Bruce's Sprint Training Journey

Philip Pape 0:00

Hey everyone , philip Pape here with a quick bonus episode because I wanted to share some results from a listener . His name is Bruce . You can find him on Instagram at Bruce and Jan Train . I'll include his link in the show notes . He's 72 years old , has been following the podcast for a while and also following the sprinting protocol that I talked about in episode 293 , which , admittedly , I borrowed from Brad Kearns when he was on my show and his results are pretty darn impressive . Bruce is using a Wahoo Kickr smart trainer and tracking with Zwift , and before he started his sprint training , he was doing three to four rides per week , 20 to 30 minutes each , averaging around 100 to 115 watts in zone two , and if that doesn't mean anything to you , it's okay . We're going to talk about the improvement in a second . He started his sprint protocol on February 24th and these are 12-minute sessions including four all-out efforts with full recovery between each . Go check out episode 293 . I'm going to link it in the show notes for the details on the protocol , but here's how he progressed

Impressive Progress in Power Output

Philip Pape 1:08

February 24th , he was able to hit 363 watts of power . March 21st 422 watts . April 11th 473 . June 6th 512 . June 16th 583 . And June 27th 646 . So summarize , bruce went from 363 watts to 646 watts in just four months . That's a 78% increase in power output at the age of 72 . And he says that he's plateaued recently , around 620 watts average in July and hit the 640s a couple of times , and his goal is 700 . And honestly , bruce , if you're listening , I think you'll get there . The commitment that you have and the fact that this is a progression for you . And the best part is he says he's feeling great .

Benefits of Sprint Training

Philip Pape 1:58

Now , this is exactly what I talked about in episode 293 . It's not just the sprint protocol , but it's really all the benefits as a lifter for sprinting . You don't need hours of cardio , you don't need hours of sprint training , you just need something very smart and very focused 12 minutes all out , four to eight sets of sprints with full recovery of 6x the amount of the work . And again , the whole protocol is explained there and if you haven't listened to episode 293 , check it out . I talk about whether you're doing it on a bike , whether you're sprinting , all the anabolic benefits for you as a sprinter , especially for recovery , and if you want a deeper dive , if you want a deeper dive into the protocol , the benefits , how to do it . We actually did that in Physique University and if you go listen to episode 293 , I talk about it there , but it was actually more expensive back then . We've made it way more accessible . It's 27 a month now and you're going to get a free custom nutrition plan if you use my exclusive link for listeners .

Philip Pape 2:55

But really I wanted to just give a shout out to Bruce . Really nice work , man . Very solid progress . Keep it up . For everyone else listening , this is a great reminder that sometimes very simple , time-efficient approaches work best when you do them , when you stick to them , and the good thing about this kind of sprint protocol is it's easy to stick to . It doesn't have to be overcomplicated . Bruce didn't overcomplicate , he just did the work and

Simplicity Beats Complexity

Philip Pape 3:21

that's it . That's it for this quick episode . Go listen to episode 293 . If you want to try this for yourself and understand the benefits and the protocol , join Physique University . If you want the workshop we did on this , as well as all the other great resources there , for just $27 a month Until next time . Keep using your wits , keep lifting those weights and remember consistency beats complexity every single time . I'll talk to you on Monday .