Distance Cycling Training Plans

AI-generated plans for any distance goal. From gran fondos to multi-day events.

Build Your Distance Plan

Example Training Plans

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

12-Week Gran Fondo Plan

Finish a 100-150 km gran fondo event with strong pacing

12 weeks7-10h/week

Base7-8h/wk

Aerobic endurance with progressive long-ride extension

1× long ride building from 50 to 80 km2× Zone 2 rides (60-90 min)1× easy recovery spin

Build8-10h/wk

Tempo at event pace and sustained power development

1× long ride with 2×20 min tempo (80-120 km)1× sweet-spot work (2×20 min @ 88-93% FTP)1× endurance ride with nutrition practice

Peak9-10h/wk

Event simulation and threshold sharpening

1× full-distance rehearsal ride1× threshold intervals (3×10 min)1× back-to-back weekend rides

Taper4-5h/wk

Volume reduction with race-pace openers

Short rides with event-pace effortsRest and mobility days

A progressive 12-week plan for gran fondo or sportive events from 100-150 km. Builds long-ride endurance gradually, adds race-pace tempo blocks, and includes a full dress rehearsal so nutrition and pacing are dialed.

10-Week 50-Mile Plan

Prepare for a 50-mile ride or metric century

10 weeks5-8h/week

Base5-6h/wk

Build aerobic foundation and extend ride duration

1× long ride building from 25 to 40 miles2× Zone 2 rides (45-60 min)

Build6-8h/wk

Tempo riding and sustained endurance at event pace

1× long ride with tempo blocks (40-50 mi)1× sweet-spot session (3×15 min)1× easy endurance ride

Peak6-7h/wk

Event-distance rehearsal and final sharpening

1× 50-mile rehearsal ride with race nutrition1× short threshold session

Taper3-4h/wk

Rest and easy openers before event day

Easy spins with short race-pace surges

A manageable 10-week plan for riders targeting 50-mile events or metric centuries. Shorter than a full century plan but follows the same proven periodization — base, build, peak, taper — scaled to the distance.

Build Your Distance Plan

Example Workouts

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

Gran Fondo Endurance Session

105 min

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

Zone Distribution

Z1 10%Z2 62%Z3 28%

A distance plan key session combining sustained Zone 2 endurance with tempo efforts — building the aerobic base and muscular endurance required to maintain pace over 80-150 km events.

Distance Pace Builder

90 min

warmup (55-70% FTP)steady (68-75% FTP)steady (76-83% FTP)steady (65-75% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 11%Z2 61%Z3 28%

Develops the ability to hold a steady moderate power output for extended periods — the core demand of any distance cycling event where pacing and efficiency matter more than peak power.

Try an Endurance Workout

Works With Your Setup

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

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava