Century / Gran Fondo Training Plan
A 10-week plan to build the aerobic endurance and time-in-saddle needed to comfortably finish a 100-mile (160 km) ride.
Finishing a century or gran fondo is an endurance problem, not a power problem — this 10-week plan steadily extends your longest ride each week, layers in tempo work to keep your average speed honest, and tapers you into race day with fresh legs instead of burnt-out ones.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Aerobic Base
Weeks 1–3Building weekly volume with steady Zone 2 riding to establish your endurance foundation.
Long Ride Build
Weeks 4–7Progressively longer weekend rides paired with tempo intervals to hold pace over distance.
Peak Distance
Weeks 8–9Your longest rides of the plan, simulating the fatigue and fueling demands of race day.
Frequently asked questions
How long should my longest training ride be before a century?
Most riders top out around 130–160 km (80–100 miles) in training — enough to build confidence without digging too deep a fatigue hole before race day.
What should I eat during a century ride?
Aim for roughly 60–90g of carbohydrate per hour once rides pass 90 minutes — practice your race-day fueling on the long rides in this plan.