Century 12 Week Training Plan, Heart Rate & Power - +10 hours/week
Simon KesslerAll plans by this Coach
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Achieve your Fastest ever Century with 12 weeks of focused training! 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.
When you complete this 12 week plan you will see big improvement in your muscular endurance and threshold power which are the key ingredients to achieving your fastest ever Century!
The training plan is designed with 1-1.5 hours in the workweek and 3+ hours on weekends for a total of 5 rides per week. The plan builds gradually over 12 weeks with the longest weekend rides increasing every 1-2 weeks for a biggest ride of around 4-5 hours in the final 3 weeks before your goal Century.
The plan structure is designed with a 3 week build in training followed by a recovery week. In the first 8 weeks each 4 week block builds on the last in both duration and intensity. In the final 3 weeks the overall weekly times taper down while the intensity increases and a simulation ride is scheduled to mimic your goal century. Expect to be in the best form of your life at the end of 12 weeks!
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.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 8-12 hours/week.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:42 hrs||5:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||9:42 hrs||5:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor