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12 weeks to your first metric century (65 miles) - power based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Noel Bonk

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Get ready to conquer your first Metric Century ride!


Designed by BonkWerx Endurance Sports, this plan combines over 20 years of endurance sports knowledge and coaching expertise to not only prepare you for the ride - but help you CONQUER it!




Who is this plan for?


This plan is built for the everyday "time-crunched" cyclist who can train at least 4 days a week. The workouts will suit the beginner to the intermediate cyclist who are looking to either complete their first-century ride or improve their century ride performance.


What does "power-based" mean?


Workouts are designed to target your individual power zones that will be set with an included field test (FTP). It will require the use of a smart trainer and/or power meter.


What is included?


The plan includes 12 weeks of cycling workout and basic strength workouts. Most weeks will average 6hours, with the longest being 8-10 hours.


About BonkWerx/Coach Noel:


Designed by BonkWerx Endurance Sports head coach and athlete Noel Bonk, this plan brings you his 20 years knowledge and experience in coaching athletes in 100s of events worldwide.


Questions?
For more information or questions about this plan, please visit us on the web BonkWerx Endurance Sports Coaching


 

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:49:00 03:00:00
Day Off x2
—— ——
Strength x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:49:00 03:00:00
Day Off
—— ——
Strength
00:45:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Noel Bonk

BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide metabolic performance testing, seasonal training plans, data analysis and consultations to fit your goals. Founded with a focus on evidence based athlete-centric coaching, we equip our athletes with the knowledge, methods and guidance to help them succeed.


  • 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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