You’ve knocked-off half-centuries, a metric century or two, and are ready to push yourself to the next level: the 100 miles of a full century. This training plan will guide you through 3-week cycles of progressive training, punctuated with periodic rest weeks designed to allow recovery and adaptation.

On-the-bike workouts focus on steadily building an aerobic base, using interval work to help efficiently build fitness and confidence. Workouts become increasingly specific as you prepare for your 100-mile target.

Short follow-along videos make it easy to hit those important off-the-bike core and mobility workouts...no excuses!

In order to maximize the value of this training, you should have 12+ weeks of training in your legs before you start this plan. You should train with a power meter and heart rate monitor, and an indoor bike trainer (ideally a smart trainer). The bike workouts in this plan are programmed with power-based training zones, and are compatible with Zwift and similar connected apps.