Cycling Self-Paced

Road to 100 Miles - 16 Weeks

16 weeks

About this plan

This is a 16-week program to get you ready for a 100 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event.

The program is built on 3 key rides per week: two weekday interval workouts and a weekend long ride that builds toward your goal distance. Choose 3, 4 or 5 rides per week: 3 gives you the key rides, and 4 or 5 add easy rides that support the work you're doing on them.

This is the gradual build. The long ride climbs more slowly, with regular easier weeks to let your body absorb the work. It's a good fit if long rides are new to you or you'd like extra time to prepare. If you're short on time, choose Road to 100 Miles - 12 Weeks.

All workouts are based on Power Zones, so you'll need an up-to-date FTP before you start.

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1

Tue: 1h Wed: 45m Thu: 47m Sat: 2h 13m Sun: 1h 30m

Rest: Mon, Fri

Week 2

Tue: 1h Wed: 45m Thu: 59m Sat: 2h 30m Sun: 1h 30m

Rest: Mon, Fri

Week 3

Tue: 1h Wed: 45m Thu: 57m Sat: 2h 47m Sun: 1h 30m

Rest: Mon, Fri

Week 4

Tue: 1h Wed: 45m Thu: 45m Sat: 2h 30m Sun: 1h 10m

Rest: Mon, Fri

Week 5

Tue: 1h Wed: 45m Thu: 1h Sat: 3h 3m Sun: 1h 30m

Rest: Mon, Fri

Week 6

Tue: 58m Wed: 45m Thu: 1h Sat: 3h 20m Sun: 1h 30m

Rest: Mon, Fri

Week 7

Tue: 58m Wed: 45m Thu: 1h Sat: 3h 37m Sun: 1h 30m

Rest: Mon, Fri

Week 8

Tue: 1h Wed: 45m Thu: 45m Sat: 2h 47m Sun: 1h 15m

Rest: Mon, Fri

Week 9

Tue: 1h 5m Wed: 1h 15m Thu: 59m Sat: 3h 53m Sun: 1h 30m

Rest: Mon, Fri

Week 10

Tue: 1h 5m Wed: 1h 10m Thu: 1h Sat: 4h 10m Sun: 1h 30m

Rest: Mon, Fri

Week 11

Tue: 1h 5m Wed: 1h 15m Thu: 57m Sat: 4h 27m Sun: 1h 30m

Rest: Mon, Fri

Week 12

Tue: 1h Wed: 55m Thu: 55m Sat: 3h 20m Sun: 1h 15m

Rest: Mon, Fri

Week 13

Tue: 1h 5m Wed: 1h 5m Thu: 57m Sat: 4h 10m Sun: 1h 30m

Rest: Mon, Fri

Week 14

Tue: 1h Wed: 1h 5m Thu: 1h Sat: 5h Sun: 1h 30m

Rest: Mon, Fri

Week 15

Tue: 1h Wed: 1h 5m Thu: 1h Sat: 2h 30m Sun: 1h 30m

Rest: Mon, Fri

Week 16

Tue: 1h Thu: 50m Sat: 5h 22m

Rest: Mon, Wed, Fri, Sun