8 Wk Hilly Century Plan 80-100 miles *Workout Builder* (Int. to Adv.). Start Any Monday + Reusable

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

Achieve your best fitness and endurance power for an upcoming Century, Gran Fondo or endurance event! Designed by former national champion and professional cyclist Simon Kessler of Simon Says Cycling, this training plan draws on 30 years of experience and proven results to give you a training plan that will be highly effective in building your fitness and form quickly for an upcoming hilly endurance ride. This is a new and improved version of the original plan and includes the workout builder format (works with power only). Simply input your threshold power in your TrainingPeaks account under "Settings>Zones" to get your customized power numbers for each training session. Typically weeks range between 8-10 hours. 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.

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, Pro Cycling Coach
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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.