuring training is new to me and have proven extremely effective in improving my performance. Particularly your emphasis on rest and easy days. It feels like I’m doing doing less compared with my former approach, but for some reason the load is a lot higher and coupled with the rest, it’s a lot more balanced. Allowing sufficient recovery to proceed and get stronger. I have never felt stronger nor fitter in my 8 years of cycling and training.

[@scugno]

Super cool that you and John do these things; it helps so many.

[@rocatalin88]

Guys, I absolutely love this training series! FANTASTIC work!

[@GuidoBrandt]

Awesome video John and Tristan - can't wait to get my legs stuck into this one!

[@adrianmijlin]

Love these videos. You learn a lot watching them. Thanks to Jon as well.

[@skreamingpigeonz6918]

This is the video i've been waiting fork cause i have a national level race on December I'm still a junior rider though, thank you very much tristan

[@tristantakevideo]

Hope it helps! 🙌🏼

[@محمدسلام-غ8ح1س]

Thank you very much. I hope you will provide us with the best training camps open to non-professionals.❤❤❤❤❤❤

[@Gufolicious]

that red bike looks so damn good tristan!

[@tsarikovskyi]

Bro thanks for this such a valuable content

[@nockee]

Great video. Very good way to get started in structured training.

[@kswissu72]

I have learned so much from both of you, and I greatly appreciate it! £27 for your invaluable knowledge is a bargain!

[@DD-tn1um]

Super video -thanks.

[@Greg.Sutton]

@tristantakevideo - Can you sit down with John and create workouts / a plan for training to ride in the mountains as an amatuer? No racing just the building blocks to ride multiple days in the high mountains. Be interesting to see how he would approach it for one or two 1.5-2hr climbs a day for say a week. 100% i would be purchasing that!

[@x3631]

thank you !!!

[@pierrex3226]

Wonderful content.

[@TESTA-CC]

Best Tip I Could Give Anyone, Train on a Vintage Steel Road Bike For 28days 👍👍 The Moment you race on your Carbon frame it becomes effortless👌👌

[@FliskerX]

I have to confirm that Assioma Duos are sick. Perfect power meter, you can put it on whatever bike you want or if u upgrade the bike and it's easy to service and get parts. Kinda expensive, yea but you buy it once and it will last you forever.

[@tristantakevideo]

Agreed 🤝🏼

[@oldanslo]

@@tristantakevideo BS. Nothing with electronics will last forever.

[@tristantakevideo]

@oldanslo Aside from the fact Favero house all their electronics inside a resin pod so they’re 100% weatherproof, there’s also no such thing as a non-electronic power meter so you’re literally complaining for the sake of it. 🥱

[@Soccergirly.and.VeloDad]

I had a left power meter fail on me. Favero replaced under warranty. I believe it failed due to corrosion from the washer, but the corrosion is so miniscule I am not sure. I am a bit nervous because of this, but Favero is a great company. I had about 7,000 miles on the set when they failed @ 8 months, and Favero sent me a new left spindle.

[@carbonman1967]

Great video, and what a nasty training plan, I'll have a go at it next year as a season-opener ;-) . Any advice on a race day warmup routine? I ride 90-100 km crits at the highest level for my age group (57) , and usually do about 20 min warmup on the road, including 2 or 3 block of 2 minutes @ 90% , and 2-3 15 sec sprints.

[@gerardzafra4668]

Amazing, the only thing we are missing is fueling what should we be eating at home to be able to recover 😂😂

[@simonRt]

Enough carbs before/ right after and proteins during the day. Low fiber content before harder efforts.

[@flexkikr]

A lot of green leaves before the ride, vitamins c during the ride such as green mangoes, unripe kiwi fruits and etc, and after ride take a lot of mushrooms and sea salt

[@pierrex3226]

Ass. The key is to eat ass. Ask Natalie.

