BSX Athletics: Beginner Century Ride - 3.25 to 9 Hours per Week

Average Weekly Training Hours 02:56
Training Load By Week
Average Weekly Training Hours 02:56
Training Load By Week

This training plan is a good fit for cyclists looking to complete their first century ride as well as for those who need or prefer a low-mileage training plan. The plan is 16 weeks long and features four rides per week. It also includes four lactate threshold tests, in Weeks 3, 6, 9 and 12. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to ride comfortably for at least 20 miles before you start.

Sample Day 1
0:40:00
Foundation Ride 40

Warm up for 5 minutes in Zone 2. Then ride for 35 minutes in Zone 2.

Sample Day 3
0:40:00
Foundation Ride 40

Warm up for 5 minutes in Zone 2. Then ride for 35 minutes in Zone 2.

Sample Day 5
20mi
Long Ride 20

Warm up for 0.5 miles in Zone 1. Then ride 19.5 miles in Zone 2.

Sample Day 6
0:40:00
Foundation Ride 40

Warm up for 5 minutes in Zone 2. Then ride for 35 minutes in Zone 2.

Sample Day 8
0:50:00
Foundation Ride 50

Warm up for 5 minutes in Zone 2. Then ride for 45 minutes in Zone 2.

Sample Day 10
0:50:00
Foundation Ride 50

Warm up for 5 minutes in Zone 2. Then ride for 45 minutes in Zone 2.

Sample Day 12
25mi
Long Ride 25

Warm up for 0.5 miles in Zone 1. Then ride 24.5 miles in Zone 2.