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Gran Fondo Build Up - Intermediate Plan


Taylor Thomas

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16 Weeks

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Plan Description

This is a 16 week plan designed for those riders with a goal of riding over 100 miles. It will take you through every phase from establishing a solid base, building up your endurance, as well as working on your top end speed. To take full advantage of this plan you'll need to have some experience completing longer endurance road rides. You'll also need access to a heart rate monitor or power meter to carry out the majority of the rides.

As you build your base fitness and extend your training rides you'll be working towards a goal of riding over 100 miles and finishing the ride comfortably. This plan includes at least 1 day off (Monday), as well as strength training, some interval work, tempo rides, and long rides on the weekends.

For more information please visit Thomas Endurance Coaching

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
8:15 hrs 5:30 hrs
Day Off x2
0:16 hrs 0:45 hrs
Strength x1
0:36 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
8:15 hrs 5:30 hrs
Day Off
0:16 hrs 0:45 hrs
0:36 hrs 0:45 hrs

Training Load By Week

Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

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