BSX Athletics: Intermediate Century Ride - 5 to 9.75 Hours per Week

Average Weekly Training Hours 04:09
Training Load By Week
Average Weekly Training Hours 04:09
Training Load By Week

Choose this training plan if your goal is not just to finish your next century ride but finish it fast, and you're prepared to ride five times per week in pursuit of your goal. The plan is 16 weeks long and 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. Like all BSX Insight/Matt Fitzgerald Training Plans, the Intermediate Century Ride Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

Sample Day 1
1:00:00
Foundation Ride 60

Warm up for 5 minutes in Zone 2. Then ride for 55 minutes in Zone 2.

Sample Day 2
0:45:00
Foundation Ride 45

Warm up for 5 minutes in Zone 2. Then ride for 40 minutes in Zone 2.

Sample Day 3
1:00:00
Foundation Ride 60

Warm up for 5 minutes in Zone 2. Then ride for 55 minutes in Zone 2.

Sample Day 5
25mi
Long Ride 25

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

Sample Day 6
0:45:00
Foundation Ride 45

Warm up for 5 minutes in Zone 2. Then ride for 40 minutes in Zone 2.

Sample Day 8
1:00:00
Speed Play Ride 60 (6x20)

Warm up for 5 minutes in Zone 2. Then ride for 55 minutes in Zone 2, sprinkling 6 efforts in Zone 5 lasting 20 seconds each throughout this segment. It doesn't matter when you do these efforts, but be sure to allow enough time to fully recover from each before you start the next one.

Sample Day 9
0:50:00
Foundation Ride 50

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