[@stephandelaat]

Man that looks absolutely brutal

[@pauliannicca7409]

I have viewed both 28 day programs and love them both....i do have a question regarding timing in the winter program....I am what would be considered at a Masters level (70 yrs old) and generally ride 150 - 200 km/week in summers. My question is related to weight training and how the 2 progressive 28 day plans would fit into my winter training (in Canada's cold weather). i am thinking on doing the Base 1 and Base 2 focusing on zone 2 and 3 days/wk weight training....then in the Build 1 and Build 2 time lines would incorporate the 2 progressive 28 day plans. Does that make sense to you? AND.....if not, how would you suggest i schedule the 28 day plans.....cause they certainly look awesome and i want to use them but do not want to overtrain at this age....thanks

[@dangerousronuk]

great video Tristan! Would you suggest focus on the 4 base workouts over the winter then do both 28 day plans back to back in time for race season?

[@johnwakefield7942]

yes correct

[@oskarbirch]

Very exciting and inspiring. Out of pure curiosity, I am a coach for a pro female triathlete and was just wondering how your training plans are specific to cycling races and what you would do differently for someone competing in half Ironmans at a professional level.

[@tristantakevideo]

I would definitely integrate much more Z2 and Z3 work into the program rather than the Z4-Z5 work. Half Ironmans really require an ability to hold long blocks of power very consistently rather than the vo2 spikes and sprints required in road racing, so 2x30’ and 2x40’ high Z2/low Z3 would take preference for triathlon. Hope that helps 🙏🏼

[@adamzaleszczenko1346]

@tristantakevideo What if my ironman race will be in 8 months and I just would like to get generally stronger on my bike and dedicate one month for this now?. It's worth it or over the longer period I would loose most of power if after one month I will go back to my regular workouts which included only 2 - 3 rides a week. Thanks

[@d0neall_]

Thanks for the great video! Hope you have fun following your mate Ben right now in the Vuelta, fingers crossed for him. About peak week: so if I have raceday on sunday, I will just move everything one day to the right - can I then do Recovery on monday or should I do endurance, when I had a rest day on sunday (unlike this plan)?

[@tristantakevideo]

I’d give yourself an additional rest day or an easy ride on the Monday (1.5h Z1-2), rather than endurance.

[@d0neall_]

@@tristantakevideo Thanks!

[@michaambroz6148]

Very good video - thank you. Couple questions: 1. Could you provide some more detail for the rationale for each of the harder sessions, i.e. what ability is it targeting - sort of "start with why" approach? While it is pretty obvious why 10x uphill sprint, it is less clear why do 2x 10x 1min >FTP / 1min Tempo vs. let's say 5x 4min VO2Max, etc. 2. How flexible is the plan and how important is the order of these sessions? While doing 2x high intensity per week is kind of standard, most of us mortals have most availability on the weekends. Could one e.g. integrate the Friday high intensity with Saturday endurance sessions with little detriment to the plan? How about doing the high intensity sessions on different days, e.g. Wednesdays and Saturdays every week? Do one have to do Threshold+40/20 and Stochastic Mix in week 1 or is it possible to pick and choose and mix up these high intensity sessions (e.g. do 1min Alternating Intervals in week 1 vs. week 3) as long as one keeps them separated within a week? 3. If you have more time, can you extend duration with more zone 1/2 riding, e.g. on the weekends? 4. How would you add gym/strength work to this plan? I know pre-race build-up is not the time to go all out in the gym but I noticed in my case doing strength maintenance sessions even in the race period does help a lot.

[@gerfgerable]

I use Favero - great pedals and v good support from them if u have any issues

[@troycollett8540]

Could you get Jon to do a video on the metrics to track on training peaks and exactly what they mean etc

[@coyarzun89]

Thanks a lot for the great content! I'm following the previous 28 day training plan for the second time now (I had big improvements in my FTP). After that, I'm only going to have 3 weeks before my race. Should I skip the first week of this plan and just start in the second one? or What would you suggest?

[@tristantakevideo]

Yeah, I’d suggest starting at the 2nd or 3rd week of this plan and including the taper week at the end before your race. Hope that helps.

