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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Threshold Endurance Sports

All plans by this Coach
No Ratings

Length

12 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.

Still have questions about this plan?
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

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
8:45 hrs 6:00 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:45 hrs 6:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

T.E.S.

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