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20-Week Century Plan with Strength and Yoga

Browse More Plans

20-Week Century Plan with Strength and Yoga

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Paul Warloski

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is created for long century rides like the Hotter N' Hell Hundred, followed by the gravel ride that same evening.
There is a lot of volume in this plan. Your primary workouts are the VO2max workouts in the first three weeks, then 30/30s and long rides for the rest of the plan.
This plan is meant for ambitious beginners or people who have at least done some mileage over the winter to prepare for long events later in the year.
I include long endurance rides, intervals, strength training, and yoga. If you don't have access to a gym, email me and I'll send you great bodyweight strength workouts.
Ask me questions anytime you have them!

How it Works

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Day off

Rest
No detail
Tuesday

Death by VO2max

Bike00:46:3047 TSSStructured Workout
These will suck. There's no way around it.
But embrace the suck and enjoy the efforts!

These will be different each time we do them, simply because your body will adapt.

High cadence is the key. Power levels are irrelevant and will drop. Keep your cadence between 105 and 120.

Your heart rate should get up quickly and stay high. Breathing will be challenging, but try to work the breath into your belly. You'll feel like a fish out of water with your breathing.

We will adjust the time of interval and time of recovery each time you do these.

I'd do these on a trainer, mostly so that you don't fall off when you're done.
Details

Back and Booty Strength

Strength00:18:00
Follow the exercises on the video.
Chair Pose
High Lunge Lean
Extended Arms Squat
Torso Lift
Leaning Child
Side Leg Lift
Clam Shell Lift

https://youtu.be/LRgW4s_RYr4
Details
Wednesday

Death by VO2max

Bike00:46:3047 TSSStructured Workout
These will suck. There's no way around it.
But embrace the suck and enjoy the efforts!

These will be different each time we do them, simply because your body will adapt.

High cadence is the key. Power levels are irrelevant and will drop. Keep your cadence between 105 and 120.

Your heart rate should get up quickly and stay high. Breathing will be challenging, but try to work the breath into your belly. You'll feel like a fish out of water with your breathing.

We will adjust the time of interval and time of recovery each time you do these.

I'd do these on a trainer, mostly so that you don't fall off when you're done.
Details
Thursday

Recovery Ride

Bike01:00:00
Ride with a friend to a coffee shop, have coffee and a snack. Enjoy it. Have a nice chat. Ride home. Wave at people, smile. Enjoy the day.


Work the fatigue out of your legs with some easy spinning.
Details

Back and Booty Strength

Strength00:18:00
Follow the exercises on the video.
Chair Pose
High Lunge Lean
Extended Arms Squat
Torso Lift
Leaning Child
Side Leg Lift
Clam Shell Lift

https://youtu.be/LRgW4s_RYr4
Details
Friday

Day off

Rest
No detail
Saturday

Endurance

Bike02:00:00
The goal of endurance rides is to build your aerobic capacity. This ride builds mitochondrial density in your muscles, increases fat metabolism, and makes you more efficient in your pedal stroke, oxygen use, and muscle function.

Heart rate is generally a good measure of effort. Stay below your base HR. You can also use the Talk Test - if you can have a good conversation, you're in the right zone. Finally, work on your nose breathing. If you can consistently breathe through your nose, you're in the right zone.

Remember that your heart rate will increase the longer your ride. Slow down to keep your heart rate below your threshold.
Details
Sunday

Endurance

Bike01:30:00
The goal of endurance rides is to build your aerobic capacity. This ride builds mitochondrial density in your muscles, increases fat metabolism, and makes you more efficient in your pedal stroke, oxygen use, and muscle function.

Heart rate is generally a good measure of effort. Stay below your base HR. You can also use the Talk Test - if you can have a good conversation, you're in the right zone. Finally, work on your nose breathing. If you can consistently breathe through your nose, you're in the right zone.

Remember that your heart rate will increase the longer your ride. Slow down to keep your heart rate below your threshold.
Details

Back and Booty Strength

Strength00:18:00
Follow the exercises on the video.
Chair Pose
High Lunge Lean
Extended Arms Squat
Torso Lift
Leaning Child
Side Leg Lift
Clam Shell Lift

https://youtu.be/LRgW4s_RYr4
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:43:00 06:00:00
Strength x2
00:22:00 00:18:00
Day Off x1
—— ——
Custom x1
00:21:00 00:43:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
08:43:00 06:00:00
Strength Strength
00:22:00 00:18:00
Rest Day Off
—— ——
Other Custom
00:21:00 00:43:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Paul Warloski

Simple Endurance Coaching

Simple Endurance Coaching offers personalized coaching for everyday endurance athletes, focusing on running, cycling, and triathlon training.
We rely on research-based methods, blending endurance training, strength workouts, yoga for mobility, and nutritional guidance.
We cater to a range of athletes, especially those over 50, and provide structured plans and virtual sessions to support clients in achieving their fitness and adventure goals.

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  • 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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