[@nestorlcotto1763]

I was doing base training for the last 12 weeks, do you recommend to jump right on these 28 days or try first the previous 28 days training you prescribed before?

[@johnwakefield7942]

to follow the previous 28 days is preferred

[@nestorlcotto1763]

Thanks excellent videos..

[@daroskygeronimo2609]

Great video can i use this training plan for a 3 day stage road race? Should i do the high intensity days back to back to be race specific?

[@manassehermans4821]

I’m not a coach, so I could be wrong, but I think the most important thing is to have rest before and after every key session to get the most out of the training sessions. Doing two key sessions in two days will probably be less effective for a 3 day race compared to doing them the way they are described in this video. But I think this training plan is really good to use for that event

[@tristantakevideo]

I’d follow the plan as it is and build the fitness that way, rather than trying to replicate the back to back days of a stage race which builds fatigue and doesn’t allow for as much adaptation. If you follow the first 28 day plan first, followed by this plan, your fitness and fatigue resistance will be sufficiently high to manage 3 days in a row. Edit: The guy above got his (correct) reply in 15 seconds before I finished typing mine. I agree with what he says.

[@daroskygeronimo2609]

@@tristantakevideo thanks a lot you are the best💪💪

[@daroskygeronimo2609]

​@@tristantakevideomy event is november i can start this plan in octuber so what would type of training would you in my situation in september? Before starting the training plan? I have 1 group ride a week should i keep it or delete it?

[@tristantakevideo]

Have a watch of the previous 28 day plan video (from about 6 months ago) - it will be really helpful to do that one in September before starting on this one in October. Just make sure to have a recovery week with some easier riding in between the two 28 day plans.

[@donalanseo310]

Hey, great videos. How do you measure your ftp? Do you do the standard 20min best effort and take 95% of that?

[@tristantakevideo]

Yeah correct. 20’ power multiplied by 0.95.

[@avivperetz9130]

Hi Tristian, found this video very helpful for me , thanks 🙏 but I have question , about the the 2 intervals of 20 minutes over under, is there any notes about standing and seating times?

[@johnwakefield7942]

it is how you produce power, if you are accustomed to standing I would suggest seated for the under and standing on the over

[@Soccergirly.and.VeloDad]

One of the things I struggle with is recovery from resistance training, specifically my lower body resistance training. I do three reaiatance training days per week to fit in my schedule, upper body, legs, and then a third mixed day where it is more isometric to target both upper and lower body. The day after my leg day, and sometimes 2 days, I am fatigued from the resistance training. Do you have any suggestions on how to incorporate strength/resistance training into a structured training block?

[@johnwakefield7942]

You are doing to many sessions and now allowing adequate recovery time between each. 3 x. week plus cycling is to much. reduce the volume, spread the sessions apart more to allow recovery and do after cycling, not before and not a off day for example or easy recovery

[@oscardrangel2561]

congratulations, is this program only for outdoor? thank you

[@tristantakevideo]

It can also be done indoors as well. 👌🏼

[@brunopoguet9684]

Doing this kind of training on open roads is really challenging (traffic, slope, signaling,...). Do you recommend to do it on turbo trainer ?

[@tristantakevideo]

You can do it on the turbo trainer if you’d like to. Sometimes the feeling doesn’t translate quite the same when you get out on the road but the fitness benefit will be there either way.

[@alexkatakouzinos]

Stochastic. What does that mean exactly? One of them says last 3 stochastic 40/20 from memory.

[@bobkatanga]

Do both of the training plans on TrainingPeaks use power zones? Or are they based on Heart Rate? Thanks

[@bobkatanga]

?

[@tristantakevideo]

They’re power zone based

[@서종석-i7y]

한번 결재후 평생사용?? 매달 결재??

[@chrissimonds733]

Hey Tristan I’m looking into these powered meter pedals right now … have you had any negative impacts on your fit due to the increased Q factor?… I’m assuming it’s nothing big but haven’t talked to someone who’s used them yet….

