Free 12-week century ride training plan
Free in The Next Race. Account required.
12 weeks
5
5h 15m–10h 10m
5h 30m
100 miles (160 km)
A 12-week plan to ride 100 miles (160 km). Five rides a week: an interval session, an easy spin, hills or VO2 work, a long Saturday ride and a steady Sunday ride. The long ride builds from 2 hours to 5h 30m, recovery weeks fall at 4 and 8, the load peaks in week 10, and a two-week taper leads into event day. Intervals are %FTP-based; endurance rides use RPE.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
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