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15 Week Century Saturday Ride Beginner/Intermediate Heart Rate Based Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Marco Nicoli

All plans by this Coach
No Ratings

Length

15 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Training Plan designed for beginner and intermediate riders who can already ride for at least 2 hours at a comfortable pace. Then plan is built around HR so accurate evaluation of threshold Heart Rate is very important to the proper execution of the workouts in order to maximize the training effect.
The plan will progress from volume and endurance at sub-maximal intensities to Threshold developing periods designed to raise the athletes ability to develop power aerobically and then develop the Stamina to sustain it for Race Duration.
The format is set up to with 3 quality days on Tuesday, Thursday and Saturday, Long Endurance day on Sunday and Optional Active Recovery on Monday, Wednesday and Friday.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex7
11:26 hrs 6:10 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
11:26 hrs 6:10 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Marco Nicoli

Nicoli Coaching

I am passionate about sports and physical activity. I grew up a soccer player in Italy and have completed numerous Triathlons, from Sprint to Ironman.

I believe One on One coaching provides the best performance on race day.
Every athlete is different in their physiology, strengths, weaknesses and response to training.
As such, a tailored and personalized approach will provide the optimal results.
My approach is quantitative as I truly believe the saying "What gets measured gets Improved!"