Century Ride Plan - Intermediate - 6 weeks - Upto 9.5 hrs per week (Zwift/Indoor Compatible)
Century Ride Plan - Intermediate - 6 weeks - Upto 9.5 hrs per week (Zwift/Indoor Compatible)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
7 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Century Ride Training Plan (Intermediate level)
- 6-week plan - A progressive build for beginners (Max volume in a week 9 hrs).
- This plan is inclusive of an introduction week before the plan starts.
- Build is for a Century ride at the end of Training Week 6.
- Testing protocols include a Ramp test.
- A power meter and HR monitor are recommended for this plan. At least one is a necessity.
This training plan is perfect for any intermediate cyclist looking to ride their first century or build back up to the distance. It guides you through building endurance and energy efficiency, preparing you to optimize performance for your 100-mile ride by week 8. Its focus is on rebuilding your endurance base, so each session is aimed at this area and sub-threshold work.
Like all of our programs, this science-based training plan incorporates weekly progressive overload.
Using a mixture of training sessions, the benefits of this plan are:
- Overall cycling strength and fitness
- Increase endurance - Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.
- Increase Lactate Threshold (LT1) - Ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
06:06:00 | 04:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:06:00 | 04:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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