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Century 12 Week Training Plan, Heart Rate & Power - +10 hours/week


Simon Kessler

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4.25 (8)


12 Weeks

Plan Description

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.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:42:00 05:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
09:42:00 05:00:00
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

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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