[@tristantakevideo]

Hey Chris, I definitely noticed a difference when I first put them on, and it took a handful of rides for the extra width to feel normal, but it didn't negatively affect my fit or riding once I got used to it. Having said this, i'm sure if I went back to John for another bike fit there may be a tweak or two he'd make now my feet are sitting a touch wider. They seem to work fine for most people from all the reviews i've heard, but if you're very sensitive to small changes like this, it's worth asking a bike fitter for their advice.

[@ivarbrouwer197]

On the powermeter pedals: what’s the wear on them? My Shimano carbon pedals were totally worn out after 15000 km, other carbon pedals last longer but not by much. This is where I question the investment into carbon power meter pedals (unless you have not lateral foot movement/fixed cleats.

[@asiantrick24]

U can replace the pedal platform on the Favero once it wears out. Simple process.

[@ivarbrouwer197]

@@asiantrick24 that makes the investment worth while for those interested: powermeters like these would become a very expensive ‘consumable’ for those who wear out their pedal platform if this wasn’t possible.

[@asiantrick24]

@@ivarbrouwer197 the only down side to pm pedal is you have to switch to a different type of cleats. If you're already comfortable with your current cleat set up and pedal, switching to a different type can be a hassle.

[@ivarbrouwer197]

@@asiantrick24 switching out pedals vs switching out cleats? assuming you want one powermeter for all your bikes. I’d rather switch the pedal between bikes because setting up cleats can be error prone. That said,there is no ideal one for all solution.

[@asiantrick24]

@@ivarbrouwer197 You have to wear the cleat to match that pedal. So I used to ride TIME pedals with TIME cleats. When I switched to Favero, I had to use their cleats since they use LOOK cleat. It was a pain because i have multiple shoes and had to buy LOOK cleats on all those shoes as well.

[@DoWorkCycling]

First week is “only 12 hours not that much” yeah ok said one pro to the other.

[@Taylordjdnxjd]

I’m 15, could so obviously I can’t do those many hours but could I just repeat this 28 day plan instead of it just being a race prep

[@maksi617]

I want to know what heart rate zones I need to be in to do the intervals. I do not have a power meter, so ftp's percentage does not work for me

[@UBRpank]

finally some propper plan

[@josemanuelvalverde9342]

Stochastic workouts remind me of Zwift workouts, taken to the road. They must not be so bad after all ?

[@johnwakefield7942]

remember training prescription was before Zwift

[@ignacyber]

I thought I was schizophrenic and you just uploaded the same video twice, lol

[@ericbarfell]

Lol I’m thinking the same thing! Was planning on starting the 1st one next week..

[@tristantakevideo]

I’m going to go change the cover photo now to differentiate the two. I had the “if it ain’t broke don’t fix it” idea, but I agree that it looks very similar.

[@ignacyber]

@@tristantakevideo yea, prob good idea

[@lukerogers1267]

How do you work out your threshold again??

[@tristantakevideo]

20 minute max power, multiplied by 0.95.

[@troycollett8540]

Ramp test or ftp test

[@楊皓程-f5g]

Can all of this workouts complete on the trainer?If I want the same result?

[@tristantakevideo]

For sure.

[@randomname8442]

Would love to train for 12hrs, but....family. Is there one of your training videos you'd recommend that's more like 6hrs?

[@tristantakevideo]

The best thing to do when time limited is to focus on the key sessions as your main weekly “goals” and put the other rides as bonuses. The key sessions are the main fitness builders. Not always the most fun, but definitely the most return on investment. My “4 Key Training Sessions” video also helps with this.

[@randomname8442]

Thanks mate. Appreciate the content, it’s always top level. Hope your mate Ben has some legs today.

[@asiantrick24]

My wife and kids would leave me after the 1st week of training

[@randomname8442]

@@asiantrick24always an up side

[@fedittrich6647]

Would this works on zwift? I prefer doing structured training there...

