8 Week Hilly Century Plan 80-100 miles (Workout Builder: Power Targets) 8-10 hrs/wk

Average Weekly Training Hours 09:14
Training Load By Week
Average Weekly Training Hours 09:14
Training Load By Week

“Build power and endurance and achieve your best Century, Gran Fondo, or endurance event!”


This Training Plan is designed for road cyclists who want to get on great form and fitness for an upcoming goal endurance ride 8 weeks away. The training is highly specific and will lead to big gains in endurance and fitness. The plan is in the new Workout Builder format which provides your personalized power targets in each training session which are calculated automatically from your FTP. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The plan ranges between 8-10 hours/week with longer rides on weekends and shorter rides in the work week that can be done indoors (sessions downloadable to Zwift, TrainerRoad etc). The plan builds with a 3 week blocks and 2 easier/peak weeks. The plan is flexible and you may move days around and also substitute a group ride for some of the training (as indicated). Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Sample Day 2
1:29:00
82.5TSS
Sub Threshold

Sub Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer

Sample Day 3
1:15:00
67TSS
Big Gear

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 4
1:24:00
88.4TSS
Sub Threshold

Sub Threshold interval. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer

Sample Day 6
2:45:00
150.2TSS
Ride Zone 2-3 (group ride option)

Time in the saddle with the second part of the ride in Zone 3. Keep your cadence over 85 rpm when cycling on flat roads. Alternatively, you can do a group ride (optional).

Sample Day 7
1:15:00
67TSS
Big Gear

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 9
1:15:00
92.9TSS
Sub Threshold + V02 (2 x 20 minutes)

Alternating 4 minutes at Sub Threshold / 1 minute at V02 repeated 4 times (20 minutes). 
2 x 20 minutes total

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

Sample Day 10
1:30:00
76.4TSS
Big Gear

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Simon Kessler & Simon Says Cycling
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.