Intermediate Century 12 Week Training Plan: 6-15hrs/wk (Smart Enabled)

Average Weekly Training Hours 09:40
Training Load By Week
Average Weekly Training Hours 09:40
Training Load By Week

This plan is for the Intermediate level cyclist with 6 hrs to 14 hrs a week to train and looking to improve their performance on their next century. This plan focuses on the quality of the riding you will be doing along with the total hours a week on the bike. 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 moderate time to train during the week and to prepare you to better your ride at your next century. 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 3
1:00:00
30.4TSS
1 hr recovery or off

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

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
1:30:00
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 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
44TSS
1 hr zn.1-2 w/ 1x10min Tempo interval

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

Sample Day 10
1:00:00
30.4TSS
1 hr recovery or off

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

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.
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