Century Ride Training Plan

AI-generated 100-mile training plan with periodized endurance progression.

Build Your Century Plan

Example Training Plans

See the periodized structure your AI coach builds — phases, weekly volume, and key workouts tailored to your goal.

16-Week Century Plan

Complete 100 miles with confidence and finish strong

16 weeks7-12h/week

Base7-9h/wk

Aerobic foundation with progressive long ride extension

1× long ride building from 40 to 70 miles2× Zone 2 endurance rides (60-90 min)1× easy recovery spin

Build9-11h/wk

Tempo blocks within long rides, race-pace simulation

1× long ride with 2×20 min tempo blocks (70-90 mi)1× sweet-spot intervals (2×20 min @ 88-93% FTP)1× endurance ride with fueling practice

Peak10-12h/wk

Event simulation rides and threshold sharpening

1× full dress rehearsal ride (80-100 mi with race nutrition)1× threshold intervals (3×12 min @ 95-105% FTP)1× back-to-back weekend rides for cumulative fatigue

Taper5-6h/wk

Reduced volume, maintained intensity — arrive fresh

1× short openers with race-pace efforts1× easy 30-mile ride to stay loose

A 16-week plan that progressively builds from your current long-ride distance to century-ready fitness. The long ride grows 10-15% weekly, tempo blocks simulate race-day intensity under fatigue, and two full dress rehearsals ensure your nutrition and pacing are dialed before event day.

12-Week Fast Century

Prepare for a century ride with an existing fitness base

12 weeks8-11h/week

Base8-9h/wk

Extend long ride and establish aerobic rhythm

1× long ride building from 50 to 65 miles2× Zone 2 endurance (60-75 min)

Build9-11h/wk

Race-pace tempo, sustained power, and fueling practice

1× long ride with tempo insertions (65-85 mi)1× threshold work (3×15 min @ 95-100% FTP)1× Zone 2 with cadence drills

Peak9-10h/wk

Full simulation and final sharpening

1× century dress rehearsal (85-100 mi)1× short VO2max session for top-end fitness

Taper5-6h/wk

Volume reduction with openers

Short rides with race-pace surgesRest and mobility days

An accelerated plan for riders who already have a solid aerobic base (60+ mile long rides). Skips the extended base phase and jumps into build work with long-ride tempo blocks, race simulation, and nutrition rehearsals.

Build Your Century Plan

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Century Long Ride

150 min

warmup (55-70% FTP)steady (65-75% FTP)steady (76-85% FTP)steady (65-75% FTP)steady (76-85% FTP)steady (65-75% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 7%Z2 67%Z3 26%

A progressive long ride that simulates century demands — extended Zone 2 endurance with tempo blocks to train your body to sustain power output over multiple hours and develop fat oxidation capacity.

Century Race Simulation

120 min

warmup (55-70% FTP)steady (65-75% FTP)2× 5min 91-100% FTP / 5min recinterval (91-100% FTP)steady (65-75% FTP)steady (76-85% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 8%Z2 67%Z3 13%Z4 12%

Combines sustained endurance with targeted threshold surges to simulate the demands of a century ride — including group ride surges, hill efforts, and the need to maintain power output while fatigued.

Try an Endurance Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava