[New 2025] Gran fondo / Century: Ride 🚴 + Lift 🏋️ - Improve FTP in 8 weeks + Gym training plan
[New 2025] Gran fondo / Century: Ride 🚴 + Lift 🏋️ - Improve FTP in 8 weeks + Gym training plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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Gran FONDO / Century: Training plan
Improve your FTP: Ride 🚴 + Lift 🏋️
Get stronger and faster with this polarized training plan
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👉 Method: polarized (80% low intensity, 20% high intensity)
👉 Power based (You will need a smart trainer and / or power sensor to execute this plan)
👉 8-week plan (1 recovery week every 3 building weeks)
👉 Ride 4 times a week
🏋️ Lift 2 times per week (With NEW Strength workouts by Training Peaks)
👉 Peaking from 6 to 10 hours on the longest week.
👉 Includes a testing/evaluation session in week 1 and a re-testing/evaluation session in week 5 to properly assess training zones and improvement in fitness.
♻️ Re-usable: Re use this plan for free unlimited times. Execute the plan, race or test for improvements and apply the plan again. The plan will adjust to your new training / speed level. It never gets easier, you get faster,
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Interested in other distances, plan length or difficulty?
🏃 All cycling plans: Link
🏊♂️ 🚴🏃 Check out my triathlon plans: Link
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What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
07:47:00 | 04:00:00 |
|
strength
x2
|
03:00:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:47:00 | 04:00:00 | |
|
|
03:00:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.