Browse More Plans

Cycling 100K (metric century) -Intermediate


Karen Buxton

All plans by this Coach
No Ratings


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?

Plan Description

A metric century (62-miles) is a great goal for the avid cyclist who is looking for a new challenge. Organized metric century rides are offered in most communities and provide support and camaraderie for cyclists of all abilities. If you are a fit cyclist, interested in a new goal, a metric century ride is a great choice.

This plan is designed for the avid cyclist who is currently riding three-to-four days per week. The weekday rides can be either outdoors or indoors (trainer, stationary bike or spin classes). Weekday rides range from 30 to 95-minutes and the weekend rides range from 45 minutes to 3:45. At minimum, you can commit to cycling four days each week.

The workouts are prescribed using heart rate zones and a “testing workout” is scheduled during week #1 to set your zones and again during week #8 to check your progress. If you do not have a heart rate monitor, you can train by using perceived exertion and you can find a RPE (Rate of Perceived Exertion) Chart here:

This plan includes two strength sessions each week. However, if you are currently involved in a strength training program, you can continue that program on your easy cycling or cross-training days. You may need to adjust the weight, number of sets & repetitions and total weekly sessions to prevent the strength routines from negatively affecting the cycling sessions.

Your goal is to complete the metric century at the conclusion of 12-weeks of training. The plan is written for a cyclist that will average between 15.5 and 17.5-MPH for the event with an estimated total ride-time between 3:30 and 4:00.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:20 hrs 3:45 hrs
Strength x2
0:55 hrs 0:30 hrs
X-Train x1
0:25 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
6:20 hrs 3:45 hrs
0:55 hrs 0:30 hrs
0:25 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at

$49.95 - Buy Now