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Century 12 Week Training Plan, Heart Rate & Power - 8 hours/week

Author

Simon Kessler

All plans by this Coach
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Length

12 Weeks

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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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Plan Description

Maximize the 12 weeks leading up to your first Century with focused training designed to get you into great shape!

The training in this plan will result in big improvement in your muscular endurance and threshold power which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for both flatter and hilly Centuries.

This plan will work for you if you have 1+ hours available to train twice in the workweek and 2 hours+ available on a Saturday or Sunday. It is recommended to start this plan where you have been averaging 3+ hours/week in training recently.

The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.

This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
7:37 hrs 6:00 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:37 hrs 6:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com