[@tristantakevideo]

For sure, no problem at all

[@troycollett8540]

Yep just pick a good course for efforts

[@benoitarteau2078]

Well this training is for advenced athlete. I'am 48yo at 70kg for 168cm and training about 8h/week. My FTP is at 220watts. I think this training is too hard for me. My gold is to get 300w FTP but can i?? I need more than 1 rest day/w.

[@tristantakevideo]

Check out some of my other training videos on how to get started with different base training, FTP training and vo2 max training intervals before starting on this training plan.

[@wondergreen4259]

And what if I only have heart rate as a reference?

[@kalleandersson916]

Me to my wife "this is great first week is only 12h" yeah sure fine

[@tristantakevideo]

I’m sure she’ll be stoked you’re working on improving yourself..😉

[@kalleandersson916]

@@tristantakevideo She actually encourages me to cycle as much as I do. She sees how good I feel from the exercise (and how restless and boring I become on rest days). Communication is key, but it's definitely doable to train 12 hours a week, even with a partner and kids.

[@tombarnes2652]

I don't understand how a 30s all out sprint followed by 3 mins at threshold is even possible? I can't even hold zone 2 after that kind of effort. Or does he just use MAX to mean figure it out yourself based on what's coming after?

[@tristantakevideo]

The latter for sure. That specific session requires a few goes at to understand what you can do. The 30s sprint should be a sustainable, above threshold, “very hard” effort, but isn’t a standalone sprint where you are meant to go to depletion. Imagine it like trying to get a gap from a small group with 1.5k’s to go; you sprint to get separation, hold what you can sustain, then go all out to the line.

[@johnwakefield7942]

Also remember you want to have a steady level of fitness, right now I battle to do 1min at what I think is my threshold. However, for example if you follow the previous 28 day, build fitness and then introduce this 28 day you will have a different feel due to form and fitness

[@JNorth87]

Training plan without diet plan is only about 35% of the equation if you want to be fast.

[@tristantakevideo]

Hopefully this video helps people get 35% of the equation right…😉

[@SennaMadeF1]

Don’t over think it, focus meals on carbs with a good protein source, have some healthy fats, some fruit and veg and be on top of your hydration. That will get you 90% of the way there which is enough for most people!

[@dtheopha]

Yeah, high carb eating is hard to understand. Only been the standard for like 1 million years

[@richardmiddleton7770]

If only it was just about increasing your FTP!

[@alicangul2603]

But, 12 hours is not "not much" really? Especially if you're working 5 days a week.

[@tristantakevideo]

Some people complain it’s not enough, some people complain it’s too much. This is the balance we’ve found is achievable by people who have the time, and if they don’t we generally suggest focussing on the key sessions and leaving out the recovery days (being off the bike completely is a good alternative to a recovery ride if you don’t have the time to ride).

[@alexmckenzie1063]

The fact gcn did a zone 2 plan and got more gains than this is hilarious haha

[@tristantakevideo]

Guessing you didn’t watch the video?

[@aarondcmedia9585]

@@tristantakevideo a little bit of information can be dangerous hahaha GCN is the Nutrigrain of training advice YT channels.

[@Ergustavinho]

This is great but it is clearly targeted to experts. Any beginner or semi-amateur would not have a chance of even finishing week 1. Overall a lot of time on/over threshold. #scarystuff

[@gundisrambo9054]

I appreciate the effort you put into this video, but i guess that 95 percent of the people including me watching this will not be able to perform these workouts correctly. 30 seconds max sprint followed by 3 minutes of FTP speed will be a great training incentive for everybody who is not completely washed up after 20 seconds max sprint. This is only for very serious riders, and I'm not even close even though I can do 200 k rides with 190 watts on average

[@tristantakevideo]

Thanks for the kind comment. You're right that this is a very specific training plan for cyclists looking to really max out their top end in time for racing. For most riders, this won't be necessary. Hopefully it's helpful for those who are looking for this kind of training plan, and for others, hopefully they stumble across my less 'intense' training plan videos...🙂