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100km - in 5 weeks to your first metric century


Stefan Mastaller

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5 Weeks

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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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Plan Description

This is a Beginners plan.
Setting a specific goal will help you stay motivated. Use this plan to get ready for that 100 kilometers ride and get fit in 5 weeks! There are no shortcuts. This will mean hard work but it will be worth it!

If you choose this plan you should be able to ride +2 hours without any major breaks and have at least done a few weeks of riding.

During the week, the rides won't be longer than 90min, up to 3 hours on the weekend.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:12 hrs 4:30 hrs
Day Offx2
—— ——
0:15 hrs 0:15 hrs
0:10 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
6:12 hrs 4:30 hrs
Day Off
—— ——
0:15 hrs 0:15 hrs
0:10 hrs 0:10 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Stefan Mastaller

Stefan Mastaller
  • from Vienna, AUSTRIA
  • FitnessGenes approved Coach
  • Coaching every level of athletes and love sharing my passion and knowledge. From your very first pedalstrokes to pro racing - let me help you.
  • Professional Cyclist on the Road and Track
  • racing for and the National Team of Austria