Endurance / Gran Fondo Beginner

First 100 km — 6 Weeks

Ride your first 100 km: a long ride that grows to three hours. Three rides a week.

6

weeks

3

rides / week

3.3

hours / week

18

workouts

Who it's for: riders aiming for their first 100 km ride or sportive.

What you'll do: three rides a week. The weekend long ride grows from 90 minutes to 3 hours; midweek rides add a little tempo and keep your legs fresh. Week 4 is lighter and week 6 is a taper.

What to expect: the endurance — and the confidence — to ride 100 km. Practise eating and drinking on the long rides; set your start date so week 6 ends on event week.

The plan, week by week

Week 1

3 rides · 2.9 h · TSS 133

Endurance · 45 min · TSS 32

Tempo Taster 2×8 Key

Tempo · 40 min · TSS 31

Endurance 90 Key

Endurance · 1 h 30 min · TSS 70 · Long ride — practise eating and drinking.

Week 2

3 rides · 3.3 h · TSS 142

Endurance · 45 min · TSS 32

Endurance · 30 min · TSS 17

Endurance 2 Hours Key

Endurance · 2 h · TSS 93

Week 3

3 rides · 3.8 h · TSS 174

Tempo 2×10 Key

Tempo · 50 min · TSS 42

Recovery Spin 30 Recovery

Recovery · 30 min · TSS 12

Endurance 2.5 Hours Key

Endurance · 2 h 30 min · TSS 120

Week 4

3 rides · 2.8 h · TSS 114

Recovery Spin 30 Recovery

Recovery · 30 min · TSS 12 · Lighter week — the fitness lands now.

Endurance · 45 min · TSS 32

Endurance · 1 h 30 min · TSS 70

Week 5

3 rides · 5.1 h · TSS 249

Tempo 3×12 Key

Tempo · 1 h 5 min · TSS 60

Endurance · 1 h · TSS 44

Endurance 3 Hours Key

Endurance · 3 h · TSS 146 · Your longest ride — 100 km is within reach.

Week 6

3 rides · 2.3 h · TSS 96

Recovery Spin 30 Recovery

Recovery · 30 min · TSS 12 · Taper week — fresh legs for the big day.

Mixed · 45 min · TSS 40

Endurance · 1 h · TSS 44 · Easy. You're ready for your 100.

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