🚴‍♂️ Complete Training Plan for a 140KM Gran Fondo 🏁

Are you ready to take on the challenge of a 140 km Granfondo and want to perform at your best? This training plan was developed based on scientific evidence, combining the latest studies on exercise physiology with a methodology tested in practice with cyclists of different levels.

Created by specialized coaches, this program follows an intelligent progression ensuring that you develop endurance, power, speed and efficiency without the risk of overtraining.

🔥 What will you achieve with this plan?

✅ Greater aerobic endurance, allowing you to cycle longer distances without losing performance.

✅ Increased FTP (functional power threshold), improving your ability to sustain high intensities.

✅ Specific training for climbs, sprints and cadence, simulating what you will face in the Granfondo.

✅ Improved VO2 Max, increasing your ability to withstand prolonged efforts.

✅ Efficiency in pedaling, ensuring that every watt generated is used to the maximum.

📅 Training Plan Structure

✅ Duration: 24 weeks of progressive preparation.

✅ Training days: Monday, Tuesday, Thursday, Friday and Saturday.

✅ Session duration: From 1h20 to 1h40, maximizing the time available.

✅ Progressive load: From 70 TSS in the initial phase to 150 TSS in the final phases.

The plan is divided into well-defined phases, each with a specific objective:

🔹 Phase 1 - Aerobic Base and Efficiency (Weeks 1 to 6)
📌 Building the aerobic foundation and pedaling efficiency.

💥 Workouts at 55-80% of FTP, focusing on endurance and technique.

⚡ High and low cadence drills to improve muscle control.

🔹 Phase 2 - Increase in FTP and Specific Strength (Weeks 7 to 12)

📌 Development of sub-threshold power and adaptation to prolonged efforts.

💥 Sweet Spot workouts (85-95% of FTP) to gain muscular endurance.

⚡ Torque sessions (55-65 RPM) and VO2 Max (110-120% of FTP) to strengthen muscles.

🔹 Phase 3 - Intensity and Adaptation to Variable Rhythms (Weeks 13 to 18)

📌 Improvement in recovery capacity and resistance to repeated efforts.

💥 High-intensity interval training (Z5 and Z6) to improve cardiovascular response.

⚡ Short sprints + prolonged efforts, simulating Granfondo pace changes.

🔹 Phase 4 - Race Preparation and Peak Performance (Weeks 19 to 24)
📌 Increased ability to sustain high power for longer
💥 Endurance sessions at 85-95% FTP and maximum efforts on hills.
⚡ Race-specific workouts, including attacks, sprints and hill pace.

In the final week, we follow a strategic tapering, reducing the load to ensure you arrive 100% prepared and rested for the race!

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🚀 Why is this plan different?

🔹 Science-based: Developed based on the latest research in physiology and performance.
🔹 Tested in practice: Successfully applied to several athletes of different levels.
🔹 Customizable: Alternative workouts available to fit your routine.
🔹 Race simulation: The workouts include realistic effort variations, preparing you for what you will face in the Granfondo.

Whether you are an advanced amateur cyclist or an athlete seeking maximum performance, this plan will ensure that you finish strong and with a great time in your Granfondo!

👉 Don't waste any more time! Invest in your performance and start your training now! 🚴‍♂️🔥