12 Weeks to Metric Century

Author

Science of Speed

All plans by this Coach

Length

13 Weeks

Typical Week

4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate power based

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:19

Brady Irwin

Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.

Back to Plan Details

Sample Day 1

0:45:00
Cycling Field Test 2x10min 10minRBI

Sample Day 3

1:00:00
Threshold Intervals 4x8min 4minRBI

Sample Day 4

1:00:00
Threshold Intervals 4x8min 4minRBI

Sample Day 6

2:30:00
Endurance Ride 2.5hrs

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 7

2:00:00
Endurance Ride 2.0hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 10

1:00:00
Threshold Intervals 4x8min 4minRBI

Sample Day 11

1:00:00
Threshold Intervals 3x10min 5minRBI

12 Weeks to Metric Century

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