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Century Intermediate

Difficulty:
Intermediate
Category:
Cycling
Description:
This program is for the cyclist who has participated in a at least one organized century. It aims to help further develop your long distance conditioning and it requires you to devote between 6.5 to 15 hours to training per week.

Plan Summary

Duration

10 weeks

Distance/Week

74.0 mi - 167.0 mi

Longest Workout

100.0 mi

Sample Weekly Schedule

Off

Monday

Day off

15.0 mi

Tuesday

A.T. Endurance #2 HOP / WOB's

Warmup 30' to 45' - Your choice of: 30' at HOP - 10' WOB, 30' HOP 20' easy, then repeat HOP for 20' (RPE 6-7) --or -- 3 times 25' HOP 5' WOB no more than 15' between HOP/WOB set (RP 6-9) --or-- 4 times 15' at HOP 5' WOB no more than 10' between HOP/WOB (RPE 6-9) - Easy rest of the ride

15.0 mi

Wednesday

Cruiser Ride

Use hills and OK to climb here too.(RPE 4-6)

15.0 mi

Thursday

Base Ride

Easy, comfortable ride. RPM's 70 to 90 on gentle rolling terrain (RPE 2-5)

Off

Friday

Day off

20.0 mi

Saturday

Cruiser Ride

Use hills and OK to climb here too.(RPE 4-6)

12.0 mi

Sunday

Base Ride

Easy, comfortable ride. RPM's 70 to 90 on gentle rolling terrain (RPE 2-5)

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