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15 Week Century Beginner/Intermediate Training Plan


David Ertl, USA Cycling L1 Coach

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15 Weeks

Plan Description

The cyclist who can use this plan is anyone wanting to get in shape for a Century ride (either a 100 mile ride or a metric 100K ride). This plan can be used by entry level cyclists to prepare for their first century and by those with experience but who want a more structured plan to follow.

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.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:50 hrs 7:30 hrs
Strength x2
0:58 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
5:50 hrs 7:30 hrs
0:58 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

David Ertl

Cyclesport Coaching
  • I particularly enjoy coaching adult and master athletes who need to juggle professional careers, family life and cycling.

Personal one-on-one coaching with clients interested in cycling for competition, recreation and fitness.
Go to

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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