Beginner Century 12 Week Training Plan: 4.5-11.5hrs/wk (Smart Enabled)

Average Weekly Training Hours 08:45
Training Load By Week
Average Weekly Training Hours 08:45
Training Load By Week

This plan is for the beginning level cyclist with 4.5 hrs to 11.5 hrs a week to train looking to complete a century comfortably. This plan focuses on the quality of the riding you will be doing since the total hours a week on the bike remains on the low end. You can expect intervals during the weekdays focusing on increasing power at Lactate Threshold as well as intervals focusing on building Aerobic Capacity. We'll also be gradually building up the time of the weekend rides as we go through the plan to build up aerobic endurance. This plan is built for those with little time to train during the week and to prepare you to complete a century comfortably with that limited training time. Before starting the plan, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. **All workouts are smart capable and can be dowloaded for use on your cycling computer or smart trainer. For questions regarding this plan, contact a TES Coach at info@thresholdendurance.com

Sample Day 2
1:00:00
42.2TSS
1 hr zn.1-2 w/ 1x7min Tempo interval

1 hr @ zn.1-2 w/ 1x7min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.

Sample Day 4
1:00:00
42.2TSS
1 hr zn.1-2 w/ 1x7min Tempo interval

1 hr @ zn.1-2 w/ 1x7min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.

Sample Day 6
1:00:00
38.9TSS
1 hr @ zn.2

1 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 7
1:30:00
60.1TSS
1.5 hrs @ zn.2

1.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 9
1:00:00
48.5TSS
1 hr zn.2 w/ 2x10min Tempo Intervals

1 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in the mid zn.3 area for the duration of the intervals.

Sample Day 11
1:00:00
48.5TSS
1 hr zn.2 w/ 2x10min Tempo Intervals

1 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in the mid zn.3 area for the duration of the intervals.

Sample Day 13
2:00:00
81.2TSS
2 hrs @ zn.2

2 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

T.E.S.
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Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
Read more about us on our site: www.thresholdendurance.com