The 4 Week Century Build

Average Weekly Training Hours 09:52
Training Load By Week
Average Weekly Training Hours 09:52
Training Load By Week

Get ready for your next century or event in just four weeks!! Workouts to improve endurance, slowly building up to long rides to prepare to endure the event. Other workouts to improve muscular strength and get ready to tackle any hill! Some tabata workouts as well to improve anaerobic power so you'll be at your optimal strength come event day.

Sample Day 1
0:30:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 2
2:00:00
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 3
1:30:00
Endurance Ride + Muscular strength intervals

Endurance zone, just steady Z2 + 4x8 min efforts overgeared with 4 min easy between efforts

Sample Day 5
1:00:00
Anaerobic intervals

Lactate reps. After warm-up do 2 sets of 4 x 40 seconds (20-second recoveries) with 5 minutes between sets. Do each at near-max effort. 100+ rpm.

Sample Day 6
3:00:00
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 7
2:00:00
Endurance + hills

Hit a ride at low endurance for the first hour, the next hour is at upper endurance and when you hit a hill bring it up to your threshold (hard but sustainable), and a small kick over the top, recover going down the hill

Sample Day 9
2:00:00
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Taylor Warren
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Waz Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.