Advanced Century 12 Week Training Plan: 8-15hrs/wk (Smart Enabled)

Average Weekly Training Hours 13:22
Training Load By Week
Average Weekly Training Hours 13:22
Training Load By Week

This plan is for the advanced level cyclist with 6 hrs to 16 hrs a week to train, has completed a century in the past 12 months, and regularly trains 8hrs to 15 hrs a week. This plan is designed to help the advanced cyclist better their time or even compete in a 100 mile race. This plan focuses on the quality of the riding using interval training and strategically placed endurance rides. You can expect intervals during the weekdays focusing on increasing power at Lactate Threshold as well as 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 1hr-2hrs a day to train on the weekdays and 2.5hrs-5hrs a day to train on the weekends. 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 Jason at jason@thresholdendurance.com

Sample Day 2
2:00:00
94TSS
2 hr zn.2 w/ 1x15min LT interval

2 hr @ zn.2 w/ 1x15min @ Zn.3-4. Shoot to be in the high zn.3 to low zn.4 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 3
1:30:00
45.5TSS
1.5 hr recovery

1.5 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
2:00:00
94TSS
2 hr zn.2 w/ 1x15min LT interval

2 hr @ zn.2 w/ 1x15min @ Zn.3-4. Shoot to be in the high zn.3 to low zn.4 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 5
1:00:00
30.4TSS
1 hr recovery

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 6
3:00:00
123.5TSS
3 hrs zn.2

3 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 an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 7
3:00:00
123.5TSS
3 hrs zn.2

3 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 an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 9
2:00:00
97.3TSS
2 hr zn.2 w/ 2x10min LT interval

2 hr @ zn.2 w/ 2x10min @ Zn.3-4. Shoot to be in the high zn.3 to low zn.4 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

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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