Advanced Century 12 Week Training Plan: 8-15hrs/wk

This plan is for the advanced level cyclist with 6 hrs to 16 hrs a week to train, has completed a century in the past 12 months, and regularly trains 8hrs to 15 hrs a week. This plan is designed to help the advanced cyclist better their time or even compete in a 100 mile race. This plan focuses on the quality of the riding using interval training and strategically placed endurance rides. You can expect intervals during the weekdays focusing on increasing power at Lactate Threshold as well as building Aerobic Capacity. We'll also be gradually building up the time of the weekend rides as we go through the plan to build up aerobic endurance. This plan is built for those with 1hr-2hrs a day to train on the weekdays and 2.5hrs-5hrs a day to train on the weekends. Before starting the plan, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. For questions regarding this plan, contact Jason at

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