Century Prep 1

Target Rider: This plan is currently offered for intermediate riders only. This plan uses a combination of threshold, sub-threshold, tempo, VO2 Max, and endurance workouts to prepare you for the demands of 100 mile and 100 kilometer rides. Workout days each week are numbered 1 - 7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan includes indoor rides on Day 2, 3, and 4. On Day 6 you have a optional indoor or outdoor ride, and then you end the week with a long outdoor ride Day 7 ranging from 2 to 4 hours in length. More specific information for this training plan can be found in the Kinetic Fit app.

Plan Goal: To prepare you for a ride or race that is up to 100 miles in length. This includes 60 and 100 mie charity/fun rides or races. This plan is designed to help you go faster, longer, and stronger than you have in past long rides.

Duration: 10 weeks

Training Volume: Moderate to High

Experience Level:

  • Cat 3/Intermediate

Total Plan Hours: 84 hours, 40 minutes


Getting Started

  1. Download the Kinetic Fit app for iOS or Android
  2. Create an account
  3. On the home screen, select "Start a Training Plan"
  4. Find the plan, select it and pick a start date. We recommend starting training plans on Mondays.
  5. This training plan requires a Smart subscription ($5/month for yearly)


Additional Resources

Road PlansDavid Simpson