Train to ride 100 miles or 160 kilometres strong and steady on just 5 to 7 hours a week. This 8 week century plan builds the deep aerobic base, tempo strength and long ride durability that carry you evenly to the finish, and every session is Zwift and indoor compatible.

WHO IT IS FOR. Riders targeting their first century, a 100 mile sportive or a long steady endurance day who train 5 to 7 hours per week. It suits time crunched riders who want a complete, structured build with real fuelling and pacing practice rather than random long rides. A power meter or smart trainer and a current FTP make the targets precise.

HOW IT PROGRESSES. Volume runs 5:00, 5:30 and 6:00, then a 4:00 recovery week, then 6:30 and a peak 7:00 week featuring a 4 hour dress rehearsal, before a 5:30 sharpening week and a 4:00 race week that tapers you into the event. The signature Saturday long ride grows steadily from 1 hour 30 toward century duration, always progressive from easy endurance to a steady tempo finish.

WHAT MAKES IT DIFFERENT. The emphasis is completing and pacing a long steady ride, so the work leans aerobic and tempo rather than high intensity. Every ride carries a six section description, a pre activity briefing and one link to verified sports science. Sessions never repeat, fuelling is rehearsed on every long ride, and even pacing is trained from day one.

WHAT TO EXPECT EACH WEEK. A day one FTP test to calibrate your zones, two aerobic led quality sessions midweek, rolling endurance rides, strict recovery spins, and the progressive long ride each Saturday. Week 6 delivers a full 4 hour dress rehearsal in event kit, and the plan finishes on the start line of your century with a clear pacing and fuelling game plan.