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Finish your first Grand Fondo 150 - 200 k


Christian Decker

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20 Weeks

Plan Specs

cycling gran fondo/century beginner time goal power based hr based tss based

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Plan Description

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring his athletes to finish their first Grand Fondo. This plan is ideal for beginner and intermediate cyclists who want finish their first Grand Fondo and have 5:45 - 8:00 hours of training time each week. Please note that some additional stretching and massage is recommend. Before starting to prepare for your race you should cycle regularly for some weeks already and also use a heart rate monitor or a watt meter.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to

To determine your personal zones you will perform two test during this 20 weeks plan. The tests will help you to train at your perfect zones and optimize your results.

The workout schedule includes 3 session per week, with one short ride to boost your metabolism, one interval session after the first 4 weeks and a long ride at the weekend. Please note, that you can switch days easily, just remember this a plan for beginners or intermediates so have a day off after each session.

Key workouts in this plan include the following:

Endurance rides: Steady rides of 50 to 70 minutes at FTHR 69-83%.

Metabolic rides on empty stomach of 50 - 70 minutes at 70 % FTP or 75% FTHR.

Long rides : Steady rides of 2h to 6h a 70-72% FTP or 75-77% FTHR .

Intervals/Speed Sessions: Rides featuring intervals at sweet spot or FTP pace separated by easy spinning recoveries.

Tempo rides: Learn to cycle at your Threshold pace.

Have fun and reach your personal goal. makes you #performingperfect. Visit our website ( for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to:

By the way, all my other cycle plans, like season prep, training camp, crit plan, marathon, time or time trial can be found here:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:44 hrs 6:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:44 hrs 6:00 hrs

Christian Decker

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris

Sample Day 1

Getting started

This session is all about getting started. So let your legs spin a bit. It's a nice and easy start into the week, leading to your first FTP-Test on Saturday, which will be the starting point on your journey to successful finish a Grand Fondo.

Try to aim for a cadence of 90 rpm as this will help your muscles to sustain longer sessions later on.

Sample Day 3


This training session is to prepare for saturdays FTP-Test. It includes mostly easy parts with some short efforts to get your body ready for the hard session on Saturday. IF you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold an conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.

Sample Day 5

FTP Test

This is the FTP-Test. Please ride as instructed and do ALL OUT at the 5'- and the 20'-section.
If you subtract the 20' Watts with 5% you'll have your actual FTP, subtract 3% from the heart rate and you'll have your FTHR. Depending on your equipment we will use FTP or FTHR for the following weeks to get your training done in the most effective way possible.

Note: I recommend not to do this test while using Zwift, as the 5'- and the 20' section ist really ALL OUT (or use the setting ergometer). For all other workouts you can use Zwift if you want.

Please try the ALL OUT efforts as even as possible, which means don't start to hard and then loose till the interval is finished.

Sample Day 8

Aerobic ride

After the demanding test you did last saturday it's time to loosen your legs, get them spinn a bit and start into week to. So it's basically the session from last Tuesday, but now you have your watts or heart rate so it is more precise.

Still aim for 90 rpm as your cadence.

Sample Day 10

Aerobic ride

In the following weeks the Thursday will always be the day with the hardest effort of the week. But during the next 2 weeks we will just start nice and easy, which means basic endurance rides just as this one. Perform it like last Tuesday.

Sample Day 12

Aerobic Endurance Ride

The Saturday will always be your long ride. It should always be nice and easy as it helps to build your basic endurance, maybe the most important factor to finish your Grandfondo successfully.

Sample Day 15

Aerobic ride

This time your Tuesday ride will be 10 minutes longer last week. Its not much, but it adds up in your preparation for the big ride in 17 weeks from now.

So still ride at 90 rpm and if there are some hills or descends don't forget to shift into the right gear.

Note from week five this ride will be also a metabolic booster to your fitness.

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