12 Weeks to your First Century (70-100 miles)! Heart Rate & Power, 6-9 hrs/wk

Maximize the 12 weeks leading up to your first Century with focused training designed to get you into great shape! The training in this plan will result in big improvement in your muscular endurance and threshold power which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for both flatter and hilly Centuries. This plan will work for you if you have 1+ hours available to train twice in the workweek and 2 hours+ available on a Saturday or Sunday. It is recommended to start this plan where you have been averaging 3+ hours/week in training recently. The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you. This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

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