RAD RACE Tour de Friends Japan – 6-Week Training Plan

Gear up for the ultimate stage event with our official 6-Week RAD RACE Tour de Friends Japan Preparation Plan! Designed specifically for endurance, climbing performance, and multi-stage resilience, this 4-session-per-week program will get your legs, mind, and fueling strategy race-ready for Japan’s mountain passes.

Plan Overview & Structure

Duration: 6 Weeks (4 Sessions / Week)
Start Date: September 22, 2026
Format: Fully Zwift Compatible (.zwo Workout Files Included) & Outdoor Ready

Weekly Progression

Week 1: Base & Assessment
Kickoff with a 20-minute FTP Test to establish accurate training zones, followed by initial Sweet Spot and low-cadence strength endurance sessions.

Week 2: Threshold Build & Volume
Focuses on lactate clearance (Over-Unders) and extending Sweet Spot time-at-intensity, paired with back-to-back weekend endurance rides.

Week 3: Peak Load 1 (VO2max & Mountains)
The first major peak block featuring 5x3min VO2max surges, 2x20min Sweet Spot climbing blocks, and a 3.5-hour Queen Stage base ride.

Week 4: Deload & Supercompensation
An active-recovery week with reduced volume and short activations to let your body adapt, absorb fatigue, and rebuild stronger.

Week 5: Peak Load 2 (Race Specific)
The ultimate race simulation block: 4x4min VO2max efforts, 3x10min Threshold work, and a 4-hour Queen Stage Max ride.

Week 6: Tapering & Travel Prep
Light leg openers and short activations to build maximum freshness for travel, bike assembly, and race day in Japan.

Key Guidelines for Tour de Friends Success

Fueling Strategy: Practice taking onboard carbs on all rides over 2 hours, building up from 60g/h to 70–90g/h in Week 5 to train your gut for consecutive race days.

Mountain Pacing: Avoid overpacing early climbs. Settle into Sweet Spot/Threshold (Z3/Z4) to conserve energy across all stages.

Recovery: Mondays and Wednesdays are mandatory rest days. Sleep and post-ride nutrition (protein + carbs within 30 minutes) are critical.