Peak for your Century or Gran Fondo Ride!
"I just raced and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year! I have really been loving these so much" Nick Goldston, June 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, 8th April 2018
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This plan is designed to get you in peak shape for a Century, Gran Fondo or Sportive. It is also suitable for multi-day events. Workouts can be exported to your devices, enabling you to follow them in real-time. Compatible with Zwift, Garmin, Wahoo, Trainer Road, Cyclops and more. There are 4 or 5 rides per week plus a strength session. Shorter rides are mid-week, with longer rides at weekends. There are 1 or 2 days off each week and the 3rd week is easier to aid recovery and adaptation. To be successful with this plan you should already be riding 3 times per week and able to ride 4 hrs non-stop. Guidance is provided for Power, Heart Rate or Feel. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.
This fitness test helps you update your power and heart rate thresholds for Training Peaks.
15 mins in Z2,
5 mins as (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your cycling performance.
These are workouts where the main set includes efforts that alternate above and below your one-hour threshold intensity. They are best done on an indoor trainer.
15 mins in low Z2,
5 x (10 secs in Z4 + 50 secs in low Z2).
10 x (1 min 30 secs in Z3 + 30 secs in Z5 + 1 min in low Z2).
10 mins in low Z2.
10 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
3 x (8 mins in upper Z2 + 30 sec recoveries in low Z2),
3 x (5 mins in upper Z2 + 30 sec recoveries in low Z2).
5 mins in low Z2.
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
25 mins in Z2.
3 x (20 mins in upper Z3 + 5 min recoveries in Z2).
20 mins in low Z2.
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.
10 mins in low Z2,
5 x (15 secs in Z4 + 45 secs in low Z2).
2 x (10 mins in upper Z4 + 5 min recoveries in low Z2).
5 mins in upper Z2,
10 mins in low Z2.