This 20 Week Couch to Century Plan is designed by White Pine Athletics' Head Coach Kyle McFarland for the beginner to intermediate level cyclist with the goal of completing their first century, or to earn a solid PR on their century!!

The first 10 weeks of this plan follow a somewhat polarized style of training modality. Focusing on developing a strong and deep aerobic base, with a secondary focus on building FTP. The second half of the plan will focus more on harder efforts with the aim of building your ability to ride at higher power outputs over longer durations of time. The combination of these two blocks should help you to arrive to the start line of your first century stronger than ever!

Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.